12 Days of Fitness 2018: Day 4 – Healthy Foods?

(This is part 4 of a 12 part series to provide you with some helpful health and fitness tips over the holiday season)

Wouldn’t it be just a better place if the food we ate had no ramifications? We could eat whatever we wanted in whatever quantities we desired. Since we know that’s a dream world we have developed two categories of food: those that are healthy and those that are not healthy. Healthy foods make sense. In other words they are foods that we may think are innately healthy or that would make us healthier if we ate them. So listed below are some “healthy” foods, or should I say “perceived healthy” foods and a better way of looking at them. Don’t get me wrong, I think that all of the foods mentioned below can be and often should be a part of a nutritious diet. We just need to change our perception about what components these foods actually contain and how to appropriately use them to fit our dietary needs.

Energy Bars

The Good: An energy bar is a quick and convenient source of energy, carbohydrates, protein, and a variety of vitamins and minerals. The Bad: Energy bars are sometimes seen as a “must-have” in the diet, particularly endurance athletes. The perception is that by eating energy bars or that energy bars have something everyone needs and can’t get from other foods.  Although energy bars can have a place in your diet, there are a few things to keep in mind.

  • Some bars can be very high in calories and fat — sometimes equaling what is normally consumed in a full meal yet is only being used as a snack.
  • Review the label because some have a nutrition profile more similar to a candy bar than a health food.
  • Some bars are heavily fortified with vitamins and minerals which may run the risk of consuming too high of doses when added to other foods and supplements in your diet
  • Energy bars are quite financially costly when compared to other food sources with equivalent calories and carbohydrates

Bottom line: Most energy bars are nutritious, concentrated sources of energy. However, they should be reserved for your days when you require a significant amount of extra energy and carbohydrates, like for exercise, or you just can’t find the time to sit down to eat. They should not be used to replace meals when you could otherwise be eating a variety of protein, fruits, vegetables and whole grains.


The Good: Granola is a concentrated source of carbohydrates that can add flavor and texture to a variety of foods. The Bad: Overindulging is easy because granola can pack a lot of calories into a small volume. Consider the following:

  • Many granolas are high in fat, sugar and calories and usually those marketed as low-fat compensate with additional sugar
  • Recommended serving sizes for granola are quite small (1/4 to 1/2 cup) yet we usually eat portions closer to 1 cup or more
  • Unlike other breakfast cereals, granola is often unfortified, so you may be missing out on vitamins and minerals if you suddenly replace your breakfast or snack with only granola

Bottom line: Keep portion sizes of granola small; use it as a topping for fruit or yogurt or combine it with other cereals that are lower in fat and calories.


The Good: Sticking with the theme, bagels are a convenient, concentrated source of energy and carbohydrates that can fuel a workout or be used for recovery. The Bad: Bagels options vary greatly in portion size and nutritional content. What we’ve accepted as “normal” may be packing a lot more calories than we think.

  • Bagels are very energy dense with a typical size bagel containing ~300 calories and ~60 g of carbohydrate
  • Bagels are typically not eaten plain — we add a lot more calories with peanut butter, jams, or cream cheese on top
  • Many bagels are made with refined, white flour that is lacking in fiber and nutrients that would be obtained from whole grains

Bottom line: Choose smaller portion sizes (either half of a normal bagel, thin or the cute little mini bagels), choose bagels made with whole grains, and add a fruit or protein source to make it a complete meal.


The Good: Yogurt is an excellent source of calcium and protein and is very versatile in its uses. Plus, the composition of yogurt includes beneficial bacteria that aids digestion.

The Bad: You have to look closely at the nutrition label to know what you are really getting.

  • Some yogurt, as with other dairy products, have a high level of fat (particularly yogurts made with whole or 2% milk)
  • Most “fruit” flavored yogurts are high in sugar since the fruit is often just sugary jam packed into the bottom
  • Frozen yogurt is sometimes put in the same category as yogurt even though frozen yogurt doesn’t contain nearly as much calcium or protein and is very high in added sugars

Bottom line: Yogurt is a great addition to your diet. Buy low-fat, plain yogurt and maximize its nutritional profile by adding your own flavorings like honey, vanilla, cinnamon, berries, etc.


The Good: Smoothies can be convenient, portable sources of fruits, vegetables, dairy and more, helping you meet your daily needs for these food groups. The Bad: Smoothies can hide a lot of calories and added sugars in an otherwise healthy sounding beverage. Keep these things in mind:

  • Beverages or liquid forms of food are less filling that solid foods so the same amount of calories won’t be as satisfying (consider the feeling of fullness after eating an apple vs. drinking a cup of apple juice)
  • Many “smoothies” purchased outside of the home have a lot of added sugars that make the nutritional content similar to soft drinks

Bottom line: Smoothies can be an alternative to a snack with a lot of added sugars. It can help you meet your daily requirements for fruits and dairy or quenches a thirst after a hard workout. It is best to make your own smoothies using whole fruit, low-fat milk or yogurt, and no added sugars.

See you tomorrow for Day 5 of the 12 Days of Fitness

Til next time, train smart, eat well, and be better.


Just in case, here’s what you might have missed:

Day #1 – Weight Loss Once and For All
Day #2 – 10 Pieces of Equipment Everyone Needs to Work Out at Home
Day #3 – Are You Afraid of Eating Fruit?

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