"Nouveau junk food" eaters cringe at the thought of a Twinkie or a slice of Velveeta Cheese, but they go for foods like Dannon Fruit Yogurt. Each cup contains the equivalent of six teaspoons of sugar. Trendy Croissants are extremely high in fat, containing approximately 4.5 pats of butter 59% of the 200 calories come from fat in contrast to 5 – 10 percent of fat in breads, muffins and bagels.
Quiche is another. More than half the calories of the crust come from fat. The basic filling of eggs, creams, and bacon contains 25 to 27 grams of fat per serving.
Granola Bars are getting junkier as manufacturers add more candy ingredients, chocolate chips, etc. Nature Valley granola bars contain more than three teaspoons of added sugar, the same amount in a Snicker's Bar.
Low calorie crackers are also deceptive, especially "whole wheat crackers." The label reads white flour, fat, sugar, salt and a small amount of whole wheat added.
Snackwell's and Nabisco Fat-Free Newtons are fat-free, but still contain 50 calories each cookie.
So, what to do? Stick with fat-free, Sugar-Free Plain Yogurt. Add fresh fruits such as cantaloupe, berries, and a touch of honey and spices such as cinnamon, ground vanilla bean.
Make a "crust less quiche," using egg whites with a little yellow food coloring or Egg Beaters or other egg-substitute, use skim milk or evaporated skim milk, and Turkey Bacon or Morningstar
Grillers, lots of fresh veggies and tofu as a cheese substitute.
Instead of Granola Bars, make fresh fruit breads.
3 Ripe Bananas
2 cups unbleached flour
equivalent of 1 egg substitute
1/2 cup Molasses or Honey
dash Baking Soda, vanilla, and a sprinkling of oats, dates, raisins
Bake in greased loaf pan at 350 degrees for 40 min. Slice and enjoy.
Note: use "Pam" non-stick cooking spray.
For a great snack, add fresh fruit to fat-free Cream Cheese, spread on Baked Bagel slices.
Use crackers that list Whole Wheat as their first ingredient. Wasa Fibre Plus is a great one. Make a veggie spread using a food processor or blender. Add blanched mushrooms, carrots, broccoli, a little plain yogurt and Mrs. Dash's or Crazy Jane's Mixed up Salt and fresh herbs.
Have to have chocolate? Buy a small bag of chocolate morsels, leave in fridge and when that "gotta have attack" comes, suck on one chilled chocolate chip at a time. Freeze some grapes, too. Suck on them instead of downing a sugar laden soda or pre made iced tea, a great refresher on a hot day.
And don't forget, Exercising soon after eating is an efficient way to burn off excess calories, since eating and exercising raises your metabolism, you will use up more calories exercising after a meal.
Conversely, cutting back on calories lowers your metabolism and makes you work harder to burn off what you do eat.
A minimum requirement for working off a meal — a 20 minute walks within 45 minutes of eating. Bon appetit!
Editor's note: Kathie McCarthy began her food career as a dietary assistant at a hospital in West Palm Beach. After operating several successful eateries in South Florida, in 1984 moved to St. Thomas, owned several restaurants, began a native plant nursery and now runs a successful catering operation. Kathie was a food and beverage consultant at Prime Foods for ten years and has been food coordinator for the Rolex Regatta, Women's Laser Regatta, Blue Marlin Tournament and Marriot's Frenchman's Reef Match Race held this past December. An interior decorator, local realtor, and avid boater, this former charter chef has attended cooking schools in many ports of call, especially New Orleans and throughout the Caribbean.
