- A chocolate chip cookie—or oatmeal raisin for that matter—should be about the size of the rim of a soda can. Some cookies are four times that size—and with four times the calories and fat content!
- Don’t be duped by turkey, fish, and veggie burgers and sandwiches. They sound healthier and less caloric than beef, but that might not be the case. At Red Robin a grilled turkey burger has 578 calories, 29g fat. Burger King’s Premium Alaskan Fish sandwich has 530 calories, 28g fat while a Whopper Jr. without mayo has 260 calories, 10g fat. A Sedona Black Bean Burger at TGI Fridays has 870 calories, 49g fat.
- Bottled water isn’t always just water. Some are just water or water with flavor essence but lots of them are naturally or artificially sweetened, flavored, and colored. Don’t be duped. For instance, many Vitaminwater flavors have 50 calories in a serving (8 ounces), but the bottles are usually 20 ounces which makes the contents around 120 calories and 30+ grams of sugar. There are no-calorie Vitaminwater Zeros, too.
- Skip the bran muffin for breakfast. We think bran muffins are “healthy” because they have the word bran in their name, but they’re actually made with a lot of sugar and fat. A Dunkin’ Donuts Honey Bran Raisin Muffin has 480 calories with 15 grams of fat and 79 grams of carbs (it does, however, have 5 grams of fiber). In general, a 4 ounce bran muffin has around 350 calories—but, have you seen the size of most muffins—they sure don’t tip the scales at 4 ounces.
- Cans and boxes that look like single servings may have two or three. They may look small enough to be for one, but that doesn’t mean it’s true. Check out how many servings are in your can of soup or box of mac and cheese.
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Penny Manegan Klatell, PhD, RN
Penny is a doctoral level nurse; a health, life, and wellness coach; and a Mom. She’s also a nutritional counselor, food lover, former college professor, author, blogger, speaker, and a very frequent restaurant visitor. She’s from a Greek restaurant family where she learned to cook and discovered the need to speak loudly to be heard above the din. She writes about delicious, healthy food and how to eat well anytime, anywhere, and at any age.