Eat this, Not that! Healthier Choices On the Go

Apr 29, 2011

Submitted by: Lara Loeback, General Manager @ O2 Express Wakefield 

Written by: David Zinczenko: Men's Health


Fage Total 2% Plain Greek Yogurt (7 oz container)

130 calories

4 g fat (3 g saturated)

17 g protein

8 g sugars

Yogurt is teeming with calcium, which promotes muscle growth; and probiotic bacteria, which bolsters your immune system. What's more, study participants who ate yogurt daily lost 81 percent more belly fat than those who didn't, according to a study published in the International Journal of Obesity. So why Greek? Because the Greek stuff has more than double the protein of standard American-style yogurt-and far less sugar. Want to make it even healthier? Add a few berries along with some nuts or seeds.

Not That!

Dannon Fruit on the Bottom Strawberry (6 oz container)

150 calories

1.5 g fat (1 g saturated)

6 g protein

26 g sugars

DID YOU KNOW? Sleepy women eat an extra 328 calories per day, according a new study from the New York Obesity Research Center.


Almonds (1 oz)

163 calories

14 g fat (1 g saturated)

6 g protein

3.5 g fiber

Almonds are an excellent source of heart-healthy monosaturated fats, and, pound for pound, a better source of protein than eggs. That's part of the reason why research published in the journal Obesity demonstrated that people who frequently eat nuts are less likely to gain weight. Just be sure to eat them whole: A study from the Journal of Nutrition found that the flavonoids in the skin combine with the vitamin E in the nut to double the antioxidant dose.

Not That!

Original M&Ms (1 serving, 1.7 oz)

240 calories

10 g fat (6 g saturated)

31 g sugars

2 g protein

1 g fiber

Bonus Tip: The right breakfast will jumpstart your metabolism and have you burning more calories throughout the day. The wrong one will fill you up with empty calories and an entire day’s worth of fat, sugar, and salt. Make sure you consult this shocking list of the 20 Worst Breakfasts in America.


Kashi GoLean Original (1 cup with 1/2 cup of 1% milk)

195 calories

2.5 g fat (.5 g saturated)

12 g sugars

17 g protein

10 g fiber

You know how you're not supposed to judge a book by its cover? Well the same rule applies to cereal. Some cereals, like the granola below, look healthy but actually have as much sugar as a candy bar. Kashi's GoLean lives up to its healthy moniker. This bowl has twice as much fiber as an apple, three times as much protein as a large egg, and even with milk it manages to keep the calorie load below 200 per bowl.

Not That!

Kashi Summer Berry Granola (3/4 cup with 1/2 cup 1% milk)

385 calories

10.5 g fat (2 g saturated)

19.5 g sugars

DID YOU KNOW? Studies show that people underestimate how many calories are in restaurant meals by nearly 100 percent! Think you know healthy foods when you see them?


Sabra Roasted Red Pepper Hummus (2 Tbsp with 10 baby carrots)

105 calories

6 g fat (1 g saturated)

200 mg sodium

2.5 g protein

4 g fiber

Hummus is composed primarily of chickpeas, which have been shown to help regulate blood sugar—probably due to their salutary balance of protein and fiber. Most of that fiber is insoluble, so it promotes colon health. One study even found that people who added chickpeas to their diet ended up taking in fewer total calories. Add to that a few baby carrots and you get the added benefit of vision-preserving, skin-soothing beta-carotene.

Not That!

Lay’s Smooth Ranch Dip (2 tbsp) with Ruffles Loaded Chili & Cheese Potato Chips (1 oz)

220 calories

15 g fat (1 g saturated)

390 mg sodium

Eat This, Not That! secret: You can lose 10, 20, 30 or more pounds while still eating your favorite foods, and without dieting, if you make smart swaps throughout your day.


Lowfat chocolate milk (1 cup)

160 calories

2.5 g fat (1.5 g saturated)

25 g sugars

8 g protein

You probably know that dairy products are an ideal source of calcium, but did you know that calcium actually interferes with your body's ability to absorb fat? To enjoy that effect, though, you need the vitamin D, so thankfully dairy producers add it to milk. Regular, non-chocolate milk offers this benefit, but research shows that chocolate milk might have an edge on the white stuff. A study published in the International Journal of Sport Nutrition and Exercise Metabolism showed that participants who drank chocolate milk before mounting stationary bikes were able to ride 49 percent longer than those given a generic carbohydrate-replacement beverage. Keep that in mind next time you're about to head out for an afternoon gym session.

Not That!

Arizona Sports Lemon-Lime (1 bottle)

200 calories

0 g fat

52 g sugars

0 g protein


Newman’s Own Organics Spelt Pretzels (20 pretzels)

120 calories

1 g fat (0 g saturated)

240 mg sodium

4 g protein

4 g fiber

Spelt is a grain related to wheat that packs more fiber and protein—and at 6 calories per pretzel, the dietary bang for your buck is undeniable. Over-saltiness is always a concern with pretzels, but the sodium level in this snack is mild. Combine that with Newman's Own's longstanding support for charitable causes—and, in Nell Newman's Organics company, a robust commitment to sustainable, organic farming—and you've got a product you'll proudly pluck from the shelf. Pair these with a hunk of cheddar to rope even more protein into your snack break.

Not That!

Newman’s Own Organics Salted Rounds Pretzels (16 pretzels)

220 calories

2 g fat (0 g saturated)

800 mg sodium

4 g protein

0 g fiber

ALWAYS REMEMBER: The key is finding snacks that are low in sugar and high in protein and fiber.  They’ll help push the junk out of your diet—and the fat out of your body—by helping to keep you lean and full all day long!

  • One of Lara's personal favorites!

- Container of UNSALTED roasted almonds

-LOW SUGAR, dried banana chips, dried cherries (I like "Just Tomatoes etc." brand)

-Small bag of DARK chocolate chips (60% cacao)

-Container of LIGHTLY salted peanuts

-Coconut flakes

-All Bran Extra Fiber cereal

Mix all together to taste, and bag in small individual ziplock baggies.


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