Diet Products Found In Grocery Stores
What about the use of “diet” products founds mainly in grocery stores? Does the use of such products as diet soda pop, low fat ice cream, skim milk, diet candy, and fat-free salad dressing have a place in healthy weight management? It is important to be a good food label reader in order to compare these products with non-diet ones and decide about your personal use of them. Many are helpful in eliminating excess of simple carbohydrates with “empty calories” such as diet soda pop which can change an eight oz. serving from 120 calories to zero calories (remember that vending machine bottles of regular soda pop are often twenty to twenty-four oz. for a whopping calorie count of about 300 or more calories). However, using diet soda pop in place of part of your day’s requirement for milk is not a sound nutrition decision. It would be better to use skim milk with about ninety calories per eight oz., as compared with whole milk with 160 calories with only a difference in nutrient level being the amount of fat.
In the carbohydrate section in Unit 2, artificial sweeteners were discussed. Some of the “no sugar added” chocolate candy or ice cream can contain sugar alcohols which can affect the gastrointestinal system of some individuals with stomach cramps and diarrhea. Be aware that terms like “diet”, “fat-free”, and “low carb” on a food does not mean that it is calorie free. Some of these items have as many calories or more than the regular versions, as the fat (often saturated fats) content has been increased as the sugar content is decreased. Or in the case of “fat-free”, the fat has been replaced with increased sugar.
What about eating out at fast food or regular restaurants? Many have claims of “low carb” or lower fat meal items. It is important to look at what toppings you put on food items. A salad with croutons, regular dressing, meat and cheese, bacon bits, and sunflower seeds can be as high in calories and fat as a cheeseburger and fries. It also depends on what you order with them like a milkshake, large regular soda pop, or fruit pie with your salad. Frozen dinners made with labels like “Weight Watchers” or “Lean Cuisine” are convenient and usually have less calories than regular frozen dinners with often a healthy vegetable choice included. They can be higher in sodium and have less taste than preparing them from fresh ingredients at home.
To be an informed customer that makes healthy choices in food in today’s world, you need to have good background nutrition information, ability to read “Nutrition Facts” food labels, and be able to apply this to what you’re buying. Remember that food companies are generally trying to sell items and make a profit, not necessarily to provide good nutrition to the customers. They will only change what they are offering for sale when we, the consumers, change our eating habits, refuse to buy “junk foods” and demand healthier food choices.