Professional Documents
Culture Documents
CRM89BKS
Contents
NOVEMBER 2018
P. 78 P. 84
get dinner on the table— 104 Breakfast on the Run 124 How to Lose Weight
in a hurry. Starting the day with a and Keep It Off TO OUR READERS
We’ve received such terrific
nutritious meal is good for Get the truth about ive feedback about our expert
FO O D S LEU TH your heart health and eating plans to ind out which healthy eating advice that
we’re reprinting this guide
more. Our testers tried out one might work best for and making it available again.
94 The Truth About Protein a bufet of fast-food you, and follow our steps to Use it—plus our food and
nutrition pros’ best tips for safe
You may not need as much breakfasts to ind the best long-term diet success. and smart holiday cooking
as you think. CR’s nutrition busy-morning picks. and eating, added just for this
issue—to make nutritious and
team helps to cut through 132 Eat to Beat delicious choices, year-round.
the confusion. 110 Should You Drink That? Inflammation
Sort the facts from the iction Learn how the right foods
100 The Skinny on Fiber about four beverages often can help limit this risk factor
P. 120
This nutrient is essential to claimed to have a variety of for heart disease, cancer,
good health, and you don’t diet and wellness perks. and more.
have to start eating bowls of
bran to get more of it: Try E AT W E L L , LIV E W E L L P LU S
raspberries, avocados, or the
nine other iber-rich foods 120 The Vitality Diet 3 News Bites
we spotlight here. Add more years to your life 6 Products We Love
(and more life to your years)
136 Grab-and-Go Meal
with these six foods that
Ideas From Our Experts
protect against disease and
cognitive decline.
Eat Healthy
And Love It!
President and CEO Marta L. Tellado
Senior Vice President, Chief Operating Officer Leonora Wiener
Vice President, Chief Content Officer Gwendolyn Bounds
Healing Power most respected experts. And Health & Food Editors: Julia Calderone, Trisha Calvo,
Lauren F. Friedman, Jesse Hirsch, Catherine Roberts, Diane Umansky.
WE ALL WANT to live lon- to help you buy the best. You can Chief Scientific Officer James H. Dickerson
Food Safety James E. Rogers, Director; Sana Mujahid; Henry Akinleye,
ger and feel better. And trust our advice because we’re Charlotte Vallaeys
that’s exactly what a healthy nonproit and independent: We Consumer Engagement Testing Charu Ahuja, Director;
diet can help you to do, by buy everything we test, and Linda Greene, Adam Kaplan
boosting your energy, keep- we accept no ads. Content Systems & Operations Strategy Peter Meirs, Director
ing your mind sharp, and Eating your way to a better Content Operations David Fox, Director; William Breglio;
Anthony Terzo
ighting diseases. life—now, that sounds like a sim- Production Eric W. Norlander, Manager; Letitia Hughes, Terri Kazin
Content Coordination Nancy Crowfoot, Associate Director;
But the ever-changing nutri- ply delicious plan.
Diane Chesler, Aileen McCluskey
tion information in the news —The Editors of Copy Editing Leslie Monthan, Copy Chief; Noreen Browne,
Alison France, Wendy Greenield
can be confusing. That’s where Consumer Reports Fact Checking David Schipper, Manager; Kathleen Adams,
we come in. Tracy Anderman, Sarah Goralski, Christine Gordon
Administration Decarris Bryant
Consumer Reports is here to Content Impact & Corporate Outreach Jen Shecter, Senior Director
RATINGS Overall Scores are
help you sort the superfoods based on a scale of 0 to 100. Statistics Michael Saccucci, Director; Andrew Cohen,
Keith Newsom-Stewart, Martin Romm
from the super-fads. Our team We rate products using
Survey Research Karen Jafe, Simon Slater; Dave Gopoian,
these symbols:
of Ph.D.s, dietitians, recipe Kendra Johnson, Debra Kalensky, Martin Lachter, Jane Manweiler,
1 POOR 2 FAIR 3 GOOD John McCowen, Olufemi Olu-Lafe, Adam Troy
developers, and researchers 4 VERY GOOD 5 EXCELLENT Consumer Insight Monica Liriano, Associate Director; Frank Yang;
Teneisha Thomas
shares easy-to-follow health
Marketing Dawn Nelson, Senior Director; Patricia McSorley, Newsstand
Procurement Operations Steven Schiavone, Associate Director
fb.com/SomosCR @SomosCR & Insights Liam McCormack; Vice President, Business Strategy &
Planning Betsy Parker; Vice President, Chief Marketing Officer
Kim Stehle; Vice President, Chief Social Impact Officer Shar Taylor;
YOUTUBE PINTEREST Vice President, Chief Financial Officer Eric Wayne
CREDITS:
/consumerreports /consumerreports
Copyright © 2018 Consumer Reports, Yonkers, New York 10703.
ANNA
@consumerreports /company/
or in part in any form.
PHOTO:
consumer-reports
ISSN: 2572-3855
TK
S M A RT WAYS TO
GO GREEN
Evolution
Fresh Organic
Emerald Greens,
11 oz., $5
Is ‘Green 14 g sugars
90 mg sodium
PI C K I N G TH E B E S T
GREEN JUICE
PHOTOS, FROM LEFT: JOHN WALSH/CONSUMER REPORTS; PEDEN & MUNK/TRUNK ARCHIVE; GETTY IMAGES (2). ILLUSTRATION: CHRIS PHILPOT
claims. Be wary of claims
with specific benefits,
including better sleep
and glowing skin, a more
balanced body, and
cleansed blood. “Don’t
take these claims at face
value,” Keating says, and
check whether companies Seres, M.D., associate
have the research to back
them up. Protect Your professor of medicine
at the Institute of Human
Spot tricky serving sizes.
M I D D LE A N D
1 U P P E R S H E LV E S ideal for items nearby veggies. THE
4 DOOR
that are more likely Low-Humidity
These are some of to spoil or develop Our tests, done in
the warmest areas, Drawer Low-humidity climate-controlled
harmful bacteria, areas are best
with temperatures including milk; eggs, chambers, found
often reaching up for most fruits and that the fridge door
in their original some vegetables
around 40° F, even carton to maintain tended to climb a
when the fridge that require dryer few degrees higher
moisture; and air to stay fresh. Put
is set to the cor- raw fish, meat, and than the main
apples, peaches, ripe
rect temp of 37° F.
You can put snack
poultry, sealed. avocados, peppers,
cabin—that’s fine
for butter or juice but The No-Diet
pears, mushrooms,
cups and leftovers
here, but large
CRISPER
3 D R AW E RS and squash here.
not for milk or eggs.
Way to
These are designed High-Humidity 5 MEAT/DELI
amounts should be
transferred to small for produce and Drawer A little extra BIN
This drawer is one of
Lose Weight
containers so that can often be indi- humidity can keep
vidually adjusted vegetables such the coldest spots in HERE’S AN EASY way to put
they’ll cool faster.
for humidity. If not, as broccoli, carrots, your fridge (about the brakes on weight gain:
LOW E R sorting items helps cauliflower, and 32° F) and is best for Sl-o-o-o-w down at the dinner
2 S H E LF bacon, hot dogs, deli
because some fruits leafy greens from table. In a recent Japanese
This cool spot is emit gases that wilt wilting too soon. meat, and cheeses.
study of 59,717 women and
men with type 2 diabetes, the
slowest eaters were 42 percent
less likely to become obese
over ive years compared
with the food-gobblers. One
reason that taking your time
1 while eating may help keep
you slim is that it gives your
mind and body time to realize
that you feel full, so you can
2 put down your fork before
you overdo it. In this study,
4 two other strategies—skipping
after-dinner snacks and not
3 eating within 2 hours of going
to sleep—also reduced the
likelihood of obesity.
5
TI P
o Keep leftovers
F !
0 Samsung
RF28MFEDES8 on the top two
Three-door shelves, toward
French-door
“This is the ideal
$2,800
the front of the
temperature for your fridge,”
says CR engineer
fridge, so that
Joe Pacella, in charge of
fridge testing.
0
85 OVERALL
SCORE you don’t forget
to eat them.
Products
We Love
Better home cooking (and eating!) is easier if you
have the right equipment to work with. Here
are some of our experts’ favorite kitchen tools. 0
79
OVERALL
SCORE
0
75
OVERALL
3 SCORE
4
7
0
85
OVERALL
SCORE
8 5
We Tested It
18
Good (for You) to
the Last Drop
We spill the beans on the
health perks of coffee, and
guide you to the best brew.
26
FOOD STYLING: JAMIE KIMM; PROP STYLING: KAITLYN DU ROSS WALKER FOR HONEY ARTISTS
32
The Whole Truth About
Whole-Milk Yogurt
It’s rich and creamy, but
what about the fat? Get the
skinny on this dairy treat.
38
Pass the Crackers
There’s a new breed of
“healthy” crackers on
supermarket shelves. Here,
which ones to reach for.
0
52
Whole Foods
Market
Wood-Fired
Pizza Marinated
Grilled
Vegetables
10 Note: Check the charts on pages 16 and 17 for the actual serving size for each of the pizzas.
1 0
2 0
3 0
4 0
5
0
60 0
POOR EXCELLENT
American
Flatbread
Revolution Thin
& Crispy Pizza
How to
Make
a More
Perfect
Pie
0
61
Dr. Oetker
You’ll get the best
results from a
Virtuoso Thin
+ Crispy Crust
frozen pizza if you
Pizza Vegetable follow these tips:
Medley
1. Preheat the oven.
It’s key to good brown-
ing and crisping. Don’t
shortcut this step.
3. Slide it on an oven
rack. This makes for a
crispier crust. The rack
should be positioned in
the center of the oven.
0
54
Amy’s
4. Add your own
veggies or fresh herbs.
Baby spinach, mush-
Roasted rooms, onions,
Vegetable
Pizza No peppers, and sliced
Cheese tomatoes are good
choices, but you can
use whatever you like.
Sauté or roast the
veggies lightly to
remove some of the
water so that your
pie won’t get soggy
during baking. Finish
with fresh herbs such
as basil or oregano.
These additions not
only improve the nutri-
tional content but also
will help give a frozen
pie a fresher taste.
0
59
Amy’s
Cheese Pizza
0
62
Trader Giotto’s
(Trader Joe’s)
Organic Roasted
Vegetable Pizza 11
We Tested It
PHOTO, PREVIOUS SPREAD: SAM KAPLAN; JOHN WALSH/CONSUMER REPORTS (AMERICAN FLATBREAD REVOLUTION AND WHOLE FOODS MARKET).
are making a diference. About half pie is a better choice. For example, Red
of the pizzas earned a Very Good rating Baron Thin & Crispy Crust Five Cheese
for taste. Nutrition was a bit trickier. Pizza is similar in calories and fat to
Although we found several pies that—in the Tombstone Original 5 Cheese Pizza,
PHOTOS, THIS SPREAD: BRENDAN WIXTED/CONSUMER REPORTS (TOASTER OVENS); JOHN WALSH/CONSUMER REPORTS (PIZZAS)
the realm of pizza—are reasonably nutri- and has considerably more sodium.
tious choices, you’d still be hard-pressed Breville Smart Oven Pro Whole-grain crusts aren’t easy to
to call any of them health food. We BOV845BSS, $270 ind, but they’re worth seeking out.
didn’t ind any that we could give our 76 “If you go for one made with whole
highest marks to, mostly because the Fits a 13-inch pizza. grains, you can double the iber,” Wright
iber, saturated fat, and sodium counts says. In our testing, for example,
dragged down the nutrition scores. Freschetta Artisan Crust Four Cheese
“Many of the cheese pizzas and all of Pizza had a multigrain crust and
the veggie ones received a Good rating 4 grams of iber per serving. Most of the
for nutrition, with the veggie pizzas other cheese pizzas had 1 to 2 grams.
tending to have more iber, less satu-
rated fat, and a little less sodium than Why Size Matters
the cheese pizzas,” says Ellen Klosz, a “We found that serving sizes for these
Krups DeLuxe Convection
Consumer Reports nutritionist. Three frozen pizzas varied quite a bit,” Klosz
Toaster OK710D51, $120
of the veggie pies we tested—California says. “Sometimes it’s one-third of a pie,
72
Pizza Kitchen Spinach and Artichoke sometimes a quarter. And for one of
Crispy Thin Crust, Trader Giotto’s Fits a 12-inch pizza. the thin-crust pies we tested (Ameri-
Organic Roasted Vegetable, and Dr. can Flatbread Tomato Sauce & Three
Oetker Virtuoso Thin + Crispy Crust Cheese Pizza), a single serving was half
Pizza Vegetable Medley—scored the only the pizza.” So even though calories per
Very Good overall ratings of the bunch. serving averaged about 300, you could
easily consume two to three times that
The Role of Toppings and Crust if you don’t pay attention to serving size.
Whether you opt for frozen or takeout, If your favorite frozen pizza is higher in
chowing down on a couple of slices calories, fat, or sodium than you’d like,
can mean taking in nearly 750 calories consider having just a slice and round-
and an alarming 1,600 mg of sodium. ing out your meal with a big salad.
WHILE NONE OF the frozen pizzas we Thick crusts (made only with reined are nutritionally on a par with a double
tested are nutritional superstars, many white lour), crusts stufed with cheese, cheeseburger. In some cases, a single
are better choices compared with what’s and toppings that include several types slice can deliver nearly half of the rec-
on the menu at popular takeout chains. of processed meat add up to pizzas that ommended daily allowance for sodium.
Brussels
Sprouts Pizza
With Goat
Cheese
Margherita
Pizza With
Arugula
Roasted
Vegetable
Pizza
With Ricotta
Cheese
14
3 Healthy Pizza Recipes Under
200 Calories a Slice
Try these easy combinations to give America’s favorite
comfort food a fresh and flavorful update.
a truly healthy pizza, you 1 cup canned crushed 1 cup sliced zucchini 2 teaspoons honey, divided
should make it yourself. tomatoes (no salt added) 1 cup sliced mushrooms 2 teaspoons olive oil
“You have more control 1 teaspoon red-wine vinegar 2 shallots, sliced 1⁄8 teaspoon salt
over the amount of cheese 1⁄4 teaspoon crushed red pepper 1 medium yellow pepper, sliced 1 12-inch prebaked 100%
and salt you use, and or black pepper 1 medium red pepper, sliced whole-wheat thin crust
you can switch to a whole- 1⁄4 teaspoon dried oregano 1 cup cherry tomatoes, sliced 21⁄2 cups thinly sliced Brussels
grain crust, which adds 1 12-inch prebaked 100% 1⁄8 teaspoon salt sprouts
whole-wheat thin crust 2 teaspoons olive oil 1 small red onion, thinly sliced
iber,” says Amy Keating,
2 cups lightly packed arugula 1 12-inch prebaked 100% 3 oz. crumbled goat cheese
R.D., a Consumer Reports
leaves, coarsely chopped whole-wheat thin crust 2 tablespoons grated Parmesan
dietitian. “The best way 4 oz. unsalted fresh mozzarella cheese
1⁄2 cup shredded part-skim
to make any pizza health- cheese, torn into small pieces mozzarella cheese 2 tablespoons chopped
ier, though—whether you 2 tablespoons shredded Asiago 1⁄2 cup part-skim ricotta cheese unsalted pistachio nuts
make it yourself or take or Parmesan cheese 2 tablespoons grated
1. Heat oven to 425° F. Drizzle
it out of a box—is to pile on 10 fresh basil leaves, thinly Parmesan cheese 1 teaspoon of the honey on
the vegetables.” sliced (about 1 tablespoon) 1 tablespoon pesto sauce the crust.
Try these healthy pizza (store-bought or homemade) 2. In a large bowl, toss Brussels
1. Heat oven to 450° F. Whisk
recipes, developed in together the tomatoes, vinegar, sprouts with olive oil and salt.
1. Heat oven to 425° F. Place the
Consumer Reports’ test pepper, and oregano. 3. Place the crust on a pizza
vegetables in a large bowl and
2. Place the crust on a pizza paddle or large cutting board.
kitchens. They call for a toss with the salt and olive oil.
paddle or large cutting board. Top the crust evenly with
prebaked thin whole-wheat 2. Spread out the vegetables on
Spread sauce on pizza crust, the Brussels sprouts, onion,
large rimmed baking sheet.
crust (we used Pastorelli then top with the arugula, goat cheese, Parmesan,
Roast until they are softened
Ultra Thin Pizza Crusts mozzarella, and Asiago. and pistachios.
and brown in spots, about
Whole Wheat), but you 3. Carefully slide pizza directly 4. Carefully slide pizza directly
13 minutes. Remove from oven.
onto the middle oven rack and onto middle oven rack and
could also use refrigerated 3. Place the crust on a pizza
bake until the cheese is melted bake until the cheese is melted
whole-wheat dough paddle or large cutting board.
and bubbling, about 8 minutes. and the pizza is hot, about
Sprinkle the crust with mozza-
or make your own whole- 10 minutes.
Remove the pizza carefully onto rella and top with vegetables.
wheat crust. the paddle or cutting board. Place dollops of ricotta cheese
5. Remove the pizza carefully
4. Sprinkle with basil leaves. onto the paddle or cutting
around the crust and sprinkle
board. Drizzle with the
PHOTO: TRAVIS RATHBONE; FOOD STYLING: JAMIE KIMM
Product Overall Rating Nutrition Information Price Flavor & Texture Description
Score
Carbohydrates (g)
Saturated fat (g)
Recommended
Nutrition score
Sensory score
Package size
Sodium (mg)
Serving size
package ($)
Protein (g)
Sugars (g)
Price per
Fiber (g)
Calories
Fat (g)
(oz.)
CHEESE
½ 300 10 5 15 37 2 1 700 9.10 8.00 Very thin whole-grain crust and a blend
American
Flatbread Tomato
59 3
0 4
0 pizza of flavorful cheeses. Sauce has a slight
Sauce & Three fresh-tomato taste and olive oil and wine
Cheese Pizza flavors, but it's sparse. Edges are slightly
tough and crunchy.
Amy’s Cheese Pizza 59 1⁄3 290 12 5 12 33 2 4 590 13.00 8.00 Tender crust topped with mozzarella
3
0 4
0 pizza and a fresh-tasting tomato sauce with
flavors of olive oil, garlic, and Italian
spices.
DiGiorno Original 1⁄6 290 10 4.5 14 36 1 5 670 28.20 7.00 Thick, breadlike crust with cornmeal
Rising Crust Four
57 3
0 4
0 pizza crunch and a yeasty flavor. Flavorful
Cheese Pizza blend of Italian cheeses. Plentiful sauce
with big tomato and slight fennel flavors.
1⁄3 300 14 8 15 29 1 4 520 13.50 8.00 Thin crust topped with smoked Gouda
California Pizza
Kitchen Four
56 3
0 4
0 pizza and other cheeses. Fresh-tasting tomato
Cheese Crispy Thin sauce flavored with garlic and Italian
Crust Pizza spices, but a little light on the amount.
1⁄3 290 10 6 14 35 2 2 580 13.40 6.00 Thin, crispy, somewhat bland crust with
Simply Balanced
(Target) Organic
55 3
0 3
0 pizza charred edges and a smoky note reminis-
Three Cheese Pizza cent of a brick-oven pie. Topped with
a unique blend of sharp cheeses.
1⁄3 310 9 5 14 42 2 3 870 13.40 4.00 Thin, crispy, brick-oven-style crust. Topped
Trader Giotto’s
(Trader Joe’s)
55 3
0 4
0 pizza with lots of stretchy Edam and Italian
Pizza 4 Formaggi cheeses (no mozzarella) that add sharp
flavors. Sauce is seasoned with oregano.
Freschetta Artisan 1⁄5 320 12 6 15 38 4 9 670 22.30 7.00 Soft, breadlike whole-grain crust. The
Crust Four Cheese
55 3
0 4
0 pizza slightly sweet sauce with slight fennel
Pizza flavor somewhat overpowers the blend
of Italian cheeses. Moderate heat.
Amy’s Gluten Free 1⁄3 320 16 4 10 34 2 5 590 12.00 10.00 Crust has a soft, slightly crumbly texture,
Cheese Pizza
49 3
0 3
0 pizza like cornbread. Topped with sparse, mild
mozzarella cheese and fresh-tasting
sauce.
1⁄3 340 16 9 19 34 2 2 680 14.40 6.00 Thin, crispy crust with lots of flavorful
Newman’s Own
Thin & Crispy Pizza
48 2
0 3
0 pizza cheese and sparse, mild tomato sauce.
Four Cheese Garlicky and a bit salty, with slight heat.
1⁄5 380 14 7 16 48 2 9 900 26.11 5.00 Thick, breadlike crust topped with a
Freschetta
Naturally Rising
47 2
0 4
0 pizza blend of Italian cheeses. Plentiful sauce
Crust 4 Cheese heavily seasoned with Italian spices,
Medley Pizza garlic, and slight fennel. Has some heat.
1⁄3 320 14 7 16 31 2 9 700 12.50 4.00 Has a soft white-bread crust. Plentiful
365 Everyday
Value (Whole
47 3
0 3
0 pizza cheese and Italian spices. Slight heat
Foods) Thin Crust and big dehydrated-garlic flavor.
Pizza Four Cheese
¼ 340 15 7 17 33 2 3 570 19.80 5.00 Somewhat bland, white-bread-style
Tombstone
Original
46 3
0 3
0 pizza crust topped with plentiful cheese.
5 Cheese Pizza Has a slightly sour tomato sauce with
slight heat.
Freschetta Gluten ¼ 330 15 8 12 36 1 7 670 17.50 10.00 Crust is crispy and thinner than most
Free 4 Cheese
44 2
0 3
0 pizza and topped with lots of Italian cheeses
Medley Pizza with a "browned" flavor. But the crust has
a very chewy texture that detracts overall.
1⁄5 400 23 8 15 32 0 1 420 24.00 12.00 Cheddar-cheese crust is crispy on the
Against the Grain
Three Cheese
43 2
0 3
0 pizza outside and somewhat doughy on
Gluten Free Pizza the inside. Lots of mozzarella and other
Italian cheeses. Sauce tastes fresh.
Product Overall Rating Nutrition Information Price Flavor & Texture Description
Score
Carbohydrates (g)
Saturated fat (g)
Recommended
Nutrition score
Sensory score
Package size
Sodium (mg)
Serving size
package ($)
Protein (g)
Sugars (g)
Price per
Fiber (g)
Calories
Fat (g)
(oz.)
CHEESE Continued
Udi’s Gluten Free ½ 360 15 9 12 45 2 6 570 10.00 8.50 Crispy thin crust topped with a blend of
Three Cheese Pizza
41 2
0 3
0 pizza Italian cheeses and a slightly sweet sauce.
A bit heavy on the dehydrated spices,
which add a slight bitterness.
Red Baron Thin & 1⁄3 360 16 9 13 40 2 9 840 14.76 5.00 Thin crust. Thicker sauce, like tomato
Crispy Crust Five
37 2
0 3
0 pizza paste. Heavy seasonings somewhat over-
Cheese Pizza whelm the mild cheeses. Slight heat.
Daiya Cheeze 1⁄3 390 17 4.5 4 54 5 4 670 15.70 10.00 Multigrain crust, slightly doughy center.
Lover’s Gluten-Free
37 3
0 2
0 pizza Faux "cheese" is crunchy and didn't melt.
Pizza Thicker sauce, like tomato paste.
VEGETABLE
1⁄3 300 11 4.5 12 36 5 4 550 16.08 4.50 Crispy crust. Plentiful roasted pepper,
$
0 Trader Giotto’s
(Trader Joe’s)
62 3
0 4
0 pizza eggplant, zucchini, onion, mozzarella, and
Organic Roasted soft mild cheese, with tomato sauce.
Vegetable Pizza
Dr. Oetker Virtuoso 1⁄3 260 12 4.5 8 30 2 4 530 13.60 4.00 Lots of fresh-tasting cherry tomatoes,
$
0 Thin + Crispy Crust
61 3
0 4
0 pizza peppers, and red onion, with mozzarella
Pizza Vegetable and other cheeses. Sparse, mild tomato
Medley sauce with garlic. Pepperoncini adds
heat.
1⁄3 360 12 6 17 45 3 4 820 16.80 10.00 Thin crust with crispy edges and a whole-
American
Flatbread
60 3
0 4
0 pizza grain flavor. Topped with thinly sliced
Revolution Thin & mushrooms, onions with a caramelized
Crispy Pizza flavor, and lots of cheese. Fresh-tasting.
Amy’s Roasted 1⁄3 280 9 1.5 7 42 3 5 540 12.00 9.00 Slightly doughy crust. Lots of caramelized
Vegetable Pizza
54 3
0 4
0 pizza onions, red pepper, artichoke, and mush-
No Cheese rooms. No cheese. Balsamic vinegar and
garlic flavors.
1⁄3 210 10 4.5 9 24 2 2 420 12.50 4.00 Thin, crispy crust. Has zucchini, red and
DiGiorno Thin &
Crispy Pizza
54 3
0 3
0 pizza yellow peppers, onion, mozzarella, dollops
Garden Vegetable of creamy white sauce, and spices.
1⁄3 260 10 4 10 33 4 4 720 13.40 6.00 Whole-grain crust with mozzarella and
Whole Foods
Market Wood-Fired
52 3
0 3
0 pizza large grilled pieces of red and yellow
Pizza Marinated peppers, zucchini, eggplant, broccoli, and
Grilled Vegetables asparagus. Smoky note. Crust is crisp on
the edges, but waterlogged vegetables
result in a slightly soggy center.
Freschetta Brick 1⁄5 260 10 4 10 34 2 8 590 22.52 6.00 Crust has crispy edges. Topped with lots
Oven Crust Roasted
49 3
0 3
0 pizza of slightly soggy spinach, mushroom
Mushroom & slices, and garlic pieces. The flavor of the
Spinach Pizza mediocre Alfredo-style sauce dominates.
HOW WE TEST: CR’s nutrition and The Overall Score is a combination fat, fiber, sugars, sodium, and other or negative, respective to the pizza.
food-testing team rated frozen of the two. The Nutrition score is nutrients. Extra weighting is given for Sensory scores are based on the
pizzas for nutrition and taste. based on energy density (calories influential nutrients, either positive results of a blind tasting by a trained
per gram), total fat, saturated sensory panel.
19
We Tested It
2 OUNCES OF Soy Milk* Nonfat Milk 1% Milk 2% Milk Whole Milk Half and Half Cream
PHOTO: THE VOORHES
CALORIES 20 22 26 30 38 74 120
2
CUPS OF
300 & 24
CALORIES GRAMS OF FAT
CREAM SUGAR COFFEE A DAY
2 ounces 2 teaspoons
21
We Tested It
absorption of calcium, but adding How much cafeine is too much? create new side efects of common
2 tablespoons of milk to each cup can U.S. government dietary guidelines drugs, such as certain antibiotics, an-
help counteract this efect.) say that up to 400 mg per day—the tidepressants, and antipsychotics. Ask
Other researchers have found that amount in about two to four 8-ounce your doctor whether it’s safe to drink
certain compounds in cofee can raise cups of cofee, depending on the type cofee if you’re on medication.
cholesterol, although some evidence of bean and how it’s brewed—can be For people who need to avoid caf-
suggests that brewing with a ilter part of a healthy diet for most adults. feine, drinking decafeinated cofee
might trap those compounds. Certain high-risk groups, however, may also be a healthy option, Harvard’s
The cafeine in cofee can also have should limit their cafeine intake. Giovannucci says. Recent research
undesired efects: Just one cup can Pregnant women should consume no suggests that decaf provides health
cause sleep problems and irritability more than 200 mg per day (the amount beneits similar to those of cafeinated
in some people, and even regular cofee in about one 12-ounce cup of cofee) cofee but without the side efects. De-
drinkers can experience headaches, because cafeine could increase the caf has slightly fewer antioxidants than
nausea, anxiety, jitters, and increased risk of spontaneous abortion as well as a regular cup, but research shows that
blood pressure when they drink more growth delays in the fetus. Cafeine it’s also associated with a lower risk of
than their bodies can handle. can also prevent the absorption of or type 2 diabetes and many other perks.
USDA Organic Fairtrade Fair Trade Certified Bird Friendly Habitat Rainforest
The term “organic” is This seal indicates that Similar to Fairtrade, This seal certifies that Alliance Certified
strictly regulated by the beans were sourced Fair Trade USA means the farm where the cof- This seal means that
the Department of directly from small- farmers are paid a fair fee was grown qualifies some or all of the coffee
Agriculture. In the case scale farmers who were price for their coffee as a “bird friendly habi- in the bag is sourced
of coffee farms, this paid a fair price. The beans. Unlike Fairtrade, tat” as defined by the from farms that
seal means synthetic certification organiza- Fair Trade USA’s stan- Smithsonian Migratory have met standards
fertilizers and synthetic tion, Fairtrade Interna- dards allow beans to be Bird Center. It means aimed at promoting
pesticides that can be tional, sets a minimum grown on large farms that coffee carrying this sustainability and
harmful to farmers and price—enough to cover with hired workers. seal not only is organic protecting farmers,
wildlife are banned. The the costs of sustainable When this is the case, but also was grown in forests, wildlife, and
label also ensures that production—that the standards require an environment that local communities.
soil quality is protected. must be paid directly workers be paid at protected biodiversity But Rainforest
to coffee producers. least the local minimum and maintained native Alliance standards for
A premium added to wage and that the farm trees so that the coffee minimizing pesticide
the minimum price is implements a plan to farm could remain an use and incorporating
distributed to coffee increase that to a living important habitat for native trees are not
producers and must be wage over time. It also birds and other wildlife. as stringent as those
invested in their com- means producers behind the Bird Friendly
munities or businesses. are paid an extra sum Habitat designation.
that is used by the
farmers and workers
to meet their individual
and collective needs.
For a clean, balanced cup For a bold, full-bodied taste For a refined single serving For a simple, quality brew For easy, no-nonsense joe
THE BREWER THE BREWER THE BREWER THE BREWER THE BREWER
This hourglass-shaped French presses brew This one-of-a-kind Most pour-over coffee In general, drip coffee
pour-over coffee maker by allowing coarsely miniature coffee maker makers are little more makers force you to
differs from other pour- ground beans to steep sits on top of a mug than a filter basket that sacrifice some control,
over models because of (usually for about 4 min- and is small enough to sits on top of a glass but convenience often
the Chemex-branded utes) in hot water. The travel with. Mix water or ceramic carafe. The trumps perfection,
filters, which are made grounds are separated and grounds in the basket is lined with a especially first thing in
of heavy paper and from the coffee and carafe, then plunge the paper filter, into which the morning. At the top
designed to regulate the pushed to the bottom of top down to force the grounds are placed. of our drip coffee maker
filtration rate and keep the carafe when a built- brewed mixture through This method puts you ratings (see chart on
out sediment. The glass in filter is depressed. This a microfilter designed in control of a slow, care- page 25), this program-
body has a wooden sizable Bodum Cham- to capture even very ful pour over the entire mable model brews in
handle that wraps bord brews up to eight fine particles. Our tester bed of coffee, ensuring the ideal temperature
around the neck of the cups at once, and it’s noted that the process even distribution. The zone of 195° to 205° F
carafe. It’s easy to pour easy to pour from. The is a bit precarious be- brewer is relatively easy and prepares 40 ounces
coffee from the Chemex, fine-mesh filter forms a cause the tool has to to clean, dishwasher- in just 10 minutes. The
but the narrow neck tight seal with the glass be balanced on top of safe—and cheap controls are generally
makes it difficult to clean walls of the carafe, help- a cup. It’s also only big enough that you won’t easy to use and intuitive.
by hand. The wooden ing keep grounds out enough to brew a single be heartbroken if the
THE RESULTS
handle isn’t dishwasher- of the brewed coffee— cup at a time. carafe shatters in the
Scoring slightly lower
safe, but it can be easily a common problem with sink: The filter basket
THE RESULTS than other methods in
removed. cheaper models. will work on top of other
PHOTOS: BRENDAN WIX TED/CONSUMER REPORTS (5)
serving or
Per 6-oz.
Type
($)
15 20 51
!
0 La Colombe Coffee Roasters 84
Ethiopia-YirgZ (12 oz.)
Whole
Bean
Vibrant cup with a nice level of sweetness balanced with
citrus, fruity flavors, and a hint of honey. A good one to
savor black. Medium body.
19 NA 75
!
0 Green Mountain Coffee
Organic Ethiopia
75 K-Cup Well-balanced, with notes of chocolate, fruit, and a trace
of citrus. Medium to full body.
Yirgacheffe (16-count)
17 20 51
!
0 Birch Coffee Ethiopia
Yirgacheffe (12 oz.)
74 Whole
Bean
Tangy, with nice fruity layers and notes of lemon, berry,
honey, and floral. Lighter body.
16 24 61
!
0 Stumptown Coffee Roasters
Ethiopia Duromina (12 oz.)
73 Whole
Bean
Tangy, with very nice aromatics that are citrusy, fruity
(tastes of cherry and currants), and floral but a trace grassy.
Medium body.
10 12 31
$
0 Trader Joe’s Organic
Fair Trade Shade Grown
70 Whole
Bean
0 Strong, with bold, earthy flavors and notes of dark
chocolate and fruit (dried fruit, cherry). Bitter and astringent.
Ethiopian (13 oz.) Medium to full body.
18 23 57
!
0 Irving Farm Coffee Roasters
Konga Ethiopia (12 oz.)
70 Whole
Bean
Traces of fruit, citrus, and malt but more grassy and less
complex than those more highly rated. Light to medium
roast and body.
17 14 32
$
0 Coffee Beanery Ethiopian
Yirgacheffe (16 oz.)
69 Whole
Bean
Chocolate and fruity notes with medium-high sweetness.
Medium roast with a medium to full body.
14 14 32
$
0 Starbucks Ethiopia
(16 oz.)
68 Whole
Bean
0 Dark roast that has a smoky, strong flavor. Balanced, with
a nice level of sweetness and chocolate and fruit flavors.
More bitter than most. Medium to full body.
15 27 63
!
0 Illy MonoArabica Ethiopia
(8.8 oz.)
68 Whole
Bean
Chocolate and fruity top notes but a bit woody (old tasting).
Medium roast and body.
14 14 35
!
0 The Coffee Bean & Tea
Leaf Ethiopia Yirgacheffe
67 Whole
Bean
0 Nice sweetness but a trace smoky and burnt, with fruity,
citrus, and toasty top notes. Somewhat bitter and astringent.
(16 oz.) Medium to full body.
16 16 37
!
0 Gloria Jean’s Coffees
Ethiopian Yirgacheffe
67 Whole
Bean
0 Fruity, with cocoa and a little bit smoky and earthy. A trace
woody. Fairly strong cup with medium to full body.
(16 oz.)
Archer Farms (Target) 60 Whole 0 6 10 24 Smoky notes with dark chocolate and fruity (dried fruit,
Organic Ethiopian Bean berries) flavors. Fairly strong cup that’s somewhat bitter,
Yirgacheffe (10 oz.) with medium to full body. Medium-dark roast.
Jim’s Organic Coffee 58 Whole 0 14 20 51 Traces of fruit, cocoa, and smoky burnt flavors, with bitter
Ethiopian Sidamo Nura Bean notes and low sweetness and acidity. Medium to full body.
Korate (12 oz.) Not bad but also not delicious. Medium-dark roast.
Peet’s Coffee Ethiopian 55 Whole 0 18 18 41 Earthy character, with a little fruit and chocolate but also
Fancy (16 oz.) Bean some burnt, bitter notes. Fairly strong flavor with some
astringency. Medium body. Darker roast.
Marley Coffee One Love 50 Whole 0 7 24 55 A bit earthy, with some fruit that tastes pulpy. Off-note of
Ethiopia Yirgacheffe Bean ferment. Astringency also detracts. Medium-dark roast.
(8 oz.)
HOW WE TEST: Two coffee experts to the coffee company’s directions and three of these are CR Best Buys. prices per pound and per 6-ounce
tested and rated 15 Ethiopian coffees. or standard recipe. Eleven products Those higher in the ratings generally cup are also listed.
Except for the K-Cup, each was were rated Excellent or Very Good, had a more complex flavor and
brewed by drip method according fewer defects. Price is per package;
Programmable
Brew-strength
Convenience
performance
Small-batch
Brew time
handling
control
setting
Carafe
(min.)
Brew
!
0 Cuisinart PerfecTemp 14 Cup Programmable DCC-3200 84 $100 5
0 4
0 4
0 10 0 0 0
!
0 Cuisinart PerfecTemp DCC-2800 83 $100 5
0 4
0 4
0 9 0 0 0
$
0 Hamilton Beach 12 Cup Programmable 49465R 79 $25 5
0 4
0 4
0 10 0
!
0 Kenmore Elite 12-Cup 76772 78 $90 4
0 5
0 4
0 9 0 0 0
!
0 Cuisinart Brew Central DCC-1200 76 $90 4
0 4
0 5
0 9 0 0
!
0 Frigidaire Professional Programmable Drip FPDC12D7MS 75 $45 4
0 4
0 5
0 8 0 0
HOW WE TEST: We calculate remains between 195° and 205° F— the machine and carafe, noting how carafe without drips or spills. Brew
the Overall Score by measuring the the standard set by the Specialty easy it is to program, fill its reservoir, time is calculated to the nearest
temperature of water during the Coffee Association for optimal install any filters, and clean. We also minute using 40 ounces of water on
brew cycle, noting how long water brewing. We assess Convenience of note how easy it is to handle the the machine’s regular cycle.
pasta—½ cup dry, which cooks up to like quinoa often falls squarely in
about 1 cup—has about 43 grams of carbs. the gluten-free category. That doesn’t
The same-size serving of the alter- make food more nutritious, but if you Go With the
native pastas we looked at had 32 to
46 grams. Nor are there big diferences
have a bona ide gluten intolerance,
then the rise of alternative pastas may
Whole Grain
in calorie counts: 2 ounces of dry regu- be a boon for you. Look for a logo that Whole-wheat pastas are
lar pasta has 210 calories; bean or qui- says “certiied gluten-free,” because not a healthier and surprisingly
noa noodles have 190 to 210 calories. all alternative pastas are made from tasty choice.
But there are other reasons to add gluten-free ingredients.
alternative pastas to your culinary
repertoire. Eating legumes and whole The Truth About the Taste
If you’re looking for a more
grains is linked to improved cardio- High-quality traditional pasta will have
nutritious alternative to regular
vascular health, a lower risk for type a irm texture when cooked (al dente, pasta that costs less than the
2 diabetes, and better weight control— or “to the tooth”). It should be easy to legume and quinoa varieties,
beneits that can be attributed in great bite into but ofer some resistance. As try whole-wheat. The package
part to their protein and iber content. you chew the noodle, the pasta should sizes of the products we tested
were 12 to 16 ounces and the
Like the beans themselves, legume hold together well, not crumble or
prices were $1.50 to $3 per
pastas are packed with plant protein. melt away in your mouth. None of the box. Like white pasta, whole-
The ones we tested ranged from 11 to bean or quinoa pastas we prepared wheat pasta is made from
15 grams per 2-ounce serving. “The bean and tested met this standard entirely, durum wheat but contains all
pastas are a good way for people but the top-rated red-lentil pastas three parts of the grain—bran,
who don’t like beans in their natural endosperm, and germ. That
came the closest.
means it has more nutrients
state to get the beneits of legumes,” The red-lentil pastas were also tops and about 3 to 4 additional
says Amy Keating, R.D., a Consumer in taste. None of the black-bean, chick- grams of fiber per serving than
Reports dietitian. pea, or quinoa pastas scored higher the regular kind.
Despite quinoa’s reputation for than Good for texture or taste. But the Another plus: In terms of
being a protein-rich grain, pastas made top-ranked brands in each category flavor and texture, some
whole-wheat noodles come
with it usually contain a blend of are still worth a try; the lavor and tex-
close to traditional ones.
lours, sometimes including wheat. The ture defects were less noticeable We gave Barilla Whole Grain
ones we looked at had just 4 to 8 grams when the pastas were paired with the Penne and Ronzoni Healthy
of protein per serving. (Regular pasta right toppings. (See our in-house Harvest 100% Whole Grain
averages 7 grams.) chef’s suggestions for lavorful sauces Penne Rigate Very Good taste
ratings. The remaining five
All of the alternative pastas we tested in “Give Red Sauce a Rest,” page 30.)
brands received Good ratings.
had enough iber to be considered a It’s true that alternative pastas are In order of quality, they are
good source of the nutrient (3 or more pricier than regular pasta. For pack- De Cecco 100% Whole Wheat
grams per serving). But some had 8 ages of 8 to 12 ounces, we paid $2.50 Penne Rigate, 365 Everyday
or more grams. “Getting more iber has to $10 for the bean and quinoa pastas Value (Whole Foods) Organic
Whole Wheat Penne Rigate,
many health beneits,” says Marvin M. we tested, with our top picks in each
Trader Giotto’s (Trader Joe’s)
Lipman, M.D. “But if you aren’t used to category costing $2.50 to $5 per box. Organic Whole Wheat Penne
consuming large amounts in one But because of their protein content, Rigate, DeLallo Organic 100%
sitting, it can cause bloating, cramp- spending more on spaghetti may Whole Wheat Penne Rigate,
ing, and gas.” To avoid these problems, translate into savings at the supermar- and Hodgson Mill Whole
he says, increase iber intake gradually ket if you’re spending less on other pro- Wheat Whole Grain Penne.
and drink plenty of water. tein sources, such as meat or ish,
Pasta made from beans and grains Cheatham says.
PHOTO: RALPH SMITH
1. Explore Cuisine Organic Red Lentil Penne 2. Ancient Harvest Organic Supergrain 3. Banza Penne Made From Chickpeas 4. Pasta Lensi Red Lentil Fusilli
5. Ancient Harvest POW Black Bean Elbows 6. Tolerant Organic Black Bean Penne 7. Hodgson Mill UltraGrain Penne With Quinoa 8. Ancient Harvest
POW Red Lentil Rotini 9. Explore Cuisine Organic Chickpea Fusilli 10. Tolerant Organic Red Lentil Penne 11. Pasta Lensi Chickpea Casarecce 12. Trader Joe’s
Organic Black Bean Rotini 13. DeBoles Quinoa Plus Golden Flax Penne.
5
3 4
6 7
8 9 10
11 12
13
Give
M E XI C A N B L AC K- B E A N C H I C K P E A F U S I LLI R E D, W H ITE , A N D
ROTI N I FO R M AG G I O G R E E N ROTI N I
# Servings per
Package size
package ($)
serving ($)
Protein (g)
Carbs (g)
Price per
Nutrition
package
Cost per
Fiber (g)
Calories
Fat (g)
Taste
(oz.)
RED LENTIL
Tolerant Organic
Red Lentil Penne*
3
0 4
0 200 1 35 7 14 12 9.00 6 1.50 Non-GMO organic
red lentils
Earthy notes and slightly bitter. Slightly
crumbly, mushy, and chalky texture. Flavor
is better than texture.
Pasta Lensi
Red Lentil Fusilli
3
0 4
0 200 1 34 3 15 10 4.90 5 0.98 Red-lentil flour Flavor is a bit earthy with a hint of
bitterness. Texture gets mushy and chalky
as you chew.
CHICKPEA
BLACK BEAN
Tolerant Organic
Black Bean Penne*
2
0 4
0 210 1 36 10 14 12 10.00 6 1.67 Non-GMO organic
black beans
Black-bean flavor with a slight to moder-
ate bitterness. Chalky, slightly crumbly,
and rather gritty. Astringent.
QUINOA BLENDS
HOW WE TEST: We evaluated in 2½ quarts of boiling water with the cooking time in an attempt separately. Tastings were blind,
13 legume- and quinoa-based 2 teaspoons of salt added. Using to achieve an al dente texture and the taste and texture descrip-
pastas for nutrition and taste. Eight package directions, we established before testing began. Each type tions are based on sampling the
ounces of each pasta was cooked (e.g., black bean) was evaluated pastas plain.
*The serving size on this product label is 3 ounces, but we calculated the values for 2 ounces for easy comparison with the other products. CR.ORG EAT HEALTHY 31
It might not surprise you that, compared with low-fat versions,
whole-milk yogurt often tastes superior. But emerging evidence
shows that it could also have health benefits.
0
88
OVERALL
SCORE
Dannon Oikos
Plain Whole
Milk Greek
Yogurt $5/32 oz.
0
87
OVERALL
SCORE
Fage Total
Strawberry
Whole Milk
Greek Yogurt
(split cup)
$1.80/5.3 oz.
0
84
OVERALL
SCORE
Liberté
Organic Baja
Strawberry Whole
Milk Yogurt
$2/5.5 oz.
0
79
OVERALL
SCORE
33
We Tested It
SWITCHING TO WHOLE MILK could be says Emma L. Feeney, Ph.D., lead author associated with less weight gain over
a taste revelation. The lavor is rich, and research program manager of Food time than low-fat dairy. One 2013 study
and the texture is often creamier than for Health Ireland at University College involving 10,700 preschoolers found
even the creamiest low-fat versions. Dublin’s Institute of Food and Health. that those who drank low-fat milk were
Plus you might not need to choose Theories abound about why yogurt more likely to be overweight or obese
between health and taste. Scientists are might be beneicial. One is that it’s load- than those who drank whole milk.
just now starting to dig into the research ed with protein, which some experts Still, research doesn’t directly prove
about whole-milk dairy products, says believe could help prevent weight gain that eating yogurt (or any other type
Dariush Mozafarian, M.D., Dr.P.H., dean by making you feel fuller, longer. But of dairy) causes you to be healthier,
of the Gerald J. and Dorothy R. Fried- it may be more likely that other factors Kratz says. It could be that people who
man School of Nutrition Science and are responsible, Kratz says, such as the eat yogurt are healthier to begin with,
Policy at Tufts University in Massachu- probiotics (good bacteria) or the com- he says, or that they’re eating yogurt in
setts. “What it suggests is that there may plex mixture of micronutrients, place of a less healthy snack, such as
be health beneits to whole-fat dairy.” vitamins, minerals (such as calcium), a jelly donut. For now you should factor
But not all yogurts are created equal. and fatty acids—of which dairy products any whole-milk yogurt you eat into
Consumer Reports’ food testers looked may have more than 400 types. your daily saturated-fat intake.
at 23 whole-milk regular and Greek In particular, a type of fat in dairy
products in two lavors, plain and berry. called sphingolipids appears to beneit Avoid Sugar Shock
the heart. But their efects on your In our tests we found that fat and sugars
Dairy Fat’s Nutritional Benefits health might depend on the food you vary across brands. “You really need
PHOTO, PREVIOUS SPREAD: DAN SAELINGER. PHOTOS, THIS SPREAD, FROM LEFT: JOHN WALSH/CONSUMER REPORTS (3); TRAVIS RATHBONE/TRUNK ARCHIVE
“In observational studies we see clear get them from. “You can have dairy fat to compare nutrition labels,” says Ellen
associations between consumption of in the form of butter, and you can have Klosz, a CR nutritionist who led the
all types of yogurt and lower risk of obe- the exact same amount in cheese, and testing. Certain lavored versions can
sity, weight gain, and type 2 diabetes,” it has quite a diferent efect,” Feeney have more sugars than some ice cream.
says Mario Kratz, Ph.D., an associate says. “We just really don’t know what The American Heart Association
member at the Fred Hutchinson Cancer the best food matrix is to eat it in.” recommends no more than 6 teaspoons
Research Center in Seattle. For example, Similarly, it’s not clear which type of (24 grams) of added sugars per day for
a 2014 Harvard analysis of studies yogurt—whole-milk or low-fat—has a women and no more than 9 teaspoons
found that a daily serving cut the risk of nutritional advantage. Still, Mozafarian (36 grams) for men.
type 2 diabetes by 18 percent. A study says, “there’s little evidence that low- Not all the sugars in lavored
of 1,500 adults published recently in fat dairy is better.” If anything, he says, yogurt come from added sugars—even
the journal Nutrition & Diabetes found research suggests that whole-fat dairy plain yogurt has some sugars from
that those who ate the most dairy—1½ to products might be better. the naturally occurring lactose in milk—
7 cups of butter, cheese, cream, milk, Feeney’s study, for example, found but if you opt for lavored yogurt, check
and yogurt per week—had less body that people who ate higher-fat dairy the ingredients to see how many kinds
fat, a smaller waist, and a lower body products had triglyceride levels that of sugars are listed. “The Brown Cow
mass index than those who ate about were just as healthy as, if not healthier strawberry yogurt, which had the high-
¾ cup or less. “When we drilled down than, those of people who ate lower-fat est sugars content in our test,” Klosz
into the diferent types of dairy, we saw dairy. Several studies in children have says, “contained not just cane sugar but
especially promising results for yogurt,” found that eating whole-fat dairy is also honey and maple syrup.”
What’s in
That Treat?
Craving something cool
and creamy? Check Brown Cow Cream Top Whole
Milk Yogurt Plain 6 oz. with 1 tsp. Brown Cow Cream Top Whole Häagen-Dazs Strawberry
our comparison of plain honey and ¼ cup strawberry slices Milk Yogurt Strawberry 6 oz. Ice Cream 6 oz.
and flavored whole-milk 160 calories, 8 g fat, 4.5 g sat. fat, 190 calories, 6 g fat, 3.5 g sat. fat, 360 calories, 23 g fat, 14 g sat. fat,
yogurt vs. ice cream. 6 g protein, 19 g carbs, 5 g protein, 29 g carbs, and 6 g protein, 33 g carbs,
and 17 g sugars (about 4 tsp.) 28 g sugars (7 tsp.) and 30 g sugars (about 8 tsp.)
Certain yogurts
can have almost
as many sugars
as ice cream, so
check the label
before choosing.
35
Ratings Spoon It Up Yogurt, rich in protein, has long been acknowledged as a healthy
snack, but the whole-milk version may have even more to recommend it.
Carbohydrates
Average price
Calcium % DV
Package size
Sodium (mg)
Serving size
Protein (g)
Sat. fat (g)
Sugars (g)
Nutrition
Calories
Fat (g)
Taste
(oz.)
(oz.)
(g)
REGULAR PLAIN
GREEK PLAIN
REGULAR BERRY
Carbohydrates
Average price
Calcium % DV
Package size
Sodium (mg)
Serving size
Protein (g)
Sat. fat (g)
Sugars (g)
Nutrition
Calories
Fat (g)
Taste
(oz.)
(oz.)
(g)
REGULAR BERRY Continued
GREEK BERRY
HOW WE TEST: CR’s nutrition and food score is based on values for energy for influential nutrients, either positive or NOTE: Plain yogurts were purchased by
testing team rated whole-milk yogurts for density (calories per gram of food), total negative, respective to the food. Taste the quart; serving sizes are 8 ounces, or
nutrition and taste. The Overall Score is fat, saturated fat, sodium, sugars, iron, ratings are based on the results of a blind 1 cup. Berry yogurts were single-serving
a combination of the two. The Nutrition and calcium. Extra weighting is given tasting panel of trained sensory experts. containers; serving sizes vary.
The “100% Grass Fed” label suggests that the flavors, which can take some getting used to,
Is Grass- dairy product came from a cow that ate only says CR nutritionist Ellen Klosz, who led our
You might feel better about reaching for these party staples now: Many have
recently undergone a ‘healthy’ makeover. We crunched the crackers (and the
numbers) to tell you which are really nutritious and tasty, too.
38
Trader Joe’s
Some Enchanted
Cracker
Multigrain
serving size:
4 crackers
Mary’s Gone
Crackers
Super Seed
Chia & Hemp
serving size:
12 crackers
Crunchmaster
Multi-Seed
Original
serving size:
15 crackers
39
We Tested It
40
Monitor portion size. If you stick
to the recommended serving sizes,
crackers won’t do a ton of diet damage,
says Amy Keating, R.D., a CR dietitian.
PHOTO, PREVIOUS SPRE AD: SAM K APL AN. PHOTOS , THIS SPRE AD: JAMES WORRELL (CR ACKERS); THE VOORHES/GALLERY STOCK (CHEESE)
41
We Tested It
If there was a nutrition contest monounsaturated fat as Chickpeas are full of hummus supplies 2 grams.
for dips, hummus—traditionally guacamole, it offers about 2.4 key nutrients, such as B “Including chickpeas in your diet
made from mashed chickpeas, grams more protein. vitamins, calcium, folic acid, ... is good for your intestine and
tahini (sesame seed paste), The chickpeas are likely iron, magnesium, phosphate, your health,” say Piñero.
lemon juice, olive oil, and mostly responsible for hummus’ potassium, and zinc, says These healthful attributes
spices—would win in the “best health benefits. Also called Domingo J. Piñero, Ph.D., a might help explain why studies
all-around” category. garbanzo beans, they—along clinical associate professor of suggest that people who eat
While it is about five times with dried beans, dried peas, nutrition at New York University’s a lot of pulses tend to weigh
higher in calories than salsa, and lentils—belong to a class Department of Nutrition, Food less, have better regulated
it has a little more than twice of legumes called pulses. Studies, and Public Health. blood sugar (glucose),
the fiber. And though it doesn’t And pulses, dietitians will say, rank And they’re loaded with fiber: lower blood pressure, lower
deliver as much healthy high on the healthy foods list. A 2-tablespoon serving of cholesterol, and reduced risk
of diabetes, heart disease,
and certain cancers. A study
published in the Journal of
Nutrition and Food Sciences
3 More Dips for Crackers or Chips in 2014, for example, found
that those who reported eating
E DA M A M E D I P ROA S TE D G A R LI C A N D C A R A M E LI Z E D O N I O N D I P any amount of chickpeas,
hummus, or both at the time
1 8-ounce package RED PEPPER DIP W IT H C H I V E S
they were interviewed had
shelled edamame 2 heads garlic 2 tablespoons olive oil markers that point to better
(about 1½ cups) 2 teaspoons plus 2 2 pounds Vidalia onions, health compared with non-
1⁄3 cup cilantro leaves tablespoons olive oil eaters. Admittedly, the number
peeled, halved,
of chickpea and hummus eaters
1 avocado, peeled, 1 8-ounce package sliced thin was small—264 out of the
chopped Neufchatel cheese, ½ teaspoon salt 18,000 adults in the study—but
1⁄3 cup reduced-fat softened ½ teaspoon freshly they were 43 to 53 percent
sour cream 1⁄3 cup chopped, roasted ground black pepper less likely to be overweight or
1⁄3 cup water red pepper obese, and were 51 percent less
1 cup Greek nonfat
2 tablespoons fresh 1⁄3 cup parsley leaves likely to have elevated blood
yogurt glucose levels than non-eaters.
lime juice ¼ cup reduced-fat
4 ounces Neufchatel The study results don’t prove
1 teaspoon salt sour cream
cheese that chickpeas or hummus
½ teaspoon black pepper 2 tablespoons fresh was responsible for making
¼ cup chopped chives
¼ teaspoon toasted lemon juice these people healthier, but the
sesame oil 1 teaspoon salt Heat oil in a large skillet findings do suggest that those
¼ teaspoon ground cumin 2 teaspoons hot sauce over medium heat. Add who eat these foods tend to
(optional) onions, salt, and pepper, be healthier overall.
Heat oven to 400° F. Slice Among pulses, says Piñero,
and sauté for 10 minutes,
Put the edamame in a food ½ inch from the top of each chickpeas are extra special
stirring frequently. Reduce because they have a better
processor. Pulse several garlic head. Place garlic
times. Add cilantro. Pulse cut side up on a large sheet heat to medium-low and nutritional profile than other
again. Add remaining of aluminum foil. Drizzle cook, stirring occasionally, beans, such as black beans. “The
for 30 minutes until quality of the protein is slightly
ingredients; process until with 2 teaspoons of olive
higher,” he says, meaning chick-
onions are browned and
PHOTO: CAMERON WHITMAN/STOCKSY
1 15-oz. can
chickpeas, drained
and rinsed
2 cloves garlic,
chopped
¼ cup tahini
2 Tbsp. fresh lemon
juice
1⁄2 tsp. cumin
1⁄8 tsp. salt
1⁄8 tsp. cayenne
pepper (optional)
Place all ingredients
in food processor and
blend until smooth. If
too thick, add 1 or 2
Tbsp. water.
Makes about 1 1⁄2 cups.
Carbohydrates (g)
Average price
Crackers per
Sodium (mg)
Protein (g)
Sugars (g)
Nutrition
Fiber (g)
Calories
serving
Fat (g)
Taste
$
0 Nabisco Triscuit
Reduced Fat
68 4
0 4
0 6 110 2.5 0 3 21 4 0 150 7.5 3.00 Crispy, crunchy whole-wheat squares
with a somewhat coarse texture. Simple
Crackers flavors of toasted wheat and salt.
!
0 Back to Nature
Multigrain Flax
67 3
0 5
0 3 120 4.5 0 2 18 2 2 90 5.5 3.80 Large and very crunchy, with plentiful
seeds. Slightly sweet and salty, with
Seeded Flatbread a nutty flavor and hints of onion and
Crackers herbs.
!
0 Crunchmaster
Original Multi-Seed
66 3
0 5
0 15 140 5 0.5 3 20 2 0 110 4.5 2.80 Crunchy brown-rice cracker with a
toasted and sesame flavor. Moderately
Crackers salty.
!
0 Nabisco
Triscuit Thin Crisps
65 4
0 4
0 15 130 4.5 0 3 21 4 0 170 7.1 3.50 Crispy, crunchy toasted whole-wheat
triangles with moderate salt.
Original Crackers
$
0 Trader Joe's
Some Enchanted
64 3
0 5
0 4 140 6 0.5 3 19 2 2 200 10 2.50 Large multigrain cracker with visible
seeds. Crispy, slightly flaky texture.
Cracker Multigrain Salty, sweet, and buttery notes, with
a taste of poppy and sesame seeds.
$
0 Dare Breton
Multigrain Crackers
61 3
0 5
0 4 90 4 1.5 2 11 1 1 115 8.8 4.00 Large multigrain cracker with visible
grains and seeds. Crispy, tender, and
flaky. Slightly salty, with a toasted-grain
flavor and hint of sesame.
13 130 3.5 0 3 22 2 0 135 4.25 3.80 Slightly hard and crunchy brown-rice/
Blue Diamond
Artisan Nut-Thins
60 3
0 4
0 almond crackers with seedy, nutty, and
Multi-Seeds toasted flavor notes.
Cracker Snacks
Vea World Crisps 18 130 4 0 2 23 2 2 180 5 3.50 Small, thin multigrain crackers that are
Andean Quinoa &
60 3
0 4
0 crispy and crunchy, with visible grains.
Spices Crackers Garlicky and nutty flavors. Some spicy
heat and moderate salt. Better for
snacking than topping.
5 80 2 0.3 3 13 1 6 110 5 7.00 Thin, slightly hard and crunchy multi-
Kii Naturals
Organic Artisan
58 3
0 4
0 grain toasts with visible herbs, seeds,
Crisps Raisin, and raisins. Slightly salty. Dried rose-
Rosemary & mary seasoning can be overpowering.
Pumpkin Seed Raisins add chewy sweetness.
8 110 1 0 3 24 3 0 170 7 2.80 Crunchy woven whole-wheat squares,
365 Everyday Value
(Whole Foods) Woven
58 4
0 3
0 with lightly toasted and salty notes. On
Wheats Baked the dry side, with a somewhat coarse
Crackers texture and bland taste.
14 110 4.5 0 3 15 4 0 110 5 4.20 Puffed multigrain crackers with vis-
Way Better Snacks
Sprouted Barley
58 4
0 3
0 ible seeds and a slightly tough texture.
Crackers, Salt & Black pepper adds heat.
Cracked Pepper
5 110 2 0 5 19 3 1 220 4.15 2.00 Large whole-wheat crackers that are
Ak-Mak
Sesame Cracker
57 4
0 3
0 crunchy, dry, and thin. Slightly salty,
with toasted whole-wheat and sesame-
seed flavors.
Dare Breton White 4 80 3.5 1.5 2 10 2 0.5 95 4.2 3.50 Large, crisp crackers made with navy
Bean With Salt &
56 3
0 4
0 beans and tapioca flour. Tender and
Pepper Crackers flaky. Beany, slightly toasted, sweet fla-
vor. Has salt and lots of pepper.
Nabisco Ritz 5 70 2.5 0.5 1 10 <1 2 120 12.9 3.00 Made with toasted white and whole-
Crackers
53 3
0 4
0 wheat flours. Crispy and notably tender
Whole Wheat and flaky. Buttery flavor with a hint of
sweetness and some salt.
Carbohydrates (g)
Average price
Crackers per
Sodium (mg)
Protein (g)
Sugars (g)
Nutrition
Fiber (g)
Calories
serving
Fat (g)
Taste
Van's Lots of 30 140 4.5 0.5 2 21 2 3 180 5 4.00 Small, crispy crackers with onion, garlic,
Everything Whole-
53 3
0 3
0 and very slight caraway flavors. Quite
Grain Crackers salty. Tender and thin; probably not
sturdy enough to top.
Kashi Red Sea Salt 16 130 4.5 0.5 3 21 3 0 200 4.25 4.20 Crispy, small crackers with visible seeds.
Teff Thins
52 3
0 3
0 Multigrain taste with slight bean and
onion notes. Quite salty, and black pep-
per adds a little heat. Tender and thin;
may break when topped or dipped.
12 150 7 1 3 17 3 0 230 5.5 4.50 Slightly hard, crunchy crackers made
Mary's Gone
Crackers Super
48 3
0 3
0 mostly of seeds. Hint of thyme with
Seed Chia & Hemp a little salt. Has a distinct toasted—
Crackers almost burnt—flavor.
Nabisco Good Thins 22 140 5 1 2 20 1 3 200 5.75 3.00 Small crackers with visible herbs and
The Chickpea One
42 3
0 3
0 spices. Crispy and tender. Salty, with
Garlic & Herb hints of garlic and lots of dehydrated
basil and parsley flavors.
Glutino Gluten Free 8 140 4.5 2 0 23 <1 0.5 280 4.4 3.50 Crispy, crunchy, white-rice flour crack-
Crackers Original
39 2
0 3
0 ers. Dry and a little chalky. Mild-tasting,
with a slight egg flavor. Better for top-
ping than for snacking.
HOW WE TEST: CR’s nutrition and The Nutrition score is based on sodium, and other nutrients. Taste ratings are based on the
food-testing team rated crackers for energy density (calories per gram), Extra weighting is given for influen- results of a blind tasting by a trained
nutrition and taste. The Overall total fat, saturated fat, fiber, sugars, tial nutrients, either positive or sensory panel.
Score is a combination of the two. negative, respective to the cracker.
To find out, our trained but with an extra gram of fiber. ■ About a third of the sodium 55 mg per serving vs. 200 mg
sensory panelists did ■ Though you save 100 mg of the original (30 mg vs. in the other two versions.
a blind taste test, and we of sodium with Hint of Salt 105 mg per serving). ■ Reduced-fat Wheat Thins
analyzed the nutrition. Triscuits, the reduced-fat version ■ Reduced-fat Ritz has more also tastes similar to the
The results: is the top-rated cracker in sodium than the original and original, but sodium savings
our tests. is noticeably drier and less make Hint of Salt the
tender and flaky. better pick.
What’s
Inside
48
Good and Good for You
Sugars, salt, fat, and gluten:
CR’s nutrition pros help cut
through the confusion.
64
How to Eat Healthier
Over the Holidays
Try these tips to feel great
throughout the season.
68
Talking Turkey
Our food and nutrition experts
share their secrets for
the perfect turkey dinner.
72
Soups and Sandwiches
Get healthy makeover tips
for these comfort foods.
78
Veggies Made Easy
More options in the frozen
food aisle make it simple to
eat plenty of produce.
84
Home Cooking
Helpers
Our top countertop
appliance picks
can make meal
prep faster
and easier.
46
FOOD STYLING: JAMIE KIMM; PROP STYLING: : KAITLYN DU ROSS WALKER FOR HONEY ARTISTS
48
49
Eating Plans That Work
How Sweet It Is
Though it's easy
to spot sugar here,
you'll need to scan
labels to detect it
in breads and other
packaged foods.
50
RECENTLY WE LEARNED of a food added sugars in the American diet,
is associated with an increased risk of
fraud that may have been perpetrated
on the American public. A report overweight and obesity—conditions
Is Sugar in
published in JAMA Internal Medicine that are directly linked to the develop- Fruit Better?
suggested that in the 1960s, scientiic ment of type 2 diabetes,” says Rachel
research—secretly bankrolled by the K. Johnson, Ph.D., R.D., a professor of The types of sugar found
sugar industry—was released that down- nutrition at the University of Vermont naturally in fruit are processed
played the health efects of a sugar-laden and former chair of the AHA’s nutri- by your body in the exact same
diet and instead called out “saturated tion committee. A 2015 study of more ways as the white mound you
spoon into your morning coffee.
fat” as the real dietary demon respon- than 1,700 adults found that the odds
The difference is the “sugar
sible for heart disease. (See “Fat,” on of being overweight or obese were delivery system,” if you will. For
page 57.) And media outlets, food manu- 54 percent greater among individuals example, the sugars in an apple
facturers, and consumers ate it up. with the highest intake of sugars com- are encapsulated by the plant-
That bit of nutritional subterfuge may pared with those with the lowest intake. cell walls, says David Ludwig,
M.D., Ph.D., director of the New
have been at least partly responsible for According to David Ludwig, M.D.,
Balance Foundation Obesity
50 years of misleading public health Ph.D., director of the New Balance Prevention Center at Boston
advice. And the resulting lood of pack- Foundation Obesity Prevention Center Children’s Hospital. It takes time
aged foods that were low in fat but high at Boston Children’s Hospital, sugar has for the body to break down the
in sugars and reined grains may have a speciic metabolic efect on your body fruit, so the sugars get into your
contributed to the current epidemic that contributes to weight gain. Most system slowly and don’t cause
a spike in blood sugar (glucose)
of obesity and its related diseases, such sugars are a combination of fructose and
levels that triggers the body
as type 2 diabetes and heart disease, glucose. “Too much glucose raises to pump out large amounts of
in the U.S. blood sugar and insulin. And because insulin. By contrast, added sugars
Today, the typical American diet insulin is a potent fat-storage hormone, that are not an intrinsic part of a
is packed with huge amounts of added too much insulin is linked to weight food cause a blood sugar spike
because they are digested quickly.
sugars: We’re talking about those gain.” Plus, Ludwig says, “an overload
This can raise the risk of type 2
used as ingredients in many packaged of fructose goes straight to the liver, diabetes and weight gain. (Fruit
foods—not the ones naturally found overwhelming its ability to process it.” juice, by the way, is almost as
in foods such as fruit and milk. Accord- That excess may raise the risk of fatty bad. Though its sugars naturally
ing to the most recent data from the liver disease and type 2 diabetes. come from the fruit, they are
no longer “bound,” so they are
National Health and Nutrition Examina- And even if your sweet tooth hasn’t
digested quickly.)
tion Survey, Americans eat about made you gain weight, it may still be What’s more, you’d have
17 teaspoons (73 grams) of added sugars putting you at increased risk of heart to eat six navel oranges to get
per day, on average, with teenagers disease. A 2014 analysis of 40 studies the amount of sugars (71 grams)
consuming the most, about 20 tea- published in the American Journal in one 20-ounce bottle of
of Clinical Nutrition found that a higher Crush orange soda. And fruit
spoons (82 grams). That’s signiicantly
provides antioxidants, fiber,
PHOTOS, PREVIOUS SPREAD AND LEFT: SAM KAPLAN
more than the American Heart Asso- sugar intake also corresponded to vitamins, minerals, and other
ciation’s recommendation of 9 (or higher levels of total cholesterol, LDL healthy compounds.
fewer) teaspoons (36 grams) a day for (bad) cholesterol, and triglycerides
men and 6 teaspoons (24 grams) for no matter how much one weighed.
women and children. Children younger Another study published in JAMA Inter-
than 2 should consume no added nal Medicine found that people who
sugars at all, the AHA advises. got 17 to 21 percent of their calories
One thing there’s little doubt about from added sugars had a 38 percent
now: Added sugars are bad for you. higher risk of dying from heart disease
“It’s settled science that a high intake than those who got 8 percent or less.
of sugary drinks, the No. 1 source of Perhaps the trickiest thing about
Fake Sugar
Shock
Diet beverages are the top
cutting back on added sugars is that sugars” are present. Agave syrup, source of artificial sweeteners in
you can’t always rely on food labels to brown rice syrup, cane sugar or consumers’ diets. Some scientific
guide you. (See “How Food Packaging juice, coconut sugar, corn syrup, fruit evidence suggests that they
Claims Can Fool You,” on the facing juice concentrate, honey, and almost don’t help with weight loss and
may actually lead to weight gain.
page.) The Food and Drug Administra- anything that ends in “-ose” (such
More concerning, a small but
tion’s plan for new food labels that call as fructose) are all added sugars. Some growing pool of research has
out these worrisome sugars has been may sound healthier, but “once it’s linked consumption of diet drinks
postponed. Certain food manufacturers, in your bloodstream, it has the same to increased risk of type 2 diabetes,
such as Campbell’s and Mars, are using metabolic efect,” Johnson says. heart attack, and stroke. None of
these studies prove that artificial
the new labels on at least some of their Scan for hidden sugars in foods such
sweeteners are to blame, says
products, but otherwise, consumers as bread, granola, pasta sauce, Ralph L. Sacco, M.D., professor
have to fend for themselves. frozen dinners, and salad dressings. and chairman of neurology at the
About three-quarters of packaged University of Miami Miller School
How to Reduce Sugar Intake foods on store shelves contain added of Medicine. Diet soda fans may
Swap sugar-sweetened sodas, sugars, and a few grams here and be at higher risk to begin with,
he says. But until we know more,
bottled ice teas, and sports drinks for there can easily add up to more per day the American Heart Association
seltzer with a splash of no-sugar- than you should be consuming. advises that “people should use
added juice; reduce portion sizes of Add your own sugar. Buy unsweet- artificially sweetened drinks
desserts and other sweets. ened versions of foods such as cereal, cautiously.” (For more on soda and
Learn all the sugar synonyms on oatmeal, and yogurt, and sweeten other drinks, see “Should You
Drink That?” on page 110.)
ingredients lists. That will give them with a little honey or sugar your-
you a rough idea of how much “added self if you need to.
“No artificial colors.” “Good BEWARE WHEN and consequently has about a BEWARE WHEN
source of fiber.” “Contains You see a nutrient third of the fiber of a true whole- ‘Simple,’ ‘natural,’ or ‘free
sea salt.” All these package claim, such as ‘good wheat cracker. from’ is used.
claims and more might make source of calcium.’
you snatch a product off BEWARE WHEN So-called clean labels are
the supermarket shelf and Calling out just one or two The package is plastered increasingly popular.
feel virtuous about doing so. nutrients can mislead consumers with healthy buzzwords. “Consumers want simpler
“Food manufacturers use every to assume one product is formulas, with ingredients that
possible word they can to healthier overall than another. They can catch your attention, they can easily understand
magnify the desirability of For instance, highlighting the but you can’t rely on buzzwords and fewer or no processed
a product,” says Walter Willett, calcium content on plain yogurt to be a shortcut to finding a ingredients,” says Francine
M.D., professor of epidemiology is one thing because overall, healthy food. In some cases, Schoenwetter, director of
and nutrition at the Harvard plain yogurt is a healthy food the food may contain so little of content at New Hope Network,
T.H. Chan School of Public and calcium is naturally present. the ingredient that it’s nutri- a research firm. “Label
Health. And that language can But a calcium claim on a tionally irrelevant. For example, claims such as ‘simple’ and
lead you to believe you’ve picked cookie? It might make you feel the dehydrated vegetables ‘natural’ have no standard
something that’s going to make better about eating it, but in Nabisco’s Ritz Roasted definition on most foods,” says
you healthier—even though there’s probably little benefit. Vegetable crackers, which tout Charlotte Vallaeys, Consumer
what’s inside that box may not For example, Stella D’oro “made with real vegetables” Reports’ senior policy analyst
be all that good for you. Breakfast Treats carry the on the package, don’t change and food labeling expert. You
Companies have to carefully claim “good source of calcium,” the nutritional makeup of the need to look closely to see
choose their marketing pitches and the product does supply crackers much at all compared whether the manufacturers’
because certain terms are 10 percent of the daily value for with regular Ritz. Refined wheat definitions of the terms match
regulated by the Food and Drug calcium from added calcium flour is the first ingredient yours. Kozy Shack Simply Well
Administration, such as “low carbonate. But with 90 calories, listed in both, and each serving chocolate pudding touts that
sodium” (the food has 140 mg or 6 grams of sugars, and zero has 80 calories and no fiber. it is made with simple,
less per serving) or “good source fiber, the cookie is far from a In fact, the veggie crackers have wholesome ingredients, but
of” (it provides 10 to 19 percent health food. 150 mg of sodium per serv- most people probably wouldn’t
of the daily value for a nutrient). ing, compared with 105 in the consider inulin (a type of
Little wonder, then, that food BEWARE WHEN re-gular version. And candy added fiber), sucralose
marketers strive to come up labeled “made with real honey,” (an artificial sweetener), and
The name of the product
with healthy-sounding slogans as Brach’s Classic candy corn is, carrageenan (a thickener)
that fall outside FDA regulation.
itself sounds healthy.
may be making a true claim. “simple.” “Free from” claims,
It unfairly falls to shoppers, The nutrition count of Simply But honey is a form of added such as “no artificial colors,”
Willett says, to sleuth out what Lay’s Sea Salted potato chips sugar, and in this case, the must be truthful. But the food
truly makes a food healthy. is practically identical to Lay’s candy also has four other types can still be less than healthy.
“Turn the package around,” he Classic potato chips, with of sugars (sugar, corn syrup, For example, Kraft proclaims “no
says, “and read the ingredients just 10 fewer mg of sodium. confectioner’s glaze, and artificial flavors, preservatives
and Nutrition Facts label, Quaker Oats Select Starts dextrose), for a total of 28 grams or dyes” on its macaroni and
paying attention to crucial Protein instant oatmeals have of sugars per serving. This warn- cheese package. But each
things like sodium, sugar, whole 10 grams of protein per packet ing applies when the package prepared cup contains 720 mg
grains, type of fat, and calories.” (from added whey protein), alerts you to what’s not there, of sodium.
And watch out for front-of- but also 12 to 13 grams of sugars. too. For example, Log Cabin
package tricks such as these. Or consider Red Oval Stoned Original pancake syrup proclaims
Wheat Thins: The word “wheat” “no high-fructose corn syrup,”
in this product name may be but the top three ingredients are
confusing, leading consumers corn syrup, water, and sugars, so
to believe they’re getting a it’s still full of added sugars.
whole-wheat cracker. But this
one is made with white flour plus
a smattering of cracked wheat,
Top 10
Pizza is a major
source of sodium
in our diets.
54
THERE’S PLENTY OF evidence showing in sodium,” says Dariush Mozafarian,
that too much sodium is bad for M.D., dean of the Friedman School
your heart. Yet most Americans are of Nutrition Science and Policy at Tufts
Say So Long
consuming about 3,500 mg of so- University in Massachusetts. “With slow to Sodium
dium per day, according to the latest reductions over time, there is very little
Dietary Guidelines for Americans. plausible evidence of harm.” The blends below can really kick
That’s about 50 percent more than the Most experts agree that Americans up the flavor of your food—minus
maximum of 2,300 mg per day the eat too much salt. What is in question the sodium. Suggestions are for
guidelines recommend. is whether going below 2,300 mg daily 1 pound of each food.
Experts say that sticking to that is necessary, or realistic.
PA S TA
2,300 mg is essential to lowering your
2 teaspoons lemon zest
risk of high blood pressure. “There How to Reduce Salt Intake
1⁄₃ cup basil, mint, chives, or
is no question that going from very Cut back by inches. “Studies have
parsley, or a combination
"high sodium intake to moderate so- shown that your taste buds adapt to
dium intake improves cardiovascular a slow reduction in sodium,” says Amy PORK
health,” says Andreas Kalogeropoulos, Keating, R.D., a CR dietitian. “So 1 teaspoon fennel seed
M.D., Ph.D., associate professor of eventually, you won’t even miss that 3 tablespoons fresh rosemary
cardiology at Stony Brook University extra salty lavor.” or sage, or a combination
School of Medicine in New York. Don’t blame the salt shaker. A 2017
Consuming too much sodium study published in the journal Circula- P OTATO E S
can overwhelm the kidneys’ ability to tion found that only 11 percent of the 1 tablespoon fresh rosemary
process and excrete it. The excess gets sodium in our diets comes from the salt ¼ cup fresh parsley or chives,
stored in the blood, which increases we add to food ourselves, and about or a combination
water retention and blood volume. 71 percent comes from packaged and
P O U LTRY A N D F I S H
That forces your heart to work harder restaurant food. You have to reduce
to pump blood, increasing the pressure the restaurant dishes and commercially 1 teaspoon lemon zest
on your arteries and causing them to processed and packaged food that 2 tablespoons fresh oregano or
stifen. Research shows that following you’re eating—or always choose low- thyme, or a combination
a DASH (Dietary Approaches to Stop or no-sodium versions of the ones you S TE A K
Hypertension) diet that limits sodium to buy often—to really make a dent. Accord-
Make a dry rub of
2,300 mg per day—in addition to lower- ing to the Centers for Disease Control
½ teaspoon each black pepper,
ing saturated fat, sugars, and processed and Prevention, 10 categories of food cinnamon, chili powder, cumin,
food—can lower systolic blood pres- (breads, pizza, sandwiches, cold cuts and and oregano
sure by about 7 points and diastolic by cured meats, soups, burritos and tacos,
about 3.5 points. savory snacks, chicken, cheese, and G R E E N V EG E TA B LE S
You may have heard that the need eggs and omelets) account for 44 percent 1 teaspoon lemon zest
to reduce sodium is controversial. of our overall sodium intake. 1 tablespoon fresh parsley or
It’s true that certain studies have shown Cook at home. The grilled chicken thyme, or a combination
no decrease in deaths from cardio- Parmesan at Olive Garden has 2,000 mg
vascular disease in people who ate less of sodium, and an Egg McMuin at
sodium. And others have even sug- McDonald’s has 750 mg. (And these
gested that low-sodium diets could have aren’t even the highest-sodium items
adverse health outcomes, such as a rise on the menus.) A home-cooked meal
PHOTO: SAM KAPLAN
in overall cholesterol and triglyceride allows you to control the salt shaker and
levels. “Most of the latter studies show- to use whole foods—whole grains, fruit,
ing negative efects have been done vegetables, legumes—and stay below the
with very large, very rapid reductions 2,300 mg threshold.
Lärabar Clif Bar Healthy Choice Campbell’s Birds Eye Steamfresh Del Monte Harvest
Blueberry Blueberry Chicken Homestyle Light Premium Whole Selects Blue Lake Whole
Muffin 1.6 ounces Crisp 2.4 ounces Noodle 1 cup Chicken Noodle 1 cup Green Beans 1 cup Green Beans ½ cup
Some people may actually need and seeds, and fruits and vege- in blood pressure. Though many
supplements, but that decision tables to your diet will help of us associate potassium with
5 Nutrients should be made with your doctor.”
Below are five key vitamins and
you to get the recommended
20 to 30 grams of fiber daily.
bananas, other foods such as
leafy greens, potatoes, legumes,
You May minerals that your diet may
be lacking, and simple dietary
Magnesium. Nearly half of
57
Eating Plans That Work
FAT IS A COMPLICATED topic, and hydrogenated oils, a source of un- of saturated fat, that doesn’t mean you
well-intentioned eforts to simplify healthy trans fats—replaced butter on can safely reach for a brick of butter
public health messages have only our morning toast. Trans fats made with your toast.
led to more confusion. their way into baked goods and other On the other hand, swapping in
In the 1980s and ’90s, experts packaged products, and heart-healthy unsaturated fats (ish, nuts, olive oil)
advised everyone to eat less fat, period. monos and polys were pushed to or healthy carbs (grains, legumes,
Cashews and olive oil were lumped into the sidelines. produce) for saturated fats does, in fact,
the same category as cheese and but- Now the fat facts are being scrambled protect your heart. In a study that ana-
ter. But even back then, the research again, with highly publicized studies lyzed data from the large, long-running
showed that diferent types of fats— suggesting that saturated fat might not Nurses’ Health and Health Profession-
monounsaturated, poly unsaturated, be so bad for us. And again, black-and- als Follow-Up Studies, Hu and his col-
and saturated—had varied efects on white thinking is poised to do some leagues found that replacing 5 percent
health. The thought was that a one-note dietary damage. of calories from saturated fats with
message—cut fat—would be easier for According to Frank Hu, M.D., Ph.D., polyunsaturated fats reduced heart
the public to grasp and would auto- professor of nutrition and epidemiology disease risk by 25 percent. When mono-
matically hit the real target: reducing at the Harvard T.H. Chan School of Pub- unsaturated fats were subbed in, the risk
the amount of cholesterol-raising lic Health, we should still pay attention dropped by 15 percent, and with healthy
saturated fat people ate. to our saturated fat intake. The likely carbs by 9 percent. There was no change
It did, but it also had unintended reason that some studies have not found in heart risk in people who cut saturated
consequences. Low-fat became the an association between saturated fat and fat but ate reined carbs in their place.
healthy eater’s battle cry, and to com- heart disease is that they did not take
pensate, people downed more carbs, into account what was swapped in How to Fine-Tune Your
but not the “good” kind, such as whole for the saturated fat. “When we replace Fat Strategy
grains. Instead, people traded steak saturated fats with reined carbohy- Avoid trans fats. If there’s a
for pasta, and food manufacturers used drates and added sugars, it’s a nutri- “bad” fat, this is it; it raises LDL (bad)
reined carbohydrates (white lour tional wash,” Hu says. “Both are bad.” cholesterol and lowers HDL (good)
and sugars) in place of fat in processed In other words, just because these stud- cholesterol. This is an easy step. In
foods. Margarine—made from partially ies couldn’t make a clear condemnation 2015 the Food and Drug Administration
More than 3 million people a lower risk of heart disease, that those who ate nutritious
in the U.S. are vegetarian obesity, and type 2 diabetes plant foods, even when they
Make (avoiding meat but still eating
eggs or dairy) or vegan
than omnivores.
But even small decreases in a
included an average of three
servings of meat and/or dairy
Room for (avoiding all meat and animal
products), according to a
person’s intake of animal foods
are linked with a decreased
a day, were 25 percent less
likely to develop heart disease
Meat survey from market-research
firm NPD Group. Compare that
likelihood of developing heart
disease, as long as he or she
than those who ate twice that
amount. Flexitarian diets may
Being a part-time with the 26 million who identify is eating more healthy plant also lower your risk of diabetes.
as “flexitarian,” or flexible foods, such as beans and vege- Some experts believe that
vegetarian may vegetarians. These are people tables, in their place, says Kim flexitarianism may be the
be best. Here’s why who eat a plant-centric diet A. Williams, M.D., chief of best choice of all because it’s
and how. most of the time but include cardiology at Rush University a more realistic option for
some fish, meat, poultry, Medical Center in Chicago. A many. “Following a strict vegan
dairy, and eggs in their meals. recent Harvard University study or vegetarian diet can be
Those who follow a healthy in the Journal of the American daunting,” says Amy Keating,
vegan or vegetarian diet have College of Cardiology revealed R.D., a CR dietitian. “And many
Eggs Honey
HEALTHY. They’re rich in NOT HEALTHY. Adding
nutrients that are good honey to foods is just like
for your brain and eyes, adding table sugar, as far
and though they do contain as your body is concerned.
dietary cholesterol, it When it’s an ingredient
doesn’t appear to have in packaged foods, it’s
much of an effect on blood considered an added
cholesterol levels. Even sugar—which you should
so, most doctors say you try to avoid whenever
shouldn’t eat more than possible.
seven eggs per week.
Jerky Potatoes
NOT HEALTHY. Though it’s HEALTHY. They’re a
a lean source of protein, good source of fiber,
it’s also a high-sodium potassium, and vitamin
processed meat. Frequent C. And unless they’re
consumption of processed fried or served with high-
meats has been linked to calorie toppings, they
an increased risk of colon won’t pack on the pounds.
cancer, type 2 diabetes,
and heart disease.
Pretzels
Red Wine Word on the Bird
NOT HEALTHY. Though
‘No antibiotic’ chicken is
they’re low in fat, most are HEALTHY. The evidence is
getting easier to find
made with refined white pretty clear that alcohol in the meat case and in
flour; just five twists may may protect your heart. packaged foods, such as
contain 20 percent of the But limit it to 5 ounces soups and frozen dinners.
maximum amount of for women or 10 ounces for
sodium you should have men per day. And if you
all day. don’t drink, there’s no
reason to start.
Soy
Sushi
HEALTHY. Edamame, tofu,
and tempeh are associated HEALTHY. It can be a Taking Antibiotics off
with a lower risk of certain low-calorie source of
cancers and heart disease.
Stick with these whole
lean protein and healthy Your Fast-Food Menu
omega-3 fatty acids.
forms, which are what have (Though eating raw fish In an effort to help con- casual chains in the U.S. on
been used in the studies may carry some food sumers to know which their policies and practices
that show benefits.
PHOTO, MIDDLE: SAM KAPLAN/TRUNK ARCHIVE
safety risks.) Just lay off restaurant chains are best regarding antibiotic use in the
the high-sodium soy sauce. when it comes to offering meat and poultry they serve,
Veggie Sticks And avoid tuna because meat and poultry raised and the implementation
it’s high in mercury. without the routine use and transparency of those
NOT HEALTHY. Most are of antibiotics, Consumers policies. In 2017 more than
made with primarily potato Union, the advocacy divi- half of the chains received
starch or rice flour—not sion of Consumer Reports, a passing grade. (The
veggies—and have little and five other health 2018 data was not available
fiber or other nutritional and environmental groups* at publication time.)
benefits. What’s more, they launched the Chain Chipotle and Panera
can also have about 200 mg Reaction Report. It grades Bread lead the pack with A
of sodium per ounce. the top 25 fast-food and grades. Almost all their meat
*Natural Resources Defense Council, Center for Food Safety, Friends of the Earth,
60 EAT HEALTHY CR.ORG Food Animal Concerns Trust, and U.S. Public Interest Research Group.
How to Choose ‘No Antibiotic’ Meat
and Poultry at Your Supermarket
More than half of consumers antibiotic resistance grows, Department of Agriculture to No growth-promoting
are concerned about some the medications used to support their claim, but there antibiotics This is an
of the biggest consequences treat infections in people be- are no inspections. However, indication that no antibiotics
of antibiotic use in healthy come less effective.” if the package also sports a were fed to the animal
animals raised for food, Here are the definitions USDA Process Verified seal, it to accelerate growth.
according to a 2016 CR na- of the most common “no means that USDA inspectors According to guidelines
tionally representative survey antibiotic” claims you’ll find have been to the farm to from the Food and Drug
of more than 1,000 people. on supermarket labels: confirm that antibiotics Administration, medically
The consumer pressure is were not used. Sick animals important antibiotics
driving suppliers to give Organic Meat and poultry that need antibiotics would can no longer be used for
“food” animals fewer anti- labeled organic must be be removed from the “no growth promotion, although
biotics, which in turn pro- raised without antibiotics, antibiotic” line and sent for drugs not used in people
tects public health. “The with one exception: Chickens processing with animals can be used, so this practice
Centers for Disease Control and turkeys can be given the raised conventionally. is only a slight improve-
and Prevention and most drugs while the chick is still ment over the industry
medical experts agree that in the egg and on its first day No medically important standard. And the drugs
widespread use of these of life. Consumer Reports antibiotics This means that are still given to animals
drugs to prevent disease in recommends buying organic drugs used to treat people to prevent disease. CR
healthy animals or to pro- when possible. —such as amoxicillin, recommends that consumers
mote growth contributes to erythromycin, and tetracy- look for “organic,” “raised
the spread of drug-resistant Raised without antibiotics cline—aren’t given to the without antibiotics,”
bacteria,” says Jean Hal- Producers who use this and animals. But this still allows or “no antibiotics, ever”
loran, director of food policy related phrases, such as for the use of antibiotics that labeling claims.
initiatives at Consumers no antibiotics ever” and aren’t medically important,
Union, the advocacy division “never given antibiotics,” which can lead to antibiotic
of Consumer Reports. “As send documentation to the resistance to other drugs.
Diet Damage
A gluten-free
diet isn’t
necessarily a
healthy diet.
62
FOR ALMOST A DECADE, popular diet For people without celiac disease who were not. That’s because gluten-
plans have proposed that gluten—a or NCGS, there’s not much to recom- free cereals, crackers, and pastas are
protein found in wheat, rye, and barley— mend going gluten-free. A 2017 study in often made with rice lour. Consumer
is responsible for many common the British Medical Journal found no Reports’ food safety experts have
health problems, igniting an anti-gluten connection between eating gluten and found that rice and rice-based products
wildire that just won’t extinguish. About an increased risk of heart disease in can have worrying amounts of arsenic.
a third of Americans buy gluten-free people without celiac disease. In fact,
foods, according to market research giving up gluten may be harmful. The Follow These Gluten Guidelines
irm Mintel, believing that eliminating same study showed that people who Eat whole grains. Some popular
gluten is healthier and that it helps with chose a gluten-free diet were more likely gluten-free diets (such as Wheat Belly
weight loss, skin conditions, inlam- to eat fewer whole grains—and thereby and Grain Brain) are essentially
mation, and attention deicit disorder. deprive themselves of the health beneits low-grain diets. But everyone—includ-
The craze has been making food of whole grains. ing those with celiac disease or NCGS—
manufacturers fat and happy with proits What’s more, because gluten-free should eat more whole grains (ama-
to the tune of a new market that’s worth foods can be gummy and unpalatable, ranth, millet, and quinoa are a few
almost $14 billion. manufacturers often add sodium, gluten-free grains). They’ve been
Yet there’s little evidence that sugar, and fat to overcome this—which shown again and again to help to pro-
going gluten-free has any beneits for also adds calories, points out Alice tect against cancer and heart disease.
most. Some people must avoid gluten: Lichtenstein, D.Sc., a professor of They’re also high in iber, which low-
those with celiac disease, an autoim- nutrition science and policy at Tufts ers your risk of type 2 diabetes and
mune condition, for whom gluten causes University. The second downside is can help you to lose weight by making
PHOTOS, FROM LEFT: SAM KAPLAN; GETTY IMAGES; DREAMSTIME; MICHAEL BERNHARDI/STOCKFOOD; ISTOCK; DREAMSTIME
intestinal inlammation and damage, that it could increase your intake of you feel full.
and those who have a condition known arsenic and other heavy metals. A recent Choose gluten-free foods carefully.
as nonceliac gluten sensitivity (NCGS), study published in the journal Epide- You’re likely to eat some no-gluten
which can cause gastrointestinal miology showed that people who were foods even if you aren’t giving up glu-
symptoms in response to gluten. But on a gluten-free diet had up to twice the ten. Check the labels for high fat, sug-
these two conditions combined af- amount of arsenic and 70 percent more ars, and sodium levels. If you see any of
fect less than 7 percent of Americans. mercury in their systems than people them, consider skipping the item.
5 Healthy
Whole Grains
Whole-grain foods contain
the entire grain kernel: the bran,
endosperm, and germ. The bran Amaranth* Freekeh Millet Quinoa Teff
and germ are where most of Serve with fruits This roasted, To enhance flavor, Rinse before This tiny grain can
the healthy stuff—antioxidants, and nuts as a young, green toast in a skillet cooking. Use as be used in place of
B vitamins, fiber, magnesium, hot cereal, or wheat can be used before boiling. Add a base for chili or rice in a pilaf or a
and other nutrients—is found. with thyme in any recipe in to salads or soups. soup, or serve porridge, or stirred
or other herbs place of rice. And millet flour can with herbs and into chili or soup.
The best way to get your whole
as a side dish. be used for baking. onion as a side dish.
grains is to eat them in their
most natural state, meaning the 251 Calories 173 Calories 207 Calories 222 Calories 255 Calories
grain itself. (We’re talking bulgur 9 Protein (g) 8 Protein (g) 6 Protein (g) 8 Protein (g) 10 Protein (g)
and oats.) Also, experiment with 4 Fat (g) 1 Fat (g) 2 Fat (g) 4 Fat (g) 2 Fat (g)
these less well-known but highly 46 Carbs (g) 37 Carbs (g) 41 Carbs (g) 39 Carbs (g) 50 Carbs (g)
nutritious whole grains. 5 Fiber (g) 5 Fiber (g) 2 Fiber (g) 5 Fiber (g) 7 Fiber (g)
*Serving size: 1 cup, cooked, for all grains. CR.ORG EAT HEALTHY 63
Use our easy expert guide to getting through all
the seasonal party buffets and family feasts without
discomfort, remorse—or extra pounds.
TI P
Use separate
cutting boards for
produce and meat
to avoid cross-
contamination.
PHOTO, PREVIOUS SPREAD: WINNIE AU. THIS SPREAD, FROM LEFT: TRINETTE REED/STOCKSY; JAMES WORRELL
a preservative in many canned and pack-
aged foods,” says Lauri Wright, Ph.D.,
R.D., an assistant professor of nutri-
tion at the University of South Florida.
“So they have much more than if it
was added just for taste.” Look for low-
sodium products; they contain 140 mg or
less per serving. To avoid added sugars,
use canned fruit packed in its own juice
(no sugar added) and consider making
cranberry sauce by boiling fresh or fro-
zen berries with just enough orange juice
Make the Right Grocery Buys poll) are concerned about the use of and sugar to take the acidic edge of.
Serving a delicious, healthy holiday antibiotics for disease prevention or
meal begins at the grocery store, but the growth promotion in animals because Prepare It All Safely
choices can be confusing. The trick is to it contributes to antibiotic resistance. In the frenzy of meal prep, we often
know which food labels are meaningful. Organic practices also call for only neglect the basic rules of kitchen
Look for meat labels that matter. organic feed and no growth hormones. safety. “This is especially true during
Whether your menu calls for turkey, Pick the best produce. Organic? the holidays, when you have several
beef, or pork, consider buying meat that’s Conventional? Local? The right choices people in the kitchen,” says Shelley
organic or raised without antibiotics. will be based on availability and your Feist, executive director at the
Experts (including 90 percent of the doc- personal preferences, concerns for the Partnership for Food Safety Education.
tors surveyed in a Consumer Reports environment, and your budget. Organic Consider these reminders:
H. Gravely, M.S., a food-safety specialist during food prep is an opportunity has shown that when using a 9 ½- to
with the Department of Agriculture’s to introduce contaminants into your 10-inch-diameter plate, people typically
Meat and Poultry Hotline. Keep raw food,” Feist says. “So if you take a serve themselves signiicantly less
meat and poultry separate from other call, wash your hands again after you than they do on an oversized plate. And
food in your shopping cart, grocery set the phone down.” replacing large serving spoons with
bags, and fridge. Get meat up to temp. To kill bacte- regular-sized kitchen spoons results in
Thaw in the fridge. “Food-poisoning ria that may be present, cook beef and a similar reduction. You’re most likely
bacteria grow rapidly at room tem- pork roasts and fresh ham to 145° F. going to take two or three spoonfuls of
perature, and in 2 hours they can reach For turkey, that magic number is 165° F. stuing, regardless of the spoon size.
dangerous levels and develop toxins that See “Talking Turkey,” on page 68, Rethink what goes on the table.
can’t be killed with cooking,” Gravely for more information on preparing and Serving everything family-style is un-
warns. It takes one day of thawing for cooking turkey safely. doubtedly more festive, but research
every 4 to 5 pounds of meat or poultry. Enjoy those leftovers. Be sure your has shown that it also results in people
Keep it in a shallow roasting pan with fridge is set to 37° F (use a refrigerator eating about 20 percent more than
sides high enough to contain any juices thermometer to check). Get leftovers they would if they had to get up for sec-
that might leak out. into the fridge or freezer within 2 hours onds—rather than just reach for them.
Clean carefully. Cross-contamination of cooking. Pack food in small, shallow One solution: Load the table with serv-
goes beyond rookie mistakes such as containers (to cool it more quickly). ing bowls of the healthiest foods in
using the same plate for raw and cooked Never store turkey on the carcass be- your feast (fresh veggies and salads,
meat and forgetting to wash your hands cause it will take too long for all of for example) and place the more indul-
before you start food prep. For example, the meat to chill. gent ones (say, Grandma’s sausage
a Kansas State University study found stuing) at least a few feet away.
that kitchen towels were the most Serve It Up Smartly Focus on the food you love the most.
contaminated with bacteria of all the “No one wants to feel like they’re de- There’s a lot of pressure at the holidays
surfaces tested. That’s because people priving themselves, especially at the to eat everything. But don’t feel you have
often use them to wipe the counter or holidays,” says Lisa R. Young, Ph.D., R.D., to load up on your sister’s special cas-
to dry their hands after rinsing them an adjunct professor of nutrition at serole unless you really want it. Sample a
under running water (as opposed to New York University. But you can feed small amount and be sure to rave about
washing them well with warm water and everyone at your table well without it. If you’re going to indulge, do so with
soap, which would remove that bacteria, putting them (or yourself) into a food the foods you wait all year to enjoy.
serving sizes specified eating one serving of 5 FL. OZ. WINE 125 cal.
by the Department both could add 800 to
TOTAL CALORIES 1,473
of Agriculture or on the 1,000 calories.
First Things First isn’t an option for you, your next best the bottom shelf of the refrigerator,”
Avoid a bird treated with anti- bet is to look for one with a label she says. “As it thaws, some water and
biotics. Whether you buy your turkey that has both a “raised without antibi- juice will leak out of the plastic wrap-
at a grocery store or from a local farm, otics” claim and the USDA Process ping, and you don’t want that to get all
Consumer Reports recommends buy- Veriied seal, which guarantees that over the fridge, spreading bacteria onto
ing one that’s certiied organic, which this claim has been met. surfaces and other foods.”
means an independent certiier has Size it right. To make sure you’ll
veriied that the farm raising the turkey have enough for all your guests, plus Safe Preparation
meets the Department of Agriculture’s leftovers, CR dietitian Amy Keating, No bird baths. “You can’t wash of
standards. Among the many require- R.D., says to plan on about 1 pound of bacteria with water, and rinsing out the
ments in the USDA Organic standards turkey for each person. “That sounds turkey risks splashing its juices all over
is a prohibition on the use of antibiotics like a lot, but that includes the skin, the sink and anything within several
after turkeys are 2 days old. The USDA bones, and other parts we don’t usually feet,” Keating says. Instead, open the
Organic seal also indicates that the eat,” she says. “Plus, everyone likes a plastic wrap and drain any liquid into
birds were fed organic feed, from crops little extra for leftovers.” the sink before discarding the wrapper.
grown without the use of synthetic Leave time to thaw. If you buy a Pat the turkey dry, inside and out, with
pesticides and genetically engineered frozen bird, plan to thaw it in a refrig- paper towels. Wash your hands and
seed, and that the feed does not contain erator set to 37° F for 24 hours for any utensils, using hot water and soap.
animal byproducts or drugs that can each 4 to 5 pounds of meat. “A 16-pound Don’t stuf it. “According to the
be added to the diet of a conventional turkey will take about four days to USDA, the safest way to cook stuing is
turkey to promote growth. Organic thaw,” says CR food tester Ellen Klosz. outside of the turkey,” Klosz says.
turkeys cost a little more, so if organic “Put the wrapped turkey on a tray on
Roasting Right
Watch the temperature. A crispy
golden-brown exterior may be your goal,
3 Creative Ways to Spruce Up Stuffing but it’s the interior temperature that
matters: Too low and you risk food poi-
The stuffing mixes we tested are good (see the facing page), but soning; too high and your bird may turn
a little customization can make them better. Start with one of out dry. CR’s tests have shown that the
the Pepperidge Farm winners as your base, follow the directions pop-up thermometers that come with
on the package, then pick from the three options here. many turkeys are not 100 percent accu-
CO R N , B L AC K B E A N S , M U S H RO O M - P EC A N S W E E T P OTATO - O R A N G E
rate. Use a digital thermometer instead.
Learn correct placement. “Take
A N D C H I LI E S
1 tablespoon extra- 1 sweet potato, peeled, the turkey out of the oven, closing the
1 cup frozen corn virgin olive oil diced, and roasted oven door to keep the heat inside in case
kernels, thawed 1½ cups diced ¼ cup orange juice
you need to roast it longer,” Klosz says.
2 tablespoons chipotle mushrooms 2 teaspoons crystallized
chilies, chopped
“Insert the thermometer into the thick-
½ cup toasted pecans ginger, finely chopped
¾ cup canned black 1 tablespoon finely 1 tablespoon orange
est part of the thigh (not the drumstick),
beans, drained and chopped chives zest pushing it in about 2 inches and making
rinsed 1 large egg sure you don’t hit a bone. Then check
(For this recipe, use ½ cup the thickest part of the breast and the
Combine corn and Using 1 tablespoon of olive broth instead of the
innermost part of the wing, keeping the
chilies with celery and oil (instead of the butter 1½ cups called for in the
onions called for in the called for in the package
thermometer horizontal as you insert
package recipe.) Combine
package recipe. Add recipe), sauté mush- roasted potatoes, sautéed
the probe. Both should be 165° F.”
Let the turkey rest. When the turkey
stuffing mix, broth, and rooms with celery and celery, and onions.
beans. Heat through onions. Add stuffing mix Heat through. Add stuffing has reached 165° F, remove it from the
and serve. and broth. When liquid mix, broth, and orange oven and let it rest, loosely covered,
is absorbed, add pecans, juice. Mix well. Reduce for at least 20 minutes to let the juices
chives, and egg, and toss. heat and add crystallized redistribute into the meat, Keating says.
Place mixture in a but- ginger and orange zest. “That’s when you can make the gravy
tered 8x8-inch dish; bake Heat through and serve. and inish up last-minute dishes.”
30 minutes at 400° F.
Don’t let the bird sit unrefrigerated
for more than 2 hours, however.
72
73
Eating Plans That Work
PHOTOS, PREVIOUS SPREAD FROM LEFT: CHRISTOPHER TESTANI; SARAH ANNE WARD/THE LICENSING PROJECT. PHOTO, RIGHT: SHUTTERSTOCK
fat, and sodium, and ofer little in
vehicles for adding more veggies and whole the way of healthy nutrients. Just
1 teaspoon of Heinz yellow mustard
grains to your diet. Read on to learn how. has 60 mg of sodium, for example.
And a tablespoon of Hellmann’s
mayonnaise has 90 calories, 10 grams
of fat, and 90 mg of sodium.
2,300 mg of sodium you should have Use some guacamole (or just some
Sandwiches in a day. “And even the sandwiches you smashed avocado) as a spread instead
make for yourself can be loaded with to add nutrients, such as folic acid
calories, fat, and sodium if you aren’t and vitamins B6, C, E, and K, as well as
Sandwiches are easy to make—and careful,” Keating says. iber and healthy fats. If the spread is
just as easy to eat. Not surprisingly, But there are simple ways to cut out too bland on its own, try a sprinkle of
they’re a popular lunch choice: Accord- the bad stuf without compromising salt and pepper or a drizzle of balsamic
ing to a recent report published by on taste. Here, tips from CR’s nutrition vinegar. Hummus is another healthy
the market research irm Datassential, team on how to make the most of your sandwich spread (learn more about this
58 percent of adults pack a sandwich bagged lunch. good-for-you bean dip on page 42).
for lunch at least once a week; Rethink the bread. According to the Steer clear of processed meats.
68 percent do so for their children. Datassential report, 25 percent of con- Cold cuts are often loaded with sodium
But not every sandwich is actually sumers are willing to pay a higher price as well as nitrates and nitrites, pre-
good for you. “When you get a takeout for healthier “carriers” such as sand- servatives that have been linked to an
sandwich, you don’t have as much wich bread. White breads and rolls are increased risk of cancer. The occasional
control over what goes into it,” says the classic go-to, but they’re much deli-meat sandwich or BLT is ine, but
Amy Keating, R.D., one of Consumer less nutritious than those made from processed meat shouldn’t be on your
Reports’ nutrition experts. For ex- whole grains, such as whole wheat. Two daily lunch menu. In fact, a recent
ample, a 6-inch Subway Italian B.M.T. slices of Oroweat’s Country White, for World Health Organization report clas-
(with ham, pepperoni, and salami) example, have 40 more calories than siied processed meats as carcinogenic
has 390 calories, 17 grams of fat, and their whole-grain Double Fiber bread to humans and found that a daily dose
1,330 mg of sodium. That’s more than and about 10 fewer grams of iber. of 1.8 ounces of processed meat—the
half the maximum recommended Look for breads with fewer than 150 equivalent of about two slices of deli
Grilled cheese sandwiches are satisfying crunch without dousing with fiber, magnesium, and
an American favorite. They’re so your bread in butter or oil, top potassium, as well as vitamins SWISS CHARD
popular, in fact, that according one slice of bread with cheese, A, C, E, and K. You can sub in G R I LLE D C H E E S E
to a recent report published by then toast it along with the other other greens, such as arugula or
the market research firm side of the sandwich in a toaster spinach, for a similar nutritional 2 teaspoons olive oil
Datassential, 51 percent of con- oven. And pick whole-wheat punch, though spinach will have 1 clove garlic, minced
sumers love them, beating bread over white (see “Rethink a milder flavor. 1 small bunch Swiss
out the sub, chicken sandwich, the Bread,” on the facing page). chard (about 4 oz.),
and Philly cheesesteak. Use a Flavorful Cheese stems removed,
And while grilled cheese Power Up With Produce We know it’s the best part of large ribs cut out,
sandwiches don’t usually win any Veggies are tasty—especially the sandwich, and if you use sliced and washed
nutrition awards, a few updates when tucked into a healthy cheese with a strong, satisfying 2 slices whole-
to the traditional slathered-in- grilled cheese—but so is fruit. taste, you can get by with wheat bread
butter, dripping with cheese And the ones you add to your using less. We used 1 ounce
1 slice (1 oz.) Swiss
recipe can turn a nutritional dud sandwich count toward your (one slice) of low-sodium Swiss
into a healthy winner. cheese (preferably
produce servings for the day. cheese instead of two, saving
Use these tips to make your lower-sodium)
Studies show that the more fruit 105 calories and 8 grams of
own, or try our recipe for a tasty, and vegetables you eat, the fat in our recipe. The flavorful, 2 slices tomato
healthy grilled cheese sandwich. lower your risk of a number of nutty taste of the cheese 1. In large skillet, heat
chronic diseases. complements the Swiss chard, oil over medium-low
Toast Instead of Fry Try tomatoes or apples with allowing you to get by with less. heat. Add garlic and
To make a grilled cheese sizzle, cheddar cheese, beets or pears Swapping a regular slice with Swiss chard and cook
butter is spread on the outside with goat cheese, avocado a low-sodium version knocks until wilted, about
of the bread, but that can or peaches with blue cheese, out 48 mg of sodium. 5 minutes. Remove
increase the calorie and fat pineapple or avocado and from heat and let cool.
count significantly. A tablespoon peppers with Monterey Jack, or 2. Place cheese on one
of butter has 100 calories apricots or sweet potatoes slice of bread. Top with
and 11 grams of fat. To get a with Havarti cheese. Swiss chard and tomato.
Leafy greens are another Place the slice of bread
option. We used Swiss chard in with the cheese and
the recipe at right. It’s packed chard directly on rack
in toaster oven. Place
other slice of bread next
Winning Combo to it in toaster oven.
Layering in tomato Toast until cheese is
or other veggies adds melted and bread
lush flavor and texture, is browned. Top the slice
so you won’t need as of bread with the chard,
much cheese.
cheese, and tomato
with the plain slice.
3. Cut sandwich in half
and serve with a side
of raw vegetables or a
side salad.
Per Serving: One sandwich
contains 400 calories,
19 g fat, 6 g saturated
fat, 18 g protein, 39 g
carbohydrates, 6 g fiber,
6 g sugars, and 520 mg
sodium.
Per Serving: 100 calories, 1.5 g fat, 2. Add 1⁄4 teaspoon each salt
460 mg sodium, 1 g fiber, 2 g sugars, and pepper and the flour. Cook
Super Bowls and 11 g protein.
Note: You can modify this recipe
3 minutes, stirring frequently.
3. Add wine, increase heat
by adding onions instead of shallots,
Kick the can and stir up a pot of these or whole grains or your favorite
to medium-high, stirring and
easy, satisfying soups to serve with your pasta in place of the egg noodles.
scraping to loosen bits on the
Though carrots and celery are bottom, until liquid is mostly
favorite sandwich evaporated, about 5 to
traditional in chicken noodle soup,
you can include any vegetable you 8 minutes.
like in addition to or in place of them. 4. Add broth and herb bundle.
Reduce heat and simmer for
O N I O N - LE E K
20 minutes. Remove herb
SOUP
bundle, add remaining salt and
2 tablespoons butter pepper. Serve or refrigerate.
C H I C K E N N O O D LE of the chicken fat. 5 cups sliced onions (Bring refrigerated soup to a boil
SOUP 2. Remove chicken and reduce (about 2 large) before serving.)
1 chicken breast half, with heat to low. Add shallots and 2 cups sliced leeks Makes about ten 1-cup servings.
skin (about ¾ pound) stir briefly (1 to 2 minutes); do (about 1 bunch) Per Serving: 90 calories, 3.5 g fat,
1⁄4 cup finely chopped shallots not brown. 1⁄2 teaspoon salt 180 mg sodium, 1 g fiber, 2 g sugars,
1⁄2 cup finely diced celery 3. Return chicken to the pan 1⁄2 teaspoon black pepper and 4 g protein.
1 cup sliced carrots and add remaining ingredients, 2 teaspoons flour
4 cups low-sodium except noodles. Bring to a boil. 1 cup white wine, such as LE NTI L A N D
chicken broth 4. Reduce heat and simmer sauvignon blanc S P I N AC H S O U P
uncovered for 30 minutes, or 8 cups low-sodium
21⁄2 cups water 2 tablespoons olive oil
until chicken is tender. Remove chicken broth
1⁄2 teaspoon salt 1 large onion, chopped
chicken and let cool. Discard 2 sprigs each thyme and
1⁄8 teaspoon marjoram bones and skin. 2 cloves garlic, minced
1⁄8 teaspoon thyme parsley plus 2 bay leaves,
5. Dice chicken meat and 2 cups lentils
tied together with string
Pinch of black pepper return to pan. Add cooked 4 cups low-sodium
3 ounces (about 2 cups) cooked noodles. Serve or refrigerate. 1. Melt butter in a large soup vegetable broth
wide egg noodles (Bring refrigerated soup to pot over medium heat. Add 4 cups water
a boil before serving.) onions and leeks. Cook, 1 sprig (2 to 3 inches)
1. Place chicken, skin side down, fresh rosemary
Makes eight 1-cup servings. stirring frequently until they’re
in preheated 4-quart sauce pan. 1 package (7 ounces) baby
soft and turn a dark straw
Brown over medium heat for spinach, roughly chopped
color, about 30 minutes.
about 5 minutes to render some 2 large tomatoes, chopped
1⁄2 teaspoon black pepper
76
meat or four strips of bacon a day— Swapping one slice of regular Swiss 810 mg. If you’re buying canned
raises one’s risk of colorectal cancer with a low-sodium option can save you soup, check the label for low-, lower-,
by 18 percent. 48 mg of the mineral, for example. or reduced-sodium varieties.
Instead of buying your lunch meat at Veg out. Consider skipping the meat Scope out the added sugars. We
the deli, make your own. Use leftovers and cheese altogether on some days. typically think of soups as savory, but
from a roast chicken or pull some Try marinated tofu and veggies on many have added sugars. Check ingre-
from a roast pork. Fatty ish such as a whole-grain roll; black beans, onions, dients lists for cane sugar, evaporated
salmon and canned tuna are high peppers, and salsa in a whole-wheat cane juice, honey, or other forms of
in inlammation-busting omega-3 fatty wrap; or almond butter and sliced sugars. Sugars are usually added
acids (though Consumer Reports’ pears on whole-wheat bread. to “sweeter” soups, such as butternut
experts don’t recommend eating Add a healthy side. Instead of a pile squash, pumpkin, and tomato. Because
canned tuna if you’re pregnant because of potato chips, choosing a side of those vegetables have natural sugars,
of high mercury levels). If you do buy fruit or veggies, such as an apple, sliced it’s diicult to suss out how much comes
deli cold cuts, try to avoid smoked carrots, bell peppers, or cucumbers, from the vegetable and how much is
meats, which are often particularly can add a healthy crunch to your meal added. And the sugars count varies.
high in sodium. without too many extra calories. If Health Valley Organic No Salt Added
Cut back on cheese. A good Gouda you’re in the mood for something Butternut Squash soup contains evapo-
or aged cheddar can take a sandwich warm, try a half sandwich and a bowl rated cane juice and has 3 grams of
from so-so to superb. But even just a of homemade soup. sugars per cup. Campbell’s Homestyle
few slices can put a serious dent in your Butternut Squash Bisque contains sugar
daily calorie, fat, and sodium allot- and apple juice concentrate and has
ment. Two slices of cheddar, for exam- 11 grams.
ple, can add 230 calories, 19 grams of Soups Reconsider the can. Cans may be
fat, and 370 mg of sodium to your sand- lined with BPA, or bisphenol A. It's a
wich. If you can’t forgo it completely, compound that may be found in the
try cutting the amount you use: one To steal a line from Campbell’s, soup epoxy-based materials that line the
slice instead of two, for example. Or go is good food—but homemade soup is the inside of cans. It can leech into the foods,
for low-fat or low-sodium alternatives. best. And there’s no better partner to a and studies have linked BPA exposure
healthy sandwich. Sure, canned soup to reproductive abnormalities and a
is more convenient, but there are a few heightened risk of breast and prostate
health reasons why you might want to cancers, diabetes, and heart disease.
TI P make your own: Some companies promote their cans
Most soup recipes You can control the salt. Soup is as BPA-free, or you can buy soups and
are flexible, so one of the top 10 sources of sodium in broths packaged in cartons.
don’t be afraid the American diet. In just 1 cup, you Though it may not be as fast and easy
can easily get about a third or more of as opening a can, you can make home-
to add additional
the 2,300 mg maximum you should made soup more convenient by cooking
vegetables or have in a day. For example, Camp- up a big batch and freezing it. Try the
swap the herbs bell’s Well Yes Chicken Noodle has healthy homemade soup recipes from
for your favorites. 640 mg, Paciic Organic French Onion CR’s nutrition team (see previous page)
has 740 mg, and Progresso Lentil has to get you started.
78
NO MATTER HOW you get your veggies,
we all need to get more: The Centers for
Disease Control and Prevention esti-
mates that only about 1 in 10 Americans
consumes his or her daily recom-
mended amounts of veggies (3½ and
2½ cups, respectively).
If you’re struggling with the prep and
cooking time for veggies, you’ll be
cheered to learn about the greater num-
ber of inventive new frozen oferings.
You’ll ind veggies that are mashed,
From mashed cauliflower to broccoli tots, the frozen riced, roasted, and spiralized, as well as
mixed with grains and beans. There’s
food aisle is making it faster and tastier than ever to put
also a cost advantage: Data from the De-
more produce on the menu.
partment of Agriculture show typically
higher average prices for fresh produce,
with some items (caulilower, for one)
signiicantly cheaper in frozen form.
Consumer Reports’ food testers sam-
pled a variety of frozen vegetable prod-
ucts, rating them for nutrition, lavor,
and texture. Some missed the mark in
terms of taste, and others lost points for
excess sodium or other concerns. But
overall, our testing team found plenty
to be both healthy and tasty.
PHOTO: TRAVIS RATHBONE. FOOD STYLING: JAMIE KIMM; PROP STYLING: KAITLYN DU ROSS WALKER FOR HONEY ARTISTS
Crazy for Cauliflower Green Giant Riced Veggies Caulilower fat, and sodium, and have more iber
If you’re browsing the supermarket with Lemon & Garlic got a high nutrition than potato tots,” Keating says. Of the
frozen veggie aisle, you may be sur- score in part because it contained three in our tests, the Green Giant
prised by the wealth of caulilower in no added salt, but our tasters also rated Veggie Tots Broccoli got the highest
the cases. What’s up with that? it highly for its fresh lemony lavor. “It Overall Score. But they’re not twins
Caulilower mania is real, with sales goes to show that there are other ways to kids’ beloved potato versions:
of products containing the cruciferous to add lavors besides salt,” says CR According to Keating, the broccoli
vegetable rising 71 percent in the last nutritionist Amy Keating. illing was lavorful, but the texture
year, according to market research irm Birds Eye Veggie Made Mashed Cauli- was mushy, unlike typical tots.
Nielsen. The caulilower craze, says lower Original and Alexia Mashed
Kara Nielsen, culinary trends analyst Caulilower with Sea Salt had their nutri- Powering Up the Protein
at the marketing irm CCD Innovation, tion ratings dinged for rather high (470 Consumers looking to bump up their
took hold when paleo dieters and other and 460 mg, respectively) sodium counts. plant protein intake will also ind
carb-averse eaters discovered that pro- But they were the only products in our frozen blends of vegetables, grains,
cessing it into small, rice-shaped pieces test to earn an Excellent rating for taste. and beans. We found these to be of
could create a substitute for carb-heavy varying quality. Sodium was a problem,
items like potatoes and rice. The new From Spirals to Tots but for Birds Eye Steamfresh Protein
diet star—bagged, riced caulilower— Spiralized veggies—low-calorie, low-carb Blends California Style—which received
became a supermarket ixture, both in substitutions for pasta—are also Very Good nutrition and taste scores—
the produce and the freezer aisles. big news in the frozen food aisle. It’s not its 12 grams of iber and protein per cup
Riced caulilower fared particularly surprising: Spiralizing from scratch compensated for the 450 mg of sodium.
well in our tests. The four products that takes time and specialized kitchen The most disappointing innovation:
were rated Excellent overall each con- equipment. For fans of these, we found The line of roasted vegetables from
tain riced caulilower. Our testers found that the frozen packaged Carrot Spirals Green Giant. Keating says the CR food
it to be a fairly versatile ingredient. It from Trader Joe’s received one of our tasting team had high hopes for the
has enough lavor that you could eat it highest nutrition and sensory scores. concept because roasting brings out
PHOTO: TRAVIS RATHBONE. FOOD STYLING: JAMIE KIMM; PROP STYLING: KAITLYN DU ROSS WALKER FOR HONEY ARTISTS
on its own, but riced caulilower can (Green Giant recently released a spiral- vegetables’ sweetness, and having a
also replace some of the rice in recipes. ized frozen veggie line, but the items frozen option means that you can skip
Mashed caulilower also got high marks. were not available in time for our tests.) the time-consuming process of roasting
Though your healthiest option will Also popping up in the freezer sec- them yourself. But most of these frozen
always be to buy plain veggies and sea- tion are veggie “tots”—similar to kids’ roasted veggies were barely edible,
son them yourself, one of our recom- fried potato tots but with other vegeta- with a smoky, ashy lavor, according
mended products was preseasoned. bles inside. “They are lower in calories, to our tasters.
0
OVERALL
85 SCORE can leach out if you use too
much water. Steaming and
microwaving require little or no
water. If you opt for a pot, use
a cover (as shown) so that the
veggies heat through faster.
HANOVER BLENDED
PROTEINS STEAM-IN-BAG
SICILIAN STYLE 3. MIX & MATCH.
Sure, veggies make for a
0
OVERALL
64 SCORE healthy side dish—and veg-
etable grain and bean blends
(photo lower left) can even
be served as the main meal—
but you can also incorporate
them into soups, casseroles,
rice dishes, and more. Veg-
gies not only provide layers of
complexity but also boost the
health factor of, say, mac ’n’
cheese or other pasta dishes.
81
Ratings What’s Hot in Frozen Veggies You’ll find more choices in your supermarket.
But choose carefully, because flavor and texture can vary widely.
Product Overall Rating Nutrition Information Pricing Flavor & Texture Description
Score
Carbohydrates (g)
Serving size (cup)
Nutrition score
Sensory score
Average price
Sodium (mg)
Protein (g)
Sugars (g)
Fiber (g)
Calories
Fat (g)
CAULIFLOWER
$
0 Green Giant Riced Veggies
Cauliflower
85 5
0 4
0 1 20 0 0 2 4 2 2 20 3.00 12 Larger bits of plain cauliflower, mild
flavor. Slightly firm and chewy.
$
0 Green Giant Riced Veggies
Cauliflower with Lemon &
84 5
0 4
0 1 30 0 0 2 5 2 2 20 3.50 12 Small cauliflower bits, with fresh-tasting
lemon zest and parsley. Slightly chewy,
Garlic
like rice.
Birds Eye Veggie Made
Mashed Cauliflower
76 3
0 5
0 1⁄2 50 3 2 2 6 3 2 470 4.00 12 Tastes like cauliflower, but the texture,
black pepper, and cream make it
Original
mashed-potatolike.
Birds Eye Steamfresh
Veggie Made Riced
73 4
0 4
0 3⁄4 25 0 0 2 3 2 2 210 3.00 10 Small bits of plain cauliflower. Slight
natural sweetness. Chewy, like rice.
Cauliflower Original
Hanover Steam-in-Bag
Riced Cauliflower
70 4
0 4
0 1 40 1.5 0 2 6 2 3 150 2.00 10 Pieces are larger than other riced
products. Slight garlic, black pepper, and
Garlic & Herb
herb flavors. Slightly chewy texture.
Green Giant Mashed
Cauliflower Original with
69 3
0 4
0 1⁄2 80 5 1.5 3 7 2 3 380 5.00 20 Has dairy flavor, a hint of cheese, very
slight garlic, and slight white pepper.
Olive Oil & Sea Salt
Creamy.
Alexia Cauliflower
Risotto with Parmesan
68 3
0 4
0 1⁄2 80 4.5 3 3 6 2 2 410 4.00 12 Cauliflower bits with buttery, cheesy
flavors, and slight garlic and herbs.
Cheese & Sea Salt
Chewy texture, like rice.
Alexia Mashed Cauliflower
with Sea Salt
67 3
0 5
0 1⁄2 70 3.5 2 1 7 2 2 460 4.00 12 Richly flavored with butter and cream.
Strong cauliflower taste. Creamy.
Trader Joe’s Mashed
Cauliflower
56 3
0 3
0 1⁄2 50 2 1 2 7 2 3 270 3.00 16 A bit bland with a slight milk flavor and
slight white pepper. Cauliflower bits
throughout.
Green Giant Veggie
Tots Cauliflower
54 3
0 2
0 1⁄2 110 4.5 0.5 2 15 5 2 370 4.00 16 Mild and slightly bitter. Somewhat crispy
coating with a pronounced oily flavor.
Slightly mushy filling with chewy bits.
MIXED VEGETABLES
$
0 Green Giant Riced
Veggies Cauliflower
85 5
0 4
0 1 20 0 0 2 4 2 2 15 3.50 12 Small bits of cauliflower, asparagus,
and mushrooms; amounts varied in the
Risotto Medley
tested samples. Slightly chewy, like rice.
$
0 Green Giant Riced
Veggies Cauliflower &
84 5
0 4
0 1 50 0 0 2 11 2 3 15 3.50 12 A little more sweet potato than
cauliflower flavor. Slightly chewy, like
Sweet Potato
rice.
!
0 Birds Eye Steamfresh
Protein Blends
74 4
0 4
0 1 240 4.5 0 12 38 12 3 450 3.00 10.8 Mix of peas, edamame, lentils, and
whole grains. Slight garlic and onion
California Style
flavors; moderate heat. Pleasantly
chewy texture.
Birds Eye Steamfresh
Superfood Blends
72 4
0 3
0 1 160 2.3 0.3 6 27 6 4.7 387 3.50 10 Mix of broccoli, carrots, kidney beans,
kale, barley, and brown rice. Lightly
Barley & Kale
seasoned with garlic and tangy flavor
from vinegar. Slightly bitter. Pleasantly
chewy texture.
Birds Eye Steamfresh
Superfood Blends
71 4
0 4
0 1 207 3.3 0.7 6 38 4 10 387 3.50 10 Brown rice and quinoa with spinach,
red peppers, and dried cranberries in
Quinoa & Spinach
a slightly sweet and tangy sauce. Moist
and chewy.
Product Overall Rating Nutrition Information Pricing Flavor & Texture Description
Score
Carbohydrates (g)
Serving size (cup)
Nutrition score
Sensory score
Average price
Sodium (mg)
Protein (g)
Sugars (g)
Fiber (g)
Calories
Fat (g)
MIXED VEGETABLES Continued
HOW WE TEST: CR’s nutrition and (calories per gram), total fat, results of a blind tasting by a the product package, but for a
food-testing team rated frozen saturated fat, fiber, sugars, sodium, trained sensory panel. The Overall few our testers modified some
vegetables for nutrition and taste and other nutrients. Sensory score Score is a combination of the two. recommended portion sizes for
qualities. The Nutrition score (taste and texture) is based on the NOTE: For the most part, the comparison purposes.
is based on energy density serving sizes are what’s listed on
ONE WAY COOKS are bucking the take- to act as “your very own sous-chef”), Make the Most of Mainstay
out trend and eating more healthy foods it’s hard to tell what’s worth the Appliances
is by using appliances that reduce prep investment—and the precious real Blenders rank high on the must-have
and cooking time and do more of the estate on your counter. list, and many consider a toaster oven
work. “Sales of multi-cookers, air fry- To guide you, we’ve put a collection or food processor important enough
ers, and toaster ovens are up,” says Joe of trendy, time-saving specialty kitchen to clear counter space. If you already
Derochowski, an industry analyst at the appliances to the test, along with the have or are considering buying one of
market research irm NPD Group. “This blenders, food processors, and toaster these standard appliances, why not
is due in part to consumers’ desire to eat ovens we evaluate throughout the year. make it earn its spot in the kitchen?
healthier.” Read on to get our experts’ tips on how Here’s how to save time using these
But in a ield crowded with appli- to get the best performance from the standard appliances for more tasks than
ances that manufacturers claim can small appliances you may already have, you might have considered.
save the consumer time and efort (like plus their takes on which new ones
the $100 Instant Pot that “speeds up will save you precious time, provide Toaster Ovens
cooking by 2 to 6 times” or the $1,000 convenience, and make a worthwhile A toaster oven can cook, roast, broil,
All-Clad Prep & Cook that’s supposed addition to your countertop arsenal. bake, and reheat foods. Some even
defrost foods, and the Breville Smart
Oven BOV900BSSUSC has an air-fryer
feature, but at $400, it’s among the
Continued on page 88
The allure of air fryers is to try food that the owner’s at CR and the father of four
that they deliver the crunchy manuals recommend—french young children, says his family
taste of fried food, using little fries, chicken wings, and uses their air fryer almost
or no oil. To see how this new chicken nuggets, for starters. daily: “My wife doesn’t want
appliance performs, CR bought For the sake of comparison, to pull hot pans of chicken
and tested seven models. we also cooked the same nuggets or French fries out
Turns out, they aren’t foods in a deep fryer. “Staffers of the oven with our toddler
really fryers. They’re counter- weren’t told which cooking running around like a maniac,”
top convection ovens that method was used for each food, says Pacella, who also prefers
use a fan to circulate hot air yet everybody could tell which to reheat foods in the air fryer
to cook food, which you place foods were deep-fried,” says rather than a microwave.
Air Fryers in a small removable basket.
Because they’re made to
Larry Ciufo, the CR engineer
who ran our air-fryer tests.
The Power AirFryer XL,
$138, (left), is one of the largest
How to conquer your fit on your counter, most aren’t While none of the air fryers we tested and is the easiest
fear of frying big enough to cook for a crowd. replicated deep-fried results to clean and has easy to use
We wanted to know how exactly, they all turned out settings and controls. For more
air-fried food tastes, so we nicely cooked food, in short models, online members can
gathered staffers in the lab order. Joe Pacella, an engineer visit cr.org/air-fryers.
■ “Cut caulilower into lorets, then (your manual will guide you) when
pulse into a couscouslike texture using blending hot foods, and open the
a food processor,” recommends Megan iller hole to allow steam to escape.
Scott, co-author of the upcoming ■ Add broth and seasoning to the
Color range
Dimensions
Convection
Ease of use
Full batch
One slice
(HxWxD)
cleaning
Toasting
Ease of
Reheat
Baking
oven
time
Rec.
TOASTER OVENS
!
0 Breville BOV650XL Oven 76 $180 4
0 5
0 4
0 4
0 4
0 5
0 5
0 4
0 9x17x15
!
0 Breville Smart Oven Pro BOV845BSS 73 $270 4
0 5
0 3
0 3
0 4
0 5
0 5
0 5
0 0 11x19x16
!
0 Breville Smart Oven BOV800XL 72 $250 4
0 5
0 3
0 4
0 4
0 5
0 5
0 5
0 0 19x11x16
KitchenAid Digital Convection Countertop
!
0 KCO273SS
71 $250 4
0 4
0 4
0 3
0 5
0 5
0 4
0 5
0 0 12x18x14
Breville Smart Oven Air Convection
!
0 BOV900BSSUSC
71 $400 4
0 5
0 4
0 2
0 5
0 5
0 4
0 5
0 0 13x21x18
Black+Decker 8-Slice Digital Extra Wide
TO3290XSD
68 $100 4
0 5
0 4
0 1
0 5
0 5
0 5
0 3
0 0 11x22x15
Pureéing
capacity
Claimed
Grating
Slicing
(cups)
Noise
Rec.
FOOD PROCESSORS
!
0 Breville Sous Chef BFP800XL/A 81 $400 5
0 5
0 5
0 4
0 5
0 4
0 19 16
!
0 Cuisinart Elite Collection 2.0 FP-12BCN 67 $200 4
0 5
0 4
0 3
0 3
0 5
0 16 12
Oster Pro 1200 Plus Food Processor
!
0 Attachment BLSTMB-CBF-000 ⁄
67 $90 4
0 4
0 4
0 4
0 5
0 3
0 6 5
!
0 Cuisinart Custom 14 DFP-14BCNY 66 $180 5
0 4
0 4
0 3
0 4
0 5
0 15 14
Convenience
(smoothies)
Weight (lb.)
Height (in.)
Durability
Icy drinks
Ice crush
capacity
Claimed
(cups)
Purée
Noise
Rec.
FULL-SIZE BLENDERS
!
0 Vitamix Professional Series 750 85 $650 5
0 4
0 5
0 5
0 3
0 5
0 13 18 8
!
0 Blendtec Designer 725 84 $650 5
0 4
0 5
0 4
0 3
0 5
0 11 16 5
Soup purée
Rec.
IMMERSION BLENDERS
!
0 Breville Control Grip BSB510XL 92 $100 5
0 5
0
Cuisinart Smart Stick CSB-75 76 $35 4
0 5
0
Electrolux Masterpiece ELHB10B9PS 69 $230 4
0 3
0
Bodum Bistro Blenderstick 64 $60 3
0 4
0
Online members can go to CR.org for complete up-to-date ratings.
HOW WE TEST: To calculate the toasting tests to determine which smoothies, and how well they purée we evaluate how well they chop
Overall Score for toaster ovens, we excel at making light, medium, and soup and crush ice. We factor in almonds and onions, slice celery and
reheat lasagna, bake muffins and dark toast. The Overall Score for full- convenience and noise levels on onions, shred carrots and cheddar
cookies, evaluate them for ease sized blenders takes into account maximum speed. We also test for cheese, purée peas and carrots, and
of use and ease of cleaning, and how well they make icy drinks and durability, crushing ice 45 times over more. Prices are approximate retail.
put them through three separate two days. To test food processors,
92
What’s
Inside
94
The Truth About Protein
How much protein do
you really need to be
healthy? The answer just
might surprise you.
100
The Skinny on Fiber
Good news! Bran flakes
aren’t your only option. Many
(BACKGROUND); CHRISTOPHER TESTANI (SALAD BOWL)
104
Breakfast on the Run
Our nutrition pros tasted and
rated morning meals from
fast-food chains. Here’s their
pick of the best (and worst)
grab-and-go grub.
LASTNAME
110
RATHBONE
TRAVISFIRST
95
Food Sleuth
Slug
96
BEFORE YOU START eating extra
steak or mixing protein powder into
your smoothies, it’s important to
The Problem With F R U IT Y F I B E R
Certain people, such as very strict Dieters also sometimes increase your doctor may advise you to up your
vegans and those who lack access their protein intake in order to achieve protein intake. The nutrient could
to healthy food in general, may have a a feeling of fullness without adding help with regrowth and cell generation,
much harder time hitting even those the empty calories of, say, rei ned and might speed the healing process.
modest goals. carbohydrates. If you’re trying to lose
weight, research suggests that aim- What Are the Best
Who Needs Extra Protein? ing for 0.7 gram of daily protein for Protein Sources?
If you’re trying to build lean muscle every pound you weigh might help you Ideally, shoot for a diet that includes
mass or you’re a serious athlete, reach your goals more easily. a variety of protein sources, such as
your daily protein needs can be up to After age 60, getting at least lean meat, seafood, eggs, yogurt, tofu,
double that of the average person’s. 0.6 gram per pound of body weight quinoa, nuts, and beans. These types
Paddon-Jones cautions that this doesn’t daily can help prevent age-related of whole foods aren’t just good sources
really apply to someone who hits the muscle degeneration, or sarcopenia, of protein; they’re also rich sources of
People who are trying to eat combinations to create the UCLA. “Now we know that
more plant protein—as nearly various types of proteins you can meet your needs
30 percent of Americans it needs. They’re required for by eating a variety of plants
are, according to the market digestion, muscle and hair throughout the day.” And
research firm Mintel—often growth, the production of vari- if you’re eating any animal
wonder how to put the right ous enzymes and antibodies, protein, you’re getting all the
foods together in the right and more. essential amino acids.
combinations to make sure Animal protein—beef, pork, Getting more of your pro-
they’re getting the “complete” poultry, fish, dairy products, tein from plants actually has
protein they need. But you re- and eggs—contains all nine health benefits. (Beans, grains,
ally don’t need to worry about essential amino acids. Some lentils, nuts, and tofu are all
that. Though plant proteins plant proteins, such as those good sources of plant protein.)
technically aren’t “complete,” found in buckwheat, quinoa,
Are Plant as long as you’re eating a and soy, are complete proteins
In a Harvard Medical School
study, researchers found that
Proteins variety of plant protein sources,
your body does the work
as well. But the majority of
plants contain just some of the
substituting 3 percent of calo-
ries from animal protein with
Complete of “completing” the proteins
for you.
essential amino acids.
“We used to think you had
plant protein was linked to
a 12 percent reduced risk of
Proteins? Complete proteins are to combine certain incomplete dying from heart disease and
protein foods that contain proteins, like the ones in rice a 10 percent reduced risk of
What you should all of the essential amino and beans, in the same meal dying from any cause during
know if you’re a vegan acids—those your body can’t to get all the essential amino the 32-year study period. And
produce itself. Amino acids acids,” says Dana Hunnes, sources of plant protein also
or vegetarian, or just are often called the building R.D., Ph.D., an adjunct assis- supply fiber, antioxidants, and
cutting back on meat blocks of protein because your tant professor at the Fielding other nutrients that we need
body puts them into different School of Public Health at more of in our diet.
vitamins, minerals, and a host of Can You Overdo It? the recommended amount of protein
other beneicial nutrients. (For more Research has shown that the body naturally in your diet.
details on plant-based protein, see has a limited capacity to process large Unless you’re genetically predis-
“Are Plant Proteins Complete amounts of protein all at once. One posed to kidney issues such as ad-
Proteins,” above.) study in the Journal of the Academy vanced type 2 diabetes and kidney
Federal dietary guidelines show of Nutrition and Dietetics found disease, there are few established
Plant-based
sources of protein,
such as beans,
quinoa, and tofu,
provide essential
nutrients in
your diet.
99
You’ve probably heard that foods high in fiber are beneficial,
but do you know why? Here are the basics on this essential,
often overlooked element of a healthy diet.
Steam up a
medium artichoke
and you’ll get
7 grams of fiber,
plus magnesium,
folate, vitamin C,
and vitamin K.
How It Keeps You Young and the pancreas has more time to about 25 grams of iber per day had
The study mentioned earlier—from react and produce insulin.” a 61 percent lower risk compared with
the Journal of Gerontology—followed Controlling weight. Fiber adds bulk, those who consumed about 14 grams.
more than 1,600 healthy adults for so you feel full faster and stay full Boosting good bacteria in the gut.
10 years. Those who had “aged success- longer. And many high-iber foods are “Fiber doesn’t digest, it ferments,”
fully” after a decade (meaning they low in calories. Malone says. “By the time it reaches
were free of cancer, heart disease, and Lowering colorectal cancer risk. the colon, the fermented material
diabetes, and had good overall cogni- A recent report by the World Cancer supplies food to help those good bac-
tive, physical, and cardiovascular func- Research Fund International/American teria multiply and thrive.” A healthy
PHOTO, PREVIOUS SPREAD: BRUCE JAMES/STOCKFOOD. PHOTOS, THIS SPREAD, FROM LEFT: GETTY IMAGES (10); JAMES WOJCIK/TRUNK ARCHIVE
tion) consumed an average of 29 grams Institute for Cancer Research found supply of good bacteria can have
of iber per day. How is it that this that eating 90 grams of iber-rich whole far-reaching health efects, such as
simple substance can have such a pow- grains daily could lower colorectal strengthening the immune system and
erful efect on health and longevity? cancer risk by 17 percent. helping to control inlammation.
It turns out there are many ways that Reducing inflammation. Chronic
iber works its magic. inlammation has been linked to many Natural … or Not
Cutting cholesterol. Soluble iber diseases, such as arthritis, certain Beta glucan, cellulose, chicory root,
binds to bile acids, substances produced cancers, and even Alzheimer’s. “Many inulin, pectin, psyllium, and xanthan
by the liver that aid in digestion and studies have shown that increased gum are types of iber that are added
fat absorption, and it helps your body insoluble iber intake leads to reduced to some packaged foods. The Food
excrete them. “The body then needs inlammation,” says Qi Sun, M.D., and Drug Administration is reviewing
to produce more bile acids, and it pulls Sc.D., an assistant professor in the some of those ingredients to determine
cholesterol from the blood to do it,” says department of nutrition at the Harvard whether to allow manufacturers
JoAnn E. Manson, M.D., chief of the divi- T.H. Chan School of Public Health. to continue to count them as part of
sion of preventive medicine at Brigham This may be because other beneicial a product’s total iber content.
and Women’s Hospital. A 2016 Cochrane components of whole grains, such as The question is whether there’s
Review of 23 studies found that increas- polyphenols and magnesium, also have enough evidence to prove they have the
ing iber led to a 7.7 mg/dL reduction anti-inlammatory properties. same physiological beneits as natural
in total cholesterol and a 5.4 mg/dL drop Protecting joints. If iber can reduce iber, says Joanne Slavin, Ph.D., a pro-
in LDL (“bad”) cholesterol. inlammation, it stands to reason that fessor of food science at the University
Protecting against diabetes. A study it may help reduce the risk of arthritis. of Minnesota. “The advantage of add-
published in 2009 in Diabetes Care found And a recent study, published in the ing iber into foods and beverages
that people who got less than 20 grams Annals of the Rheumatic Diseases, ofers is to increase iber without increasing
of iber per day had about a 50 percent some proof. Researchers evaluated calories,” she says. But critics worry
greater risk of developing type 2 diabetes two groups of people and found that in that this practice may make something
than those who got 31 grams or more one group, those whose daily iber that’s essentially junk food appear to
per day. “Eating a food that’s high in iber intake averaged 20 grams had a 30 per- be healthy because the label touts its
slows the absorption of carbohydrates cent lower risk of knee osteoarthritis iber content. “Foods that are naturally
into your bloodstream,” Manson says, than people who ate about 8 grams. In high in iber are some of the healthiest
“so blood sugar levels rise more slowly the other group, those who averaged foods,” Manson says. “You’re not going
Beyond
Bran
Flakes
Adding fiber to
your diet can be
AVOCADOS GREEN PEAS LENTILS ALMONDS
delicious. Try these 1 medium (about 4 oz.) 1 cup ½ cup, cooked ½ cup
high-fiber foods. Fiber 9 grams Fiber 9 grams Fiber 8 grams Fiber 6 grams
Eat a cup of
raspberries and
you’ll get 8 grams
of fiber, plus
disease-fighting
antioxidants.
0
75
OVERALL
SCORE
0 Au Bon Pain
! 0 Jamba Juice
! !
0 Au Bon
Greek Vanilla Yogurt Fruit and Greek Pain Egg
& Wild Blueberry Yogurt Energy Whites &
Parfait $4.50 Bowl $7.40 Cheddar on
a Skinny
0
66
OVERALL
0
71
OVERALL
Wheat Bagel
$4.95
0
SCORE SCORE
73
OVERALL
SCORE
!
0 Starbucks
Hearty
Blueberry
Oatmeal with
Fruit, Nuts,
Seeds & Agave
Syrup $3.75
0
73
OVERALL
SCORE
!
0 Panera
Bread
0 Jamba
! Steel Cut
Juice Spinach Oatmeal with
’n Cheese Strawberries
Breakfast & Pecans
Wrap $3.60 $4.60
0
67
OVERALL
0
75
OVERALL
SCORE SCORE
Breakfast Bombs
These babies may blow your nutrition budget for the entire day in one sitting.
M C D O N A LD ’ S DUNKIN’ DONUTS AU B O N PA I N PA N E R A B R E A D JA M BA J U I C E S TA R B U C K S
PHOTOS, PREVIOUS SPREAD AND LEFT: SAM KAPLAN
The Big Breakfast At 710 calories Two eggs, sausage, A spinach and A large banana The chicken,
with Hotcakes and 1,120 mg and cheddar on artichoke soufflé berry classic sausage, and
weighs in at of sodium— an Asiago bagel may sound smoothie has bacon biscuit
1,350 calories, 49 percent of the has 660 calories, healthy, but it 510 calories, has 450 calories,
65 grams of fat, max amount you 1,140 mg of sodium, has 520 calories, 110 mg of sodium, 22 grams of fat,
and 2,100 mg of should have in a and 16 grams of 33 grams of fat and a whopping and 1,160 mg of
sodium—close day—steer clear of saturated fat— (19 saturated), 106 grams of sodium—nearly
to the daily the sausage, egg, 80 percent of and 890 mg of natural and added half the daily
recommended and cheese on a the per-day max sodium. sugars. recommended
maximum. (high-fat) croissant. most people maximum.
should get.
Menu Item Overall Rating Nutrition Information Price Flavor & Texture Description
Score
Carbohydrates (g)
Nutrition score
Sensory score
Sodium (mg)
Protein (g)
Sugars (g)
Fiber (g)
Calories
Fat (g)
AU BON PAIN
!
0 Egg Whites & Cheddar
on Skinny Wheat Bagel
73 4
0 4
0 5.7 210 7 4.5 19 22 6 1 490 4.95 Fluffy egg white. Lightly toasted, thin
bagel. Balanced flavor and texture.
!
0 Classic Oatmeal (With Raisins,
Almonds, and Brown Sugar) ⁄
72 4
0 4
0 9.5 338 9 1 10 59 6 22 12 3.40 Soft, small-grain oatmeal with a variety
of topping options.
!
0 2 Eggs, Cheddar & Ham
on Skinny Wheat Bagel
66 4
0 4
0 6.3 300 14 5 26 24 7 3 790 4.75 Slightly rubbery eggs. Slightly sweet,
smoky ham. Thin, toasted bagel.
Greek Vanilla Yogurt
& Wild Blueberry Parfait
66 3
0 5
0 10.2 340 6 1 24 51 5 34 160 4.50 Creamy nonfat yogurt; real vanilla
flavor. Sweet granola. Scant fruit.
2 Eggs on a Bagel (Skinny Wheat) 64 4
0 3
0 4.8 240 11 4 17 21 6 1 370 3.55 Slightly rubbery eggs. Slightly dry.
2 Eggs on a Bagel With Cheese 62 3
0 4
0 6.8 430 16 7 22 50 2 5 650 4.10 Slightly rubbery eggs. Bready bagel.
Smoked Salmon Wasabi
on Skinny Wheat Bagel
60 3
0 4
0 6.3 370 11 5 17 54 2 8 900 4.85 Slightly smoky salmon. Sauce adds
heat and a sweet note. Very thin bagel.
The Good Egg Sandwich 59 3
0 5
0 9.6 540 28 9 24 47 4 2 670 4.70 Fresh and tasty. Crunchy, fresh baguette
with spinach and avocado.
2 Eggs on a Bagel 56 3
0 3
0 6.3 380 11 4 19 50 2 5 560 3.55 Firm eggs. Slightly sweet bagel.
Muesli 51 3
0 3
0 8.0 370 6 0.5 10 74 7 39 40 2.85 Chewy cold oats with nuts and fruit.
Overnight Oats 49 4
0 2
0 8.0 410 13 3 15 61 8 20 40 2.70 Chewy cold oats. Add-ins just okay.
DUNKIN’ DONUTS
JAMBA JUICE
!
0 Oatmeal (With Strawberries
and Brown Sugar Crumble) ⁄ €
74 4
0 4
0 9.3 250 3 0.5 9 49 5.5 15 28 3.75 Small, chewy oats. Fresh strawberries.
Tasty.
!
0 Fruit and Greek Yogurt
Energy Bowl
71 4
0 5
0 15.8 390 4 0.5 31 62 5 42 105 7.40 Creamy nonfat yogurt. Slightly sweet,
crunchy granola. Fresh fruit.
!
0 Spinach ’n Cheese
Breakfast Wrap
67 4
0 4
0 5.3 240 8 6 15 30 3 1 530 3.60 Fresh-tasting spinach and onion. Flavor-
ful whole-grain wrap. Mild flavor overall.
Acai Primo Energy Bowl € 62 3
0 5
0 18.5 490 10 3 8 99 11 67 40 7.40 Thick smoothie. Fresh fruit. Crunchy
granola. Generous portion.
Chunky Strawberry
Energy Bowl ⁄ €
60 3
0 5
0 19.9 590 17 2.5 19 96 12 58 150 7.40 Thick smoothie; big peanut butter
flavor. Fresh fruit. Generous portion.
Kale-ribbean Breeze
Whole Food Nutrition Smoothie
57 3
0 4
0 16 ‹ 320 3 0 10 66 6 48 75 6.25 Thick nonfat yogurt smoothie. Big kale
flavor; tangy. Slightly chalky.
Bacon, Roasted Tomato
& Spinach Breakfast Sandwich
50 4
0 2
0 4.6 250 9 3 12 30 4 2 600 4.00 Smoky bacon. Spongy egg white.
Cheese-and-spinach spread overpowers.
Protein Berry Workout Smoothie
With Whey
48 3
0 3
0 16 ‹ 290 1 0 16 56 3 48 170 6.15 Tastes mostly of whey powder; could
use more berry flavor. Slightly chalky.
Turkey Sausage, Roasted Red Pep- 45
per & Gouda Breakfast Sandwich
3
0 3
0 5.3 320 16 7 17 29 1 1 550 3.85 Spongy egg white. Spicy sausage patty
and red pepper spread overpower.
Turkey Sausage ’n Cheese
Breakfast Wrap
45 3
0 3
0 4.6 320 16 7 17 29 1 1 550 3.60 Mild egg white, slightly greasy sausage
bits. Tortilla raw or doughy in spots.
Menu Item Overall Rating Nutrition Information Price Flavor & Texture Description
Score
Carbohydrates (g)
Serving size (oz.)
Nutrition score
Sensory score
Average price
Sodium (mg)
Protein (g)
Sugars (g)
Fiber (g)
Calories
Fat (g)
MCDONALD’S
Sausage Burrito 44 3
0 3
0 3.9 300 16 6 13 26 1 2 780 1.00 Egg, chiles, slightly greasy sausage bits.
PANERA BREAD
!
0 Steel Cut Oatmeal with
Strawberries & Pecans ⁄
75 4
0 5
0 11.3 340 14 2 6 51 9 16 180 4.60 Chewy unsweetened oats. Fresh straw-
berries. Flavorful nuts.
!
0 Avocado, Egg White & Spinach
on Sprouted Grain Bagel Flat
75 4
0 5
0 7.6 410 14 6 21 52 7 4 590 5.00 Cheddar, avocado, baby spinach,
and tomato. Fresh-tasting; flavorful.
!
0 Steel Cut Oatmeal with
Almonds, Quinoa & Honey
74 4
0 4
0 10.9 300 7 1 8 51 8 7 220 4.60 Chewy unsweetened oats; slight nutty
flavor. Toasted almond slices.
!
0 Steel Cut Oatmeal with
Apple Chips & Pecans ⁄ ›
73 4
0 5
0 10.2 370 15 2 6 53 9 18 170 4.60 Chewy unsweetened oats. Flavorful
nuts. Crispy apple chips.
!
0 Egg & Cheese
on Sprouted Grain Bagel Flat
64 4
0 4
0 5.9 410 16 7 20 48 5 4 640 4.00 Scrambled egg. Dense, slightly chewy
bagel flat. Sharp, melted cheddar.
Greek Yogurt with Mixed Berries 62 3
0 5
0 8.6 300 10 5 15 39 3 30 55 4.05 Creamy, thick whole-milk yogurt.
Toasted granola. Fresh berries.
Ham, Egg & Cheese
on Whole Grain Bread
59 3
0 4
0 6.0 350 16 7 23 30 4 3 910 5.00 Fresh over-easy egg. Thin, smoky,
slightly sweet ham slices.
STARBUCKS
!
0 Hearty Blueberry Oatmeal With
Fruit, Nuts, Seeds & Agave Syrup ⁄
73 4
0 4
0 8.5 271 5.5 1.5 7 46 6 13 125 3.75 Chewy unsweetened oats. Crunchy
mixed nuts and dried fruit. Fresh berries.
!
0 Reduced-Fat Turkey Bacon
& Cage Free Egg White
70 4
0 4
0 4.2 210 5 2 18 26 3 2 560 3.75 Flavorful egg white, thin slices of smoky
turkey bacon, and mild cheddar.
Breakfast Sandwich
!
0 Eggs & Cheese Protein Box 67 4
0 4
0 8.8 460 24 7 23 40 5 11 530 5.75 Egg, cheese, fruit, and nut-butter
combo. Pita tastes slightly doughy.
!
0 Certified Gluten-Free
Breakfast Sandwich
65 4
0 4
0 4.3 280 13 4 18 18 6 2 740 4.75 Mild egg. Flavorful Canadian bacon.
Salty, sweet, and slightly smoky overall.
Spinach, Feta & Cage Free
Egg White Breakfast Wrap
65 4
0 3
0 5.6 290 10 3.5 19 33 6 4 830 3.75 Soft egg white. Herbed, whole-grain
flatbread. Slightly sour flavor overall.
Classic Oatmeal With Dried Fruit, 63
Nut Medley & Brown Sugar ⁄
3
0 4
0 8.5 410 12.5 1.5 8 66 7 35 130 3.25 Chewy unsweetened oats. Crunchy
toasted nuts with plump dried fruit.
Sous Vide Egg Bites: Egg White
& Red Pepper
59 3
0 4
0 4.6 170 7 5 13 13 1 2 500 4.45 Soufflé-like egg whites with strong red
bell pepper flavor. Mildly spicy heat.
Berry Trio Yogurt 53 3
0 3
0 5.8 230 2.5 0 14 39 3 25 125 3.75 Tart vanilla-bean nonfat yogurt.
Scant berries in very sweet juice.
Strawberry Smoothie 48 3
0 3
0 16 ‹ 300 2 1 16 60 7 41 130 4.25 Thick and smooth; a little icy. Banana
flavor. Could use more strawberry.
HOW WE TEST: Nutrition information from six fast-food chains. Single manufacturer. An item had to score tasted by professionally trained
for breakfast items was reviewed to items, not meals, were evaluated. at least a Good for nutrition to tasters at different locations
identify healthier breakfast options Nutrition information was from the be included in the test. Items were for each chain.
⁄Vegan (no meat, dairy, egg, or honey). €Contains soy milk. ‹Fluid ounces; all other serving sizes are by weight in ounces. ›Seasonal item. CR.ORG EAT HEALTHY 109
Juice, diet soda, green tea, and wine have all had their turns as health-food
darlings. But these drinks might not be as good for you as you’ve heard, and some
may even be harmful. Here’s what to know before you wet your whistle.
Fruit Juice
“healthy” drinks like diet soda, juice, wine, A key reason: Fruit juice contains
little iber, if any. “Most Americans sub-
and green tea may surprise you. stantially underconsume iber,” White
If the choice is
between juice
and soda, 100%
juice wins. But
for fewer calories
and more fiber,
pick whole fruit
over juice.
111
Food Sleuth
TI P
Research has
linked diet sodas
to a higher risk
of disease, so it’s
best to drink them
rarely, if at all.
Diet Soda
Just Say No to Soda: If you drink a 20-ounce sugary cola 365 days a year, you’ll
consume 119 cups of sugar and 87,600 calories. Replace
Make These Smart Swaps that soda with one of these better-for-you options.
Water
Any amount
119 14 Water is the best option because it does wonders for
the daily workings of your whole body while contributing
cups pounds
0 calories to your daily intake.
Milk
2 percent
97 6.5 Ounce for ounce, reduced-fat 2 percent milk has more
calories than soda, in part because it has protein, fat,
8 oz.
cups pounds
and naturally occurring sugar. But going with an 8-ounce
carton spares you about half the calories while providing
calcium, protein, potassium, and vitamin D.
Dunkin’ Donuts 84 9 Yes, you’re eliminating some sugar, but you’re replacing
one sugary, caffeinated beverage for another. If you love
Iced Coffee cups pounds
Whole milk, sugar coffee, add the sugar yourself, sparingly.
16 oz.
Honest 80 9.5 This brand of iced tea contains less added sugar
than some other popular brands but still packs about
Organic cups pounds
Lemon Tea 5 teaspoons of sugars per bottle. A better bet: Brew
16.9 oz. your own and add less sugar.
Gatorade
Original Thirst
57 6 This switch is better than soda, but because it’s mostly
added sugars and water, the calories are still empty
Quencher Orange
cups pounds
ones. Plus, unless you’re exercising vigorously, you really
20 oz.
don’t need the extra sodium.
Tropicana 47 3 Like milk, pure fruit juice offers vitamins and minerals—
but also contains more natural sugars, upping its calorie
Orange Juice cups pounds
14 oz. count. Instead, drink water and eat a whole piece of
fruit for the filling and healthy fiber.
Source: These results are based on the average-sized American adult (male and female); calculations are from the
National Institutes of Health Body Weight Planner, using typical serving sizes for each beverage. CR.ORG EAT HEALTHY 113
Food Sleuth
114
for your health is that they aren’t sure Committee and a professor of nutrition
TI P how they increase disease risk. Sacco be- at the University of Vermont, says that
lieves the ingredients in the drinks, such limiting sugars is important for health,
Drinking a cup as artiicial sweeteners, may damage and “until we know more, people
or two of green blood vessels—possibly explaining their should use artiicially sweetened drinks
tea daily provides link to diseases such as diabetes and cautiously.”
disease-fighting stroke. Some evidence has also suggested
antioxidants that the artiicial sweeteners in diet so-
and may boost das can cause inlammation, a condition
metabolism. often associated with heart disease. Green Tea
It’s also possible that the artiicial
sweeteners commonly used in diet
sodas may “trick” the brain into Tea, including green tea—made by steep-
craving rich, high-calorie foods, leading ing tea leaves or blending green tea
320,000 people published in the jour- to weight gain. And they might cause powder in hot water—is the second most
nal PLoS One in 2014 found that those changes in hormone levels or gut popular beverage worldwide, surpassed
who drank four or more cans of diet bacteria, both of which play a role in only by water. In recent years, green tea
soda each day were about 30 percent weight and insulin management. For has gained tremendous popularity as an
more likely to be diagnosed with de- example, a study published in the jour- all-around health elixir, touted to burn
pression than those who didn’t. nal Nature in 2014 found that artiicial fat and prevent an array of illnesses,
The studies linking diet sodas and sweeteners altered the gut bacteria including cancer and heart disease.
cardiovascular risk are intriguing, says in people and mice, increasing their risk But is there scientiic substance be-
Sacco, but they still need to be repeated of glucose intolerance, a condition often hind the claims that green tea is good
in more rigorous settings. And not every preceding diabetes. But “we’re not sure for your waistline or your health?
study has shown that diet sodas nega- of the mechanism at all,” says Sacco, It’s true that green tea can raise
tively afect health. For example, in 2012 and all of these ideas warrant larger, your metabolic rate so you burn more
researchers from the Harvard School more rigorous studies. calories, says David Nieman, DrPH.,
of Public Health analyzed the drinking In general, your best bet is to avoid director of the human performance
habits of almost 43,000 men and found regular altogether. Not all experts laboratory at Appalachian State Univer-
that those who drank sugary drinks had say you should cut out diet sodas sity in Boone, N.C. He says this efect
a higher risk of coronary heart disease, completely, however. In response to is probably due to a combination of its
but those who drank diet sodas did not. the Stroke study, Rachel K. Johnson, cafeine and catechins—antioxidants
Another reason scientists hesitate Ph.D., M.P.H., R.D., past chair of the that are plentiful in green tea and pres-
to say deinitively that diet sodas are bad American Heart Association’s Nutrition ent in smaller amounts in some fruits,
A S K TH E E XPE RT S
damage that can lead to participants who took green Consumer Reports believes to remove potentially harmful
cancer and other ills. However, tea extract supplements twice that green tea extract is dietary supplements from the
an excess of catechins so potentially harmful that marketplace.
appears to harm the liver. we include it on our list of
dark chocolate, and red wine. causing cardiovascular disease. at whether people’s reported drinking
But the efect is likely to lead to little “These indings are intriguing, but behaviors are “associated” with positive
change on the scale, if any. “People think green tea is no miracle cure,” Lipman or negative health outcomes.
if you drink a few cups of green tea, says. To reduce your risk of diseases A growing stack of research also
you’ll see the fat melt away,” Nieman says. such as cancer and heart disease suggests that regular, moderate alcohol
“That’s just not going to happen.” (as well as keep your weight in check), consumption may have its hazards.
Still, when it comes to losing weight, he says you need to eat a healthy diet A 30-year study published in June 2017
working a few cups of brewed green tea that includes plenty of fruit, vege- in the British Medical Journal found
into your diet isn’t a bad idea. “Green tables, and whole grains. You should that men who consumed eight to
tea may give you a mild boost, and if also exercise and avoid smoking. 12 drinks per week had three times the
you don’t add sugar, it has no calories,” odds of having an atrophied hippocam-
notes Marvin M. Lipman, M.D. “So pus, which is a possible sign of early
drinking it in place of sugary drinks Alzheimer’s. That’s according to the
can help you cut calories.” Wine study’s author, Anya Topiwala, Ph.D.,
Just don’t guzzle gallons of it. Studies a clinical lecturer in the department of
show that drinking three to ive cups per psychiatry at the University of Oxford
day (up to about 40 ounces) is generally We’ve long heard that a little wine in the U.K. And other research has
considered safe. may help prevent heart disease and ofer found that moderate drinking may
Catechins are also credited for green other health beneits. But some be linked to an elevated risk of breast
tea’s cancer-ighting potential. These researchers are now questioning whether cancer and—especially in smokers—
antioxidants have the ability to block the the perks of moderate drinking—one esophageal, mouth, and throat cancers.
action of unstable molecules called free drink per day for women, two for men— A daily glass of wine, however, is
radicals, which can cause changes in outweigh potential downsides. generally ine, says George F. Koob,
healthy cells that sometimes lead to can- We know that for older adults, too Ph.D., director of the National Institute
cer. But there’s no solid proof yet much alcohol can exacerbate high blood on Alcohol Abuse and Alcoholism,
that the catechins in green tea help to pressure, increase the risk of falls and even if you’re in your 80s or 90s.
prevent cancer in humans. fractures, and lead to strokes, memory “We don’t want to panic people,”
There’s some data to suggest that loss, and mood disorders. And in this Topiwala adds. But if you don’t drink,
green tea can reduce the risk of cardio- group, problems with alcohol, such as she says, there’s no reason to start for
vascular disease—a narrowing of the the uncontrollable urge to drink, shot your health’s sake.
arteries that can lead to a heart attack, up 107 percent between 2001 and 2013, And if you ind yourself exceeding
chest pains, or a stroke. according to a study published in Au- the U.S. Dietary Guidelines, Koob says,
It doesn’t take much to achieve gust 2017 in JAMA Psychiatry. consider cutting back. These strategies
signiicant beneits. For example, in Even small amounts of alcohol can can help:
a study of more than 40,500 adults, interact with medication and contrib- Size up your pour. It can be near
researchers in Japan found that those ute to cancer risk and potentially cogni- impossible to eyeball a standard drink
who had ive or more cups of green tive decline. Here’s the latest research (5 ounces of wine, 12 ounces of beer,
tea per day were 26 percent less likely and tips on how to ensure you’re not and 1½ ounces of distilled spirits).
to die of cardiovascular disease over going overboard: Some wine glasses can hold up to
an 11-year period than those who drank More than 100 studies have found that 22 ounces, more than the amount in
just one cup per day. Similarly, a study a drink or two per day is linked to a 25 to four drinks. So use a measuring cup
of 76,979 people published in the 40 percent reduced risk of a heart attack, or a shot glass to get it right.
Journal of Epidemiology and Commu- a stroke, and death from cardiac-related Keep tabs. Tracking how many drinks
nity Health in 2011 found that women problems, according to the Harvard T.H. you have per day or week—perhaps
who drank one to six cups of green tea Chan School of Public Health. Another with tick marks on a cocktail napkin—
per day had a reduced risk of dying study published in August 2017, one that can help you stay within your limit.
of cardiovascular disease (over an aver- followed more than 333,000 people for Alternate with water. Sipping a glass
age of 13 years) compared with those 12 years, found that light to moderate of water or club soda after each alco-
PHOTO: GETTY IMAGES
didn’t drink any. drinkers were 21 to 34 percent less likely holic drink will help you slow down.
How might green tea protect the heart? to die from cardiovascular disease. Talk to your doctor. If you’re
Experts say it might reduce high choles- But no studies have yet proved directly concerned about your drinking,
terol levels and high blood pressure, that alcohol boosts human health. don’t be afraid to bring up the issue
both of which are important factors in Most research in this area has looked at your next checkup.
F I G HT A F E V E R
Dehydration can
trigger headaches—
and drinking up can
sometimes help
cure one.
H E A LTH Y F LU S H
B O OS T YO U R Ample water
MOOD helps ensure that
your digestive tract
Experts aren’t exactly has enough fluid
sure why, but research to effectively
suggests that people eliminate waste.
who are well-hydrated UP
tend to be in better YO U R G A M E
moods. Hydrated runners tend
to be faster than
dehydrated ones and feel
better afterward, too,
possibly because they
eliminate lactic acid
more quickly.
KEEP
YO U R CO O L CURB
Staying hydrated helps A P P E TIT E
you sweat more, which is Drinking water before
essential for cooling down a meal can make
your body on hot days or you feel full without
after exercise, and can any calories and
help you avoid help prevent
heatstroke, too. overeating.
117
Eat Well, Live Well
What’s
Inside
120
The Vitality Diet
Want to feel better, longer?
These foods can help fight
disease and slow some of
the typical signs of aging.
124
How to Lose Weight
and Keep It Off
Get the pros and cons of
five popular diet plans to
find the one that might
work best for you. Plus: Easy
weight-maintenance tips.
132
Eat to Beat Inflammation
Learn how inflammation
can affect your health and
which (delicious!) foods
can help you feel better.
1. Nuts
According to studies, nuts
may be tiny packages of
healthy goodness. Take, for
Yes, the right foods can make you feel healthier example, a New England
Journal of Medicine study
and more energetic, and can taste great, too. These
that followed almost
6 superfoods are delicious (chocolate, anyone?)
120,000 men and women for
and worth squeezing into your diet. 30 years. Study volunteers
who ate at least an ounce of
nuts daily (about 23 almonds,
18 cashews, 12 macadamia
nuts, or 14 walnut halves)
had a 20 percent lower risk
of dying from several condi-
tions—especially cancer,
heart disease, and respira-
tory problems—during the
study period. Even those
who downed nuts two to four
times per week had a 13 per-
cent lower risk of dying.
Would you rather add years to your life Nuts are high in mono-
or life to your years? Smart food choices unsaturated fat, which helps
lower LDL (“bad”) choles-
may help you do both. Diet appears to terol. Their anti-oxidants
may also keep blood vessels
play a role in free-radical damage (which supple (hardened arteries
alters the way cells function), inlammation, are a sign of heart disease)
and improve the body’s
PHOTO: MARK PLATT/OFFSET
and gut bacteria. And it has an impact use of insulin. Nuts have
about 160 to 200 calories per
on conditions like heart disease, type 2 ounce, but in the study
diabetes, stroke, hypertension, respiratory cited above, frequent nut
eaters weighed less than
disorders, cognitive decline, and infection. those who abstained.
121
Eat Well, Live Well
PHOTOS, FROM LEFT: RYAN KELLY/GETTY IMAGES; GETTY IMAGES; TED CAVANAUGH/THE LICENSING PROJECT; GALLERY STOCK
iber, polyphenols.” These or tofu per week was linked or wild-caught, low-mercury
substances, she says, help to a 14 percent decrease ish, such as Atlantic mack-
reduce heart disease risks. in the risk of dying from isch- erel, Paciic sardines, fresh-
the coin of conditions emic heart disease (when water (farmed) coho salmon
like heart disease, rheuma- 4. Beans the arteries of the heart be- and wild-caught salmon, and
toid arthritis, inlammatory Beans are not only a versatile come blocked). Alaskan sableish (black cod).
bowel disease, type 2 diabe- and afordable staple, they’re Beans are a good source
tes, cancer, and more,” says also rich in protein, iber, of soluble iber, too, which
Carin Kreutzer, Ed.D., R.D., vitamins, minerals, and plant helps lower levels of LDL
an assistant instructional polyphenols that have pro- cholesterol and triglycerides.
professor of nutrition at the
University of Southern
California Leonard Davis 6. Chocolate
School of Gerontology.
“Many plant foods have phy-
A study of nearly 21,000 adults
tochemicals that reduce published in the journal Heart found
the inlammatory response that those who ate the most chocolate
at the cellular level.” (½ to 3½ ounces daily) had a 25 percent
In addition to green and lower risk of dying from heart disease
red chilies, cayenne, jala-
peños, and tabasco peppers
and were 23 percent less likely to have
all contain high levels of a stroke over an 11-year period. The
capsaicin. Sweeter peppers lavonoids in chocolate may aid blood-
have less of that compound. vessel function, which can lower blood
pressure and clotting. It’s high in
3. Whole grains
Despite carbs’ bad reputa-
calories, sugar, and fat, though. Dark
tion in many circles, chocolate has more lavonoids and
research shows that whole less sugar than milk chocolate.
123
The best diet may be the one you can stick to. Here,
a hard look at five popular eating plans.
TODAY, WEIGHT MANAGEMENT is all Lose Gluten, Lose Weight? People may initially lose weight when
about the individual, and to be suc- Gluten-free diets for weight loss have they go gluten- or lectin-free, but that’s
cessful, it’s important to ind the best been a trend that has stuck for many only because they’ve eliminated a huge
way to lose weight for you. “No one years. The theory is that steering clear source of calories in the form of foods
approach is going to be right for every- of wheat, rye, and barley, which con- like bread, pasta, and muins. What’s
one,” says Lawrence Cheskin, M.D., tain the protein gluten, helps people more, there are now so many gluten-
director of the Johns Hopkins Weight feel and look better. Recently, this kind free, high-calorie processed food
Management Center in Baltimore. of elimination diet has expanded to options available that you could easily
Determining the nutrition strategy reducing lectins—other proteins found put on pounds even though you’re not
that enables you to consume fewer in foods like grains, beans, and certain eating any gluten. And it’s possible to
calories—and stick with it—is your best vegetables—that some blame for a take in plenty of calories with out ingest-
bet for reaching your goals, he says. host of health issues ranging from di- ing a signiicant amount of lectins, too.
To help you zero in on the best gestive distress to weight gain. TH E U P S I D E If you’ve been diagnosed
way to lose weight for you, we’ve “Unless you have celiac disease or a with celiac disease or gluten sensitivity,
looked at the pros and cons of ive true gluten sensitivity, there’s no reason a gluten-free diet is a necessary treat-
popular eating styles. to exclude it from your diet,” Klosz says. ment, but not for weight loss. In fact,
people with these conditions often gain
weight when they adopt a gluten-free
diet. The damage gluten does to their
intestines can prevent them from digest
ing food properly. Once that is cor-
rected, more calories may be absorbed.
If you suspect that you’re sensitive to
lectins, gluten, or any other food com-
pound, see a specialist to get a diagno-
sis. A short-term elimination diet may
help you pinpoint what’s giving you
trouble; a registered dietitian can walk
you through how to do one safely.
THE DOWNSIDE Going gluten-free can
have unintended consequences.
“Even if you take a supplement, you
could still miss nutrients that you
need,” Klosz says. People who ate less
gluten were at a greater risk for devel-
oping type 2 diabetes, according to a
study presented at an American Heart
Association meeting in 2017. Research
shows that going on a gluten-free diet
PHOTO: CHRISTOPHER GRIFFITH/TRUNK ARCHIVE
TI P
When eating a
low-carb diet,
protect your
health by limiting
the amount of red
and processed
meats you eat.
4 Ways to Maintain
healthy bacteria in the gut, which
scientists say might make a person
more susceptible to infections and the
overgrowth of harmful bacteria.
And fruit, vegetable, legume, and
whole-grain consumption is consis-
Weight Loss
tently linked with decreased inlam-
mation and risk of chronic diseases—a
good reason to not eliminate lectin-
containing foods like beans, tomatoes,
potatoes, and quinoa.
As anyone who’s ever been on a diet at the University of Colorado, who
TH E M I D D LE G RO U N D If your diet is
knows, dropping pounds is the was not involved in the study. “The
heavy on carbs, dialing back your serv- (relatively) easy part. It’s maintaining important takeaway from this study
ings of bread, pasta, and more (gluten- weight loss that’s difficult. “Losing is rather than just focusing our efforts
free or not) can help you cut calories. weight slows down your metabolism on weight loss, we should be trying to
And soaking, sprouting, cooking, and a bit,” says Corrine I. Voils, Ph.D., better understand how to help people
professor of surgery at the University keep off the weight they lose.”
fermenting will break down lectins
of Wisconsin-Madison, “and
and help make foods easier for the afterwards, people stop engaging in DIY Weight-Loss Maintenance
body to process, in the event that weight-maintenance behaviors, such “This study shows that you do have to
they’re giving you a digestive problem. as weighing themselves regularly.” maintain your focus on your body
A study by Voils and her colleagues and your behaviors even once you’re
Drop Carbs, Drop Sizes? published in Annals of Internal off the diet,” says Martica Heaner,
Medicine shows that having a post Ph.D., adjunct associate professor of
Cutting back on carbohydrates is noth-
weight-loss plan in place may be the nutrition at Hunter College in New
ing new. At the height of the Atkins key to long-term success.
York City, who was not involved in the
craze in the early 2000s, a Gallup poll About 220 obese men and women
study. “Keeping yourself accountable
found that 27 percent of Americans said who had lost an average of 16 pounds
and developing healthy new behaviors
they were avoiding carbohydrates. And in a 16-week weight-loss program
are the keys to lasting success.”
were assigned to either receive regular
while Atkins still has its devotees, other Voils says, “Our study did not allow
follow-up phone calls from dietitians
low-carbohydrate plans, like Paleo, are us to say which component was the
for about a year or have no contact
most effective. And there may not
getting more attention these days. An- with professionals.
be a magic bullet.”
other popular low-carb approach is the The purpose of the calls was to
However, she says, whether
Ketogenic diet, a very low-carbohydrate, provide individualized support to
you’ve lost 10 pounds or 100, you
help participants refine and practice
high-fat, moderate-protein plan. The can put some of the strategies tested
strategies to help them maintain
premise: Cut back on carbohydrates and in this study to work yourself in lieu
weight loss. At the end of the 56
sugars so that the body burns fat for fuel of a formal support program:
weeks, the group that received the
instead of carbs (its preferred source) support regained about 1½ pounds Weigh yourself often. Use sticky
in a metabolic state called ketosis. on average, while the other group notes or calendar alerts to remind
regained about 5 pounds. you to step on the scale.
People lost more weight and even
During each call, the discussion Set a warning weight. If the scale
improved their cholesterol more on a creeps up by more than a few pounds,
focused on four strategies to help
low-carb diet (deined as fewer than maintain weight loss. They included examine how your habits may have
40 grams of carbohydrates per day) recalling the good things that have changed. Address those changes,
compared with those on a low-fat diet, happened as a result of weight loss; or go back to the strategies you used
setting a schedule for stepping on to lose weight in the first place.
according to research published in the
the scale and sticking to it; making Know your triggers. Identify in
Annals of Internal Medicine from advance any situations, such as
a plan for coping with situations
Tulane University. And a 2017 study that could trigger old habits; and parties or eating out, in which you’re
published in the Journal of Medical identifying family members and prone to overeat and make a plan
Internet Research found that over- friends who could offer support, and ahead of time to reduce your risk.
weight adults with type 2 diabetes lost determining what they could do that Ask for help. In the study, having a
would be most helpful. support person was important, but
more weight and improved their blood
“Weight loss and weight because support looks different to
sugar more on a ketogenic diet than maintenance are different processes,” different people, let those around
on a conventional low-fat diabetes plan. says James O. Hill, Ph.D., director you know what you need to help you
TH E U P S I D E Eating fewer carbs and of the Center for Human Nutrition maintain weight loss.
more protein may help to rein in lean meats and poultry, and nuts and weight on a plant-based diet because
your blood sugar—meaning, for most seeds in meals and snacks to help it allows you to eat a higher volume
people, less hunger and cravings. “Low- boost satisfaction. of food for fewer calories, Cheskin says.
carb diets make it a little bit easier to It’s important to eat less processed
cut the calories and not be starving; Go Mediterranean, Get Slim? foods and more whole grains, beans,
they’re easier to stick to,” Cheskin says. The Mediterranean diet is one example vegetables, and fruit. Eating more plant
A ketogenic diet where most of the of a plant-based eating plan that can foods and fewer animal foods can also
calories come from fat may drive help with weight loss. Interest in plant- cut your risk of heath conditions like
up hunger initially. However, once based diets has increased in recent heart disease, type 2 diabetes, hyperten-
that feeling subsides after about three years because of the beneits to health sion, and more, according to the
weeks in, hunger levels decrease— and the environment. The Mediterra- Academy of Nutrition and Dietetics;
along with weight—according to a 2017 nean diet for weight loss is a balanced the American Institute for Cancer
study from Norway published in the regimen abundant with produce, nuts, Research encourages a plant-based diet
International Journal of Obesity. legumes, and olive oil, along with ish for cancer prevention. And plant-based
TH E D OW N S I D E Revert to non-ketogenic and some poultry and dairy. eating can be more sustainable for
eating after a period of time on the Other approaches are: vegan (some- the environment than a meat-based diet.
plan, according to the same Norwegian one who avoids all animal products, TH E D OW N S I D E When people give up
study, and feelings of hunger are likely including dairy and eggs), vegetarian foods like dairy, eggs, and meat
to bounce back. The whole grains, (one who avoids meat, poultry, and ish but compensate by adding in more
legumes, and fruit that many people but not dairy or eggs), lexitarian (a reined carbohydrates and sugars,
cut back on while on a low-carb diet are person who eats meat, poultry, or ish they are likely to put on weight. “You
loaded with illing iber and are linked infrequently), and pescatarian (a can still get plenty of calories on a
with decreased rates of heart disease, vegetarian whose diet includes ish vegetarian diet,” Cheskin says.
diabetes, and more. but no other animal products). TH E M I D D LE G RO U N D Adding more pro-
Cheskin notes that people with type Vegans and vegetarians—particularly duce to your diet (particularly fruit
1 (insulin-dependent diabetes) should those who focus on whole foods like and non-starchy vegetables) is linked
not follow a ketogenic diet. What’s produce, nuts, and beans—may be at a with lower weight. Each extra daily
more, overdoing certain fat and protein lower risk for obesity than nonvegetar- serving of fruit led to about a half-
sources can be problematic for many ians, according to the Academy of Nutri- pound weight loss, and each serving of
people. “Some observational studies tion and Dietetics. And when overweight non-starchy vegetables was linked to
have found that people who consumed adults were assigned to a standard a quarter-pound weight loss in a 2015
a diet with high amounts of animal reduced-calorie weight-loss diet or a Harvard T.H. Chan School of Public
protein and fat—mostly from red and lacto-ovo vegetarian diet, they lost Health review that involved 133,468
processed meats—and relatively low roughly the same amount of weight over men and women. With few calories and
amounts of carbs had increased risk of the 18 months researchers from the loads of iber, produce can be satiating,
cardiovascular disease and mortality,” University of Pittsburgh tracked them, researchers say. Upping your daily in-
says Frank Hu, M.D., Ph.D., chair of the according to a 2008 study published in take can crowd out higher calorie foods
nutrition department at Harvard T.H. the International Journal of Obesity. even if you’re not planning to commit
Chan School of Public Health in Boston. The Mediterranean diet has been to a completely plant-based lifestyle.
Too much protein can also shown in studies to produce greater
worsen kidney function in people weight loss than low-fat diets. It also
who have kidney disease, which may reduce the accumulation of belly
afects more than 30 million people in fat speciically. Fat stored in the
the U.S., most of whom don’t know they abdomen is more harmful to health TI P
have it, according to the National than fat stored in the hips or thighs, If you’re tempted
PHOTO: SAM KAPLAN/TRUNK ARCHIVE
Kidney Foundation. People at risk raising the risk of heart disease and to try a diet to fit
for kidney problems include those with type 2 diabetes. A plant-based diet,
your genes, be
diabetes and high blood pressure. however, is still subject to many of the
sure the company
TH E M I D D LE G RO U N D Trim excess carbs, same pitfalls of a meat-containing
particularly sugars and other reined one. “Vegetarian food includes french
will protect the
carbs such as white lour and white fries and potato chips and lots of other privacy of your
rice, to cut back on calories. Include high-calorie food,” says Cheskin says. information.
protein from sources like beans, ish, TH E U P S I D E It can be easier to lose
130
Fast for Fast Losses? Short-term studies
TH E U P S I D E on yourself at home and then mail
Rather than consistently cutting suggest that intermittent fasting may in for analysis.
calories, adherents to the intermittent activate immune responses that im- The one-size-its-all approach
fasting approach to weight loss alter- prove blood lipids, blood sugar, blood to weight loss has failed many people,
nate between periods of unrestricted pressure, and inlammation, Hu says. so nutrition tailored to your unique
eating and periods that allow for few Some studies show that intermittent needs sounds especially promising. But
calories. There are several approaches. fasting may also preserve learning and the technology may not be there yet,
The 5:2 Diet, for instance, allows ive memory functioning—in animals. The experts say. Both the Academy of Nutri-
days per week of normal eating while research on the efects of intermittent tion and Dietetics, based in the U.S.,
limiting you to around 500 to 600 calo- fasting on human brains is lacking, and the European Union-funded
ries on the other two days. Alternate- says Mark Mattson, Ph.D., though he is research project called Food4Me say
day fasting is one day on, one day currently studying its long-term impact that the science is still emerging.
of. Time-restricted eating limits food on cognition and markers of human TH E U P S I D E People may be more
intake to a certain number of hours per brain health at the National Institute motivated to follow guidelines that feel
day, every day of the week. Biohacking, on Aging in Maryland. speciic to them. Some early research
popping up recently in Silicon Valley TH E D OW N S I D E It’s hard to stick with— was promising. When adults who
circles, takes intermittent fasting to an almost 40 percent of the intermittent had previously tried—but failed—to lose
extreme, with plans that have adher- fasters in the University of Illinois and keep of weight were put on a
ents going without food for as long as at Chicago study dropped out, com- plan tailored speciically to their
seven consecutive days. pared with 29 percent in the calorie- genes, 73 percent had lost weight after
Fasting every other day may be as restricted research group. 300 days, compared with 32 percent
efective for weight loss as old-fashioned And people may react diferently of those on a general diet. Those on the
calorie cutting (but not more so), accord- to fasting. “A person might feel light- genetically tailored diet who started
ing to a 2017 study from the University headed, tired, and nauseous, and with elevated blood sugar were twice
of Illinois at Chicago published in JAMA will not have the energy to exercise,” as likely as those on the general plan
Internal Medicine. Researchers asked Klosz says. Experts say those with to have numbers in the healthy range.
100 obese adults to follow a reduced- diabetes, hypoglycemia, or a history However, a new study published in
calorie diet, an intermittent fasting of disordered eating, as well as teens February in the Journal of the Ameri-
plan, or no regimen at all. At the end of and pregnant and nursing women, can Medical Association found that
the year, both the reduced-calorie and should sit this one out. genetic makeup did not determine
alternate-day fasting groups had lost TH E M I D D LE G RO U N D Close the how much weight people lost on either
roughly the same amount of weight— kitchen after dinner is over and skip a low-fat or a low-carbohydrate diet.
5.3 percent and 6 percent, respectively. the late-night snack, so you actually TH E D OW N S I D E They’re not cheap:
Another study published in 2011 in “break the fast” with your morning Expect to spend at least $200 for an
the International Journal of Obesity meal the next day. Putting even a small analysis and personalized advice.
that compared a 5:2 approach with a limitation on the hours in which you And there is the possibility that
less drastic but consistent calorie-cutting eat can help rein in the calories. too much information could be dis-
approach found similar, comparable couraging. “A person might say,
weight loss between the two styles. Tap Into Your Genes to Fit in ‘I am doomed, I might as well throw
Smaller Jeans? in the towel,’ ” Cheskin says.
Nutrigenomics, the study of the inter- Several organizations have also
action of nutrition and genes and expressed privacy concerns regarding
how that may afect human health, potentially sensitive genetic informa-
TI P has been around for a long time. The tion. For example, the Federal Trade
Intermittent completion of the Human Genome Commission advises consumers
fasting schedules Project, sequencing the entire human to consider the privacy implications
genome, in 2003 increased interest in of DNA test kits.
come in several
PHOTOS: GETTY IMAGES (5)
132
A few simple tweaks to your diet and other habit changes can reduce
this risk factor for heart disease, cancer, and more.
as C-reactive protein. Your CRP levels Mediterranean diet—which focuses on Stay slim. “Obesity-associated
can help determine which risk-lowering fruits and vegetables, whole grains, ish, chronic inlammation is well recog-
steps you should take. Given the uncer- and healthy fats such as olive oil—was nized, which in part explains the high
tainty, our experts say it’s wise to make associated with lower levels of CRP. risk of chronic diseases in obese indi-
the following healthy lifestyle changes. Limit food that can cause inlamma- viduals,” says Dayong Wu, M.D., Ph.D.,
They can reduce inlammation and ben- tion. “A pro-inlammatory diet is high a scientist in the Nutritional Immunol-
eit you in other ways, too. in red meat, processed meat, organ ogy Laboratory at the Jean Mayer USDA
meat, reined grains, and sugar-sweet- Human Nutrition Research Center on
Eat Intentionally ened beverages,” says Fred Tabung, Aging at Tufts University in Boston.
A lot of research has linked a healthy Ph.D., a research associate in the de-
diet with lower levels of chronic inlam- partment of nutrition at the Harvard Get Moving
mation. Consider taking these steps: T.H. Chan School of Public Health in Exercise can help lower inlammation,
Go Mediterranean. A review of Boston. Don’t consume more than but it’s important to do it regularly.
17 studies published in 2014 in the one alcoholic drink per day if you’re a The Centers for Disease Control and
journal Nutrition, Metabolism & Car- woman (two for men), because alcohol Prevention recommends 150 minutes of
diovascular Diseases found that the may also contribute to inlammation. moderately intense exercise per week,
which can mean 30 minutes of brisk
walking ive days per week.
Be Heart-Smart
“Physicians really understand now that
cardiovascular disease is a disorder
both of cholesterol and also of inlam-
mation,” says Paul Ridker, M.D., a car-
diologist at the Brigham and Women’s
Hospital in Boston and a professor at the
Harvard Medical School.
So keep your cholesterol within
healthy levels, and do the same with
blood pressure and blood glucose. Diet,
exercise, and weight loss are a good
start. If you smoke, work to quit. Smok-
ing puts “tremendous inlammatory
PHOTO, PREVIOUS SPREAD: DAVIDE ILLINI/STOCKSY. PHOTO, LEFT: MARIA FUCHS/GETTY IMAGES
pressure on the lungs,” Ridker says.
mixture; and 1 tsp. honey into a drained; ¼ cup edamame; 1 tsp. olive oil in a skillet over
Breakfast blender. Blend until smooth. 1 oz. low-fat Swiss cheese; medium heat. Sauté ¼ sliced
Per serving: 250 calories, 7 g fat, 4 reduced-sodium whole-wheat onion and ¼ red bell pepper
S P I N AC H -TO M ATO F R IT TATA crackers; and ¼ cup each until softened. Add ½ cup black
0.5 g sat. fat, 35 g carbs, 22 g sugars,
In a medium bowl, whisk 2 eggs, 9 g fiber, 17 g protein, 150 mg sodium Kalamata olives and grape beans and 1 cup chopped
1 tbsp. skim milk, and a pinch tomatoes dressed with 1 tsp. baby kale. Heat until kale is
of black pepper. Stir in 2 tbsp. each olive oil and red-wine just wilted. Place in a bowl
grated Parmesan and 1 small
Lunch vinegar and a pinch of oregano, with squash, quinoa, 2 tbsp.
tomato, chopped. In a small and ¹⁄₃ cup fresh cherries. chopped cilantro, and 1 tbsp.
H U M M U S A N D V EG G I E W R A P pumpkin seeds. Toss with
nonstick pan over medium Per serving: 390 calories, 15 g fat,
heat, heat 1 tsp. olive oil. Sauté Heat grill pan over medium 2 g sat. fat, 29 g carbs, 8 g sugars, 1 tbsp. each tahini, lime juice,
1 chopped scallion until softened. heat. Cut a small zucchini 3 g fiber, 36 g protein, 440 mg sodium and water.
Add 2 cups baby spinach and lengthwise into ¼-inch slices Per serving: 550 calories, 24 g fat,
cook until just wilted. Pour and ½ red bell pepper into Dinner 3.5 g sat. fat, 68 g carbs, 6 g sugars,
egg mixture over spinach and ½-inch slices. Brush with 1 tsp. 16 g fiber, 20 g protein, 480 mg sodium
cook, covered, until set, about olive oil and cook until tender, PA S TA WITH SW I S S C H A R D
2 minutes. Sprinkle with 1 tbsp. about 4 minutes on each side. A N D W H ITE B E A N S ROA S TE D SA LM O N WITH
chopped parsley or basil. Cool. Spread ¼ cup hummus on B RO CCO LI A N D TO M ATO E S
Serve with an orange wedge. a whole-wheat tortilla (about Cook 1 cup whole-wheat
penne according to package Cook ¼ cup dry brown
Per serving: 340 calories, 17 g fat, 9 inches wide). Top with veggies,
directions. Drain; save 2 tbsp. rice according to package
5 g sat. fat, 27 g carbs, 16 g sugars, ½ cup baby lettuce leaves, a
cooking water. In a small skillet directions. Place a 4-oz. piece
7 g fiber, 21 g protein, 420 mg sodium few thin red onion slices, 1 tbsp.
over medium heat, sauté 1 clove of salmon skin side down on
feta, and 1 tbsp. parsley. Roll up.
minced garlic in 1 tsp. olive oil a foil-lined, rimmed baking
‘ P B &J ’ OATM E A L
Serve with ½ cup raspberries.
until fragrant. Add 3 chopped sheet. In a small bowl combine
Per serving: 350 calories, 15 g fat, ½ chopped scallion (white part
Boil 1 cup water in a small sun-dried tomatoes; 2 cups
3 g sat. fat, 50 g carbs, 12 g sugars, only, saving green part), 1 tsp.
saucepan. Add ½ cup old- 7 g fiber, 14 g protein, 660 mg sodium Swiss chard, chopped (tough
fashioned oats. Cook about stems removed); ¹⁄₃ cup white olive oil, 1 tsp. reduced-sodium
5 minutes over medium heat, beans; and a pinch of crushed soy sauce, ½ tsp. fresh grated
stirring. Remove from heat A R U G U L A , G R A P E F R U IT, A N D
red pepper. When chard is ginger, and ¼ tsp. sesame oil.
C H I C K E N SA L A D Brush mixture over salmon.
and stir in 2 tsp. peanut or wilted, add pasta and reserved
almond butter. Top with ½ tsp. Toss 2 cups baby arugula water; toss to coat. Top with Combine 1 cup broccoli florets,
cinnamon, ½ cup sliced berries, with ½ grapefruit, segmented; 2 tbsp. grated Parmesan and ½ cup halved cherry tomatoes
and 1 tsp. maple syrup. ½ avocado, cut into chunks; ½ tsp. chopped fresh oregano. and ½ small chopped shallot
3 oz. sliced grilled chicken; in a bowl with 1 tsp. olive oil
Per serving: 260 calories, 9 g fat, Per serving: 500 calories, 12 g fat,
2 tsp. chopped walnuts; 1 tbsp. and a pinch of salt and pepper.
1 g sat. fat, 41 g carbs, 10 g sugars, 3.5 g sat. fat, 84 g carbs, 6 g sugars,
7 g fiber, 8 g protein, 25 mg sodium pomegranate seeds; and 1 tbsp. 6 g fiber, 22 g protein, 450 mg sodium
Place broccoli mixture on
fresh mint leaves. Dress with baking sheet with salmon. Bake
1 tbsp. olive oil whisked with at 400° F. Transfer salmon to
G R E E N S M O OTH I E B L AC K- B E A N B OW L
2 tsp. fresh lemon juice and a plate when cooked through,
In a small cup, mix 1 tbsp. chia ½ tsp. Dijon mustard. Cook ¼ cup quinoa according about 6 to 8 minutes. Top with
seeds and ¼ cup almond milk. to package directions. Toss reserved green part of scallion.
Per serving: 510 calories, 35 g fat,
Refrigerate for 10 minutes, ½ cup butternut squash cubes Continue cooking broccoli and
5 g sat. fat, 24 g carbs, 12 g sugars,
allowing the chia seeds to 10 g fiber, 31 g protein, 125 mg sodium with 1 tsp. olive oil, ½ tsp. tomatoes until tender, about
soften. Place 2 cups chopped turmeric, and a pinch each of 5 minutes more. Serve with
kale, stems and center cumin, kosher salt, and black prepared brown rice.
B OX E D LU N C H
ribs removed; ¾ cup fresh pepper. Bake on a foil-lined Per serving: 470 calories, 19 g fat,
pineapple; ½ cup nonfat Greek In a bento-style box, put 3 oz. baking sheet at 400° F until 2.5 g sat. fat, 45 g carbs, 4 g sugars,
yogurt; the almond milk-chia light canned tuna in water, tender, about 20 minutes. Heat 5 g fiber, 31 g protein, 510 mg sodium
Super
Foods 2
to Go
Eating better on the
run is easy with
1
these nutritious (and
delicious) combos
from CR’s team of
food-testing experts.
PHOTOGRAPH: TRAVIS RATHBONE; FOOD STYLING: JAMIE KIMM; PROP STYLING: KAITLYN DU ROSS WALKER FOR HONEY ARTISTS
3
4
5
1 . B U LG U R W H E AT 2 . YO G U RT PA R FA IT 3 . H U M M U S WITH 4 . N I CO I S E SA L A D 5. F R U IT SA L A D
W IT H C H I C K P E A S C E LE RY A N D
Spoon 1 cup nonfat Layer ½ cup blanched Layer ¼ cup strawberry
AND ORANGE C A R ROT S TI C K S
Greek plain yogurt green beans; ¼ cup halves, ¼ cup sliced
Layer ¼ cup cooked into the bottom Spoon 4 tablespoons Kalamata olives, kiwi, ¼ cup blueberries,
bulgur wheat, ¼ cup of a container. Top prepared hummus halved; ¼ cup chopped and ¼ cup pineapple
orange segments, with ¼ cup raspberries, into the bottom artichoke hearts (not chunks in a container.
½ cup chickpeas, ¼ cup blueberries of a container. Layer in oil); ½ tablespoon Top with 1 teaspoon
2 tablespoons or blackberries, celery and carrot chopped red onion; chopped mint leaves
crumbled goat and 2 tablespoons sticks (about five each) 1 tablespoon parsley and 1 teaspoon
cheese, 1 cup arugula, of granola. on top. Optional (not leaves; 2 ounces canned lemon zest.
and 1 tablespoon shown): Add three salmon; and ¼ cup
sunflower seeds in a reduced fat whole- sliced red peppers in a
container. Drizzle wheat crackers (such container. Drizzle with
with 2 tablespoons as Triscuits Thin Crisps 2 tablespoons prepared
prepared honey Original Crackers Italian dressing. Top
mustard dressing. triangles) for extra with ¼ of a whole-wheat
crunch. pita, cut into strips.
POWERFUL STORIES
CAN INSPIRE CHANGE
EHL89SYS