Recent research from Cornell University found that parents often choose snacks for their kids because the packaging and associated marketing make it appear to be healthy, when the nutrition label tells a far less wholesome story.
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“Food marketing can heavily influence which products parents believe to be healthy,” write the study’s authors.
It’s not just parents who get duped, says Lisa Young, an adjunct professor of nutrition at NYU Steinhardt. Adults make similarly unwise choices for themselves, grabbing a high-calorie salad for lunch or snacking on sugary “sports” bars.
“Buzzwords trick people,” Young says. “Gluten-free organic cookies are still cookies.”
To illustrate this point, we paired five seemingly healthy foods with their obviously unhealthy counterparts and found that the seemingly virtuous option often had similar — or poorer — nutrition.
“You need to learn to label-read,” says New York nutritionist Keri Gans. “Don’t assume you know the healthier choice.”
The not-so-sweet truth
Coconut has been lauded as a superfood, but “it actually has a lot of calories,” Young says. Plus, its added sugars can turn yogurt into a dessert.
Noosa Coconut Yogurt, 8-ounce container: 300 calories, 13 grams fat, 1 g fiber, 30 g sugar, 12 g protein
¹/₂ cup of Ben & Jerry’s Cherry Garcia: 260 calories, 15 g fat, less than 1 g fiber, 23 g sugar, 4 g protein
Low bars
“[Nutrition] bars are just like candy bars!” says Young. Gans adds that the protein in some sports bars may help you feel fuller longer, “but if you just want something sweet, [you] may as well save the calories.”
Clif Cool Mint Chocolate bar: 250 calories, 5 grams fat, 5 g fiber, 22 g sugar, 9 g protein
1.4-ounce York Peppermint Pattie: 140 calories, 2 ¹/₂ g fat, less than 1 g fiber, 26 g sugar, less than 1 g protein
Veggie fail
“There’s a world of quote/unquote salads out there,” says Northwell Health pediatrician Ruth Milanaik. “They’re not all created equal.” This one has more calories and nearly as much fat as a Shake Shack burger. For a healthier bowl of greens, Gans says to stick to one indulgence per salad, tops — so, croutons or cheese or creamy dressing are OK, but not all three.
Chopt Mexican Caesar salad: 595 calories, 35 grams fat, 6 g fiber, 4 g sugar, 43 g protein
Shake Shack Single ShackBurger: 550 calories, 37 g fat, 3 g fiber, 8 g sugar, 28 g protein
A not-so-super bowl
“Everyone thinks if it comes in a bowl, it’s healthier than a sandwich. Most times, I’d choose the friggin’ sandwich — there’s only so much you can put between two pieces of bread,” says Gans.
Little Beet Yuzu Poke bowl: 860 calories, 41 grams fat, 14 g fiber, 22 g sugar, 29 g protein
Potbelly meatball sandwich on multigrain wheat bread: 673 calories, 34 g fat, 7 g fiber, 6 g sugar, 39 g protein
The Planters mix has more healthy fats, but it’s still caloric “and can lead to weight gain if you don’t watch your portions,” Young says.
Peanut M&Ms, ¹/₄ cup: 220 calories, 11 grams fat, 1 g fiber, 22 g sugar, 4 g protein
Planters Nut & Chocolate Trail Mix, ¹/₄ cup: 267 calories, 13 g fat, 3 g fiber, 15 g sugar, 7 g protein (Cornell University, Informationng)