The Hemp Connection + women's health tips

I'm not surprised at the number of people who choose the"healthy" versions of things they know are normally not so healthy, based solely on an eye-catching blurb on the front of a package. Things like “trans-fat-free” flavored non-dairy creamer, or chocolate chip cookies “made with whole grains.” And are they really trans-fat-free or made with whole grains? Most of us won't even turn the package around to read the ingredients and find out what that means.

If there's a big graphic on the front with the words"0 grams trans fat per serving" most people will see that and think,"Perfect. I know trans fats are a bad thing, not sure what it is but I'm glad my favorite hazelnut flavored creamer doesn't have it!" And off they go. What they didn’t notice is that the second ingredient on the back was “partially hygrogenated oil” which is – you guessed it – trans fat. The serving size is a teaspoon. Can most of you who use flavored creamers honestly say that you take out a measuring teaspoon and put just that much into your coffee? If you’re like most people I know, you either pour some into your coffee until the color is right (definitely more than a teaspoon), or you use multiple single-serve packets wherever you get your coffee. The loophole is that if it’s less than 0.5g per serving, they can claim it’s got 0 trans fat. So the serving is tiny, not true to what most people actually use.

Same goes with other things like Goldfish crackers. Ooooh! It peeves me so! I was at Target doing some shopping and they have monster-sized bags of Goldfish crackers on sale. And not just any Goldfish crackers. The ones that are"made with whole grains". So here you are, trying to make small changes, since that is what you keep hearing is the easiest to do. A small change might be to find a healthier alternative to the little Goldfish you snack on mindlessly after work every evening. And holy crap! Here’s a “whole grain” version – that’s healthy! Right? Wrong.

Yes. the ingredient panel on the back lists"100% whole grain flour" as the first ingredient, but I took one down the aisle to where the regular Goldfish crackers were to compare. There really wasn't much of a difference – marginal at best. The “healthier” version has about 10 calories less per serving (1 serving is 55 Goldfish for both kinds). It also has 1 gram more of fiber per serving, so from 1 gram in the original, up to a whopping 2 grams in the healthier version. Though it has less fat, it has more saturated fat. And the “healthier” version also has more sodium. So really, is it any better, cumulatively? Not really, though I can hear Goldfish fanatics justifying that extra gram of fiber and 10 less calories to death. It’s still a highly-processed junky food, trying to weasel its way back into your home since chances are if you’re like many Americans, you’re trying to eat healthier.

Food labels are a tricky little business, and if you think the label is there to help you, the consumer, you’re in for a rude awakening. That's just what the food companies want you to believe. At the end of the day, everything they put on a label is carefully thought out, with their bottom line at the top of the priority list. International Delights and Pepperidge Farms (and soooo many others) don’t want to lose you as a customer so they figure, if you’re wising (wisening?) up about nutrition, they’ll play to your new level of nutrition knowledge and keep you around with misleading serving size loopholes and a trivial amount of whole grains in some of their junk products.

Here are some terms to keep in mind when you’re at the store:

• “Zero Grams Trans Fat Per Serving” – hydrogenated and partially-hydrogenated oils – of any kind – are trans fats. If these words appear on an ingredient list, feel free to call B.S. on the “zero grams” claim. Also look at your serving size and see if that is truly what you use.

  This goes for “Fat Free” as well. Remember if it’s less than 0.5 gram of fat per serving they can get away with saying it’s fat free. But if you use multiple times what the recommended serving size is, you’re gonna have to accept that it’s not truly fat-free – this is huge for people trying to lose weight, as the calories will add up faster than you think!

• “Made with Whole Grains” – First ask yourself is it really made with 100% whole grains? Then compare to the original and see if they’re BS-ing you with trivial differences that add up to nothing other than money in the bank for the company.
• “All Natural” – this is not a regulated claim, and any company can use this phrase and interpret their own meaning of what is “natural”. If you find ingredients on the nutrition panel that sure as heck don’t sound natural, well then…
• “No added sugar” – look for other sources of sugar that aren’t literally “sugar” like brown rice syrup, evaporated cane juice, fruit juice concentrate, and also keep an eye out for artificial sweeteners and sugar alcohols (aspartame, sucralose, sorbitol, maltitol, lactitol… etc.
• “Made with natural sugar” – Hey, that’s great. But you know what? Sugar is sugar, and too much of it, “natural” or otherwise is not going to add up to anything good in the long run. All your body knows when you put the food in your mouth is, “HEY!!!! Sugar!!! Now it’s a party!” Sugar in moderation won’t kill most people, but somehow, telling someone that it’s “natural” sugar or “raw” sugar, suddenly makes it ok to eat more. And that won’t necessarily save lives, either. Be smart about it.
• “Zero Calories / Calorie-Free” – Like with fats, if it has less than 5 calories per serving, the food company can get away with saying it has zero calories per serving. Rule of thumb is to consider all those zero-calorie items to have 4 calories. And as you might have heard, calories can add up rather quickly. Knowing that, if you’re drinking quite a bit of these zero-calorie beverages, or using multiple servings of zero-calorie salad dressing, you may be motivated to change your ways, if you’re actively counting calories (which I would hope would be the only reason you’re eating and drinking those kinds of things!).

  A special note about Splenda – “The Zero Calorie Sweetener” It’s about 2 calories per little yellow packet. And they can add up very quickly if you’re putting Splenda into everything.