Spring Cleaning for Your Pantry

If you are trying to eat healthier, why not make a pantry and/or fridge purge part of your spring cleaning routine? Not only will it allow you to get rid of those expired foods hiding in the deep dark corners of your kitchen, but it’s also an opportunity to throw away those unhealthy temptations. There are the obvious “bad guys” – candy, chips, instant noodles, frozen dinners, etc. But there are lots of unhealthy foods out there posing as healthy choices…

“Multigrain”

There are lots of multigrain products out there these days, from breads, wraps and pastas to granola bars and even tortilla chips! However, multigrain simply means “different kinds of grains” – it does not mean that it’s healthier. For example, Tostitos brand Multigrain Rounds have the same amount of calories and fibre as regular Tostitos Rounds!

Read the Ingredients List and make sure that it says “whole” or “whole grain” in front of the different names of the grains and flours. The product should have more fibre than its non-whole grain counterpart (though even if it isn’t, you are still getting the benefit of the vitamins and antioxidants commonly found in the bran and germ), but don’t expect it to be lower in calories.

100-Calorie Packs

These convenient packages are becoming quite popular these days as people are becoming more concerned with weight management and portion control. While snacking can play a role in weight loss, these 100-calorie snack packs often contain nothing more than sugary, refined carbohydrates. Snacks should be an opportunity for you to re-energize and provide your body with extra nutrition. It should also be an enjoyable experience! Try snacking on foods that offer a balance of carbohydrates, protein and nutrients, like a piece of fruit with a handful of nuts, or whole grain crackers with low-fat cheese. While these choices may have more than 100 calories, they are more satisfying and enjoyable because they are nutrient-dense and have more interesting flavour and texture combinations.

If you are looking for something sweet, spend the extra money on high-quality chocolate or pastry, or the extra effort in making your own baked treats. You will be able to taste the difference! This will actually make you more likely to eat less because it will feel like more of an indulgence.

Sugary Cereals

Breakfast is the most important meal of the day, yet many people eat the equivalent of a bowl of sugar with a multivitamin – Froot Loops, for example, is almost 50% sugar by weight! Compare the Nutrition Facts table of different cereals at the store, and try to choose those with the least amount of sugar as possible. To put it into perspective, 4 g of sugar is equal to about a teaspoon. The American Heart Association recommends no more than 6 teaspoons (24 g, or 100 calories) of added sugar for women per day, and no more than 9 teaspoons (36 g, or 150 calories) for men.

Don’t worry as much about the fibre content of your cereal because it is easy to add a bit of fibre by adding fruit or sprinkling on wheat bran, oat bran, chopped nuts or ground flaxseed.

Sneaky Sodium

When I talk to my clients about their salt intake, the first thing they say is, “I don’t add salt to anything!” and the second thing is, “I don’t eat any canned foods.” Those are both great first steps, but not all foods that are high in sodium are salty. In fact, you may be surprised to learn that breads, cereals and other bakery products are quite high in sodium. Some soups and sauces that use lots of salt also use lots of sugar to balance out the salty taste – a double-whammy for your health.

When shopping, compare brands to choose the one with the least amount of sodium. For a quick check, Health Canada recommends the 5/15 Rule – look at the Percentage Daily Value (%DV) column for the number next to sodium. If it says 5% or lower, then that means the product is low in sodium. If it says 15% or higher, then the product is high in sodium and should be avoided.

The Canadian Stroke Network has similar recommendations – choose products that have fewer than 200 mg of sodium, go easy on those that have between 200-400 mg of sodium and avoid foods with more than 400 mg of sodium.