You Ask, I Answer:BHT/BHA

I bought some gum today and the last items on the ingredient list are "BHT and BHA to preserve freshness."

Do you have any idea what that is? It sounds freaky and "chemical"-y.

-- Lori Echter
[Location withheld]

Chewing gum ingredient lists -- especially those of sugarfree gums -- are always fascinating. Artificial sweeteners and dyes abound! But, hey, at least they whiten your teeth, right?

Since BHT and BHA are antioxidants (they prevent the oxidation of oils and fats), their presence increases the shelf life of gum and many other packaged foods.

Yes, gum contains oils (in the form of glycerol, which impart a waxy texture).

You are correct when you say that these two ingredients sound "chemical"-y. They ARE chemicals. BHT stands for butylated hydroxytoluene, while BHA is an acronym for butylated hydroxyanisole.

Although the United States considers them safe to include in food processing, the European Union has banned BHA from all cosmetic products. BHT, meanwhile, is banned from the British food supply amidst reports of its carcinogenic risks and harmful renal effects.

A significant problem here is not so much that the miniscule amounts of BHA or BHT in food are deadly, but rather that because so many people eat heavily processed diets, the amounts of BHA and BHT being consumed worry some researchers.

For what it's worth, the Food & Drug Administration claims to be conducting "further research" on BHT (they have been saying this for at least a decade).

Whenever possible, I suggest you purchase products that use natural antioxidants to preserve freshness (i.e. tocopherols, also known as vitamin E).

Say What?: JELL-O With Antioxidants

Behold JELL-O's latest creation: sugar-free, vitamin fortified gelatin snack packs.

Relying on trendy fruit flavors (raspberry-goji berry and strawberry-acai berry), this new product contains 10% of the Recommended Dietary Allowance of two antioxidants: vitamin A and vitamin E.

Since these two vitamins are simply tacked on (and not naturally contained in an ingredient), you might as well be eating regular JELL-O and chasing it down with a multivitamin.

More importantly, vitamin A and vitamin E are fat-soluble, meaning they need to be consumed with some fat in order to be absorbed in the small intestine.

Their presence in a fat-free product like Jell-O completely boggles my mind.

In The News: Eat Food, Not Vitamins

I fear how some members of the mainstream media will report on the latest finding from the Physicians Health Study that "Vitamin C or E pills do not help prevent cancer in men."

I certainly hope I don't come across any "why oranges may not be as healthy as you might think," teasers on any news shows.

I am actually quite glad these well-publicized studies are arriving at these firm conclusions.

They make it absolutely clear that simply isolating nutrients in pill form and downing them with a glass of water every morning has very little to do with disease risk reduction.

In fact, this is precisely why dietitians have been recommending the consumption of fruits, vegetables, legumes, and whole grains for decades.

It is not just one vitamin or mineral that helps lower disease risk.

Rather, it is the interaction and interplay between vitamins, minerals, antioxidants, polyphenols, and other compounds in food that provide health benefits. An orange is much more than vitamin C in a refreshing package.

Don't expect the multivitamin companies to let you in on that tidbit anytime soon.

Food For Thought -- Literally!

Kellogg's has just launched Live Bright -- a "brain health bar."

What leads them to make this claim? The inclusion -- through fortification, of course -- of 100 milligrams of DocosaHexaenoic Acid (DHA, the same Omega-3 fatty acid found in fatty fish like salmon, tuna, and sardines.)

This is a perfect example of nutrient isolation gone awry.

Does DHA play a role in cognitive health? It very much appears that way.

Then again, so do vitamin C, vitamin E, folate, zinc, iron, and a variety of polyphenols and antioxidants.

In other words -- orange juice companies and blueberry farmers could, I suppose, also make brain health claims.

As could the most sugary of cereals, for that matter, as long as it is fortified with the above mentioned nutrients.

These types of health claims end up having very little meaning because they make up only portion of the total puzzle.

While DHA can help with cognitive health, so does maintaining a healthy weight, keeping blood pressure at desired levels, and limiting saturated fat intake (neuroscience research studies have shown a link between high saturated fat intake and a decline in cognitive function over time.)

Including one of these bars in a diet generally low in fruits, vegetables, and whole grains -- and high in saturated fat and sodium -- isn't going to be much help.

If you're going to reach for a DHA fortified food, I would rather you pick up DHA fortified eggs, which contain a superior nutritional profile to what is, essentially, a candy bar.

You Ask, I Answer: Nut Butters

I am allergic to peanuts, so peanut butter is out of the question for me.

Of all the other nut butters, which is the most nutritious?

-- Danielle Spolner
San Francisco, CA

All nut butters share similar nutritional profiles.

Peanut, almond, cashew, sunflower seed, and soynut butters all offer protein, healthy fats, and between 175 and 200 calories in a 2 tablespoon serving.

One big plus about almond, cashew, and sunflower seed butters is that they are only available in natural form (meaning they exclusively made of crushed nuts and, in some cases, salt), whereas some brands of peanut and soy butters add partially hydrogenated oils (trans fats) and sugar.

That said, there are a few differences worth pointing out.

Almond butter is the most caloric, but it also offers the highest amount of monounsaturated (heart healthy) fat, vitamin E, and manganese. Of all the nut butters, it has the lowest protein content (4 grams per serving.)

Cashew butter offers the same amount of calories as peanut butter but offers the least amount of vitamin E per serving (2 percent of the Daily Value.)

Sunflowerseed butter is very similar to peanut butter, but offers half the monounsaturated fats.

Soy butter is the highest in protein and lowest in calories. It also, however, provides the lowest value of monounsaturated fats.

Since the differences are quite minimal, I suggest you simply pick the one you enjoy most.

You Ask, I Answer: Alpha Tocopherols

I have seen alpha tocopherols on a lot of ingredient lists, especially for packaged products.

What are they, and what purpose do they serve?

-- Andrea Chalen
(city withheld), SC

Alpha Tocopherols are a completely harmless form of Vitamin E.

They are mainly added to human and pet foods to delay spoilage and prevent alterations in taste (that's why "for freshness" is usually added after alpha tocopherols on an ingredient list.)

Much like ascorbic acid (the fancy name for vitamin C), alpha tocopherols are a food additive you shouldn't be concerned about.

Advertising Gone Nuts!

A visit to my local CVS led to quite an interesting discovery -- Planters' new "NUTritious" line of products, advertised as "a distinctive line of snacking options that focus on specific wellness needs, all built with a better you in mind."

How sweet. Let's look beyond the sensitive copy, though.

Planters has always sold a variety of nuts -- good sources of fiber, heart-healthy fats, and nutrients like vitamin E, selenium, and magnesium.

So, nothing is broken and in need of getting fixed.

I was very curious to see how exactly this new line would improve over products as "non junky" as peanuts or cashews.

Let's begin.

First up -- the Heart Healthy Mix, which "may reduce the risk of heart disease."

Already my "BS" meter went off. Not only can that statement be applied to any nut product, it's also the kind of claim that is rally too vague to be of any use.

Sure, nuts may reduce the risk of heart disease assuming that they are part of a diet low in saturated and trans fats and rich in whole grains, fruits, and vegetables. And that you don't smoke. And that you're not 50 pounds overweight. I could go on...

What is so special about this product I do not know. It is simply a medley of nuts (almonds, peanuts, pecans, walnuts, etc.) just as heart-healthy as the generic CVS brand.

Next we have the South Beach Diet Recommended Mix, consisting of cashews, almonds, and macadamia nuts.

What makes these three nuts more South Beach Diet "friendly" than, say, hazelnuts and walnuts? Beats me.

The third product in the NUTrition line is the Energy Mix -- "a natural source of energy." So is Planters claiming that the other products don't provide energy?

This one includes a medley of nuts along with chocolate covered soynuts and honey roasted sesame sticks.

Seeing as how all calories are a source of "natural energy" (you could make the case that a 1,200 calorie triple milkshake is "a natural source of energy,") I have absolutely no clue what the point of this product is.

The Digestive Health Mix (I hope you are rolling your eyes along with me by this point) "keeps everything moving" by combining "pistachios, almonds, tart cranberries, crunchy granola clusters, and sweet cherries."

Fair enough -- but the fiber in any of the other mixes (or any serving of nuts, for that matter, no matter what the brand) also keeps things moving.

What is completely absurd is the presence of high fructose corn syrup. How does that fall into Planters' creating this with a better "me" in mind?

I suppose companies will always be looking for the next great way to boost sales, but whoever thought up this new Planters line is, quite frankly, a nut!

Quick & Healthy Recipes: Light & Crunchy Salad

I made up this recipe last night based on ingredients I came across in my refrigerator and pantry.

The result -- a perfect summer salad chock full of taste and nutrition.

It makes for a great barbecue side dish!

The following recipe serves 4:

SALAD INGREDIENTS

8 cups mesclun mix
1 avocado, sliced
1 15.5 oz can of chickpeas (preferably low-sodium)
½ cup red onions, diced
1 cup red pepper, diced
1 cup green pepper, diced
¼ cilantro, chiffoned

DRESSING (Lemon Oregano Vinaigrette) INGREDIENTS:

4TBSP extra virgin olive oil
1.5 TBSP balsamic vinegar
2 TBSP fresh squeezed lemon juice
1 TBSP oregano
Salt, to taste
Pepper, to taste

INSTRUCTIONS:

Mix salad ingredients in large bowl.
Pour dressing over salad ingredients.
Toss.
Enjoy!

NUTRITION INFORMATION (PER SERVING)

363 calories
25 grams fat (19 grams monounsaturated, 1.5 grams saturated, 4.5 grams polyunsaturated)
200 milligrams sodium
12 grams fiber
8 grams protein

Excellent Source of: Vitamin A, Vitamin C, Vitamin E, Vitamin K, iron, fiber, folate vitamin B6, manganese

Good Source of: potassium, phosphorus, magnesium

You Ask, I Answer: Vitamin E

[In your multivitamin posting you mentioned excessive Vitamin E being harmful]. What kind of harm [specifically]?

I've been taking 1/2 a teaspoon full of wheat germ every day for the past 6 months or so.

Should I be worried? Scale it down a bit?

-- Anonymous
Via the blog

Although Vitamin E is an antioxidant, large amounts have been found to increase heart disease risk and act as pro-oxidants.

That said, let's put all this information into numbers.

The Recommended Dietary Allowance for Vitamin E is 10 milligrams per day. Negative health consequences are seen with megadoses of 180 milligrams or more a day. That figure may sound absurdly high, but you will find supplements offering that amount.

Which brings me to another point -- you will often see Vitamin E listed in International Units.

When dealing with synthetic forms of the vitamin (supplements), you convert from IUs to milligrams by multiplying the IU value times 0.45. So, 180 milligrams is equal to 400 IUs.

Onto your other question.

Half a teaspoon of wheat germ contains approximately 0.4 milligrams, so it is by no means cause for concern.

I would suggest having an entire tablespoon each day -- it covers 20% of your daily requirement.

Survey Results: Multivitamins

The latest Small Bites survey found that 45% of respondents pop a multivitamin every day, while 31% feel no need to supplement their diet with an "all in one" pill.

An additional 17% reported taking multivitamins not on a daily basis, and 5% are only concerned with getting specific vitamins and minerals in pill form.

Although vitamin supplementation has its place (i.e.: Vitamin D for almost everyone, several key nutrients for the elderly and people on very low calorie diets, Vitamin B-12 for some vegans, folate for women planning to get pregnant, etc.) it can also lull many people into a fall sense of security.

I recall a conversation with someone who told me he didn't feel the need to eat fruits or vegetables since she was getting every single vitamin and mineral in pill form every day.

Not quite. Many people forget that:

1) No multivitamin offers 100% of every nutrient. Calcium, for instance, takes up a lot of space, so any pill offering an entire day's worth (1,000 milligrams) would be too big. Besides, the body can only assimilate 500 milligrams of calcium at one given time, so a single dose of 1,000 milligrams is ineffective.

2) Since multivitamins fall into the "supplement" category, they are not regulated by the Food & Drug Administration. In other words, the label may say 100% of 23 vitamins and minerals, but no entity is making sure such a statement is accurate.

3) Multivitamins do not offer the hundreds of phytonutrients found in fruits, vegetables, and whole grains. These phytonutrients play important roles in health promotion and help certain vitamins and minerals operate efficiently in the body. Oranges, for instance, aren't just about Vitamin C; they also provide flavonoids that help with blood sugar and cholesterol regulation.

4) Intake does not equal absorption. Synthetic forms of vitamins and minerals are less bioavailable than their naturally occurring brothers and sisters. According to estimates, absorption of most nutrients in multivitamins does not go above the 50% mark.

5) More is not always better. Some multivitamins contain excessive amounts of Vitamin E, which have been show to cause more harm than good.

6) Nutrition and health go beyond simply getting enough vitamins and minerals. Calories, added sugars, saturated and trans fats, and fiber are just as worthy of attention. Getting a day's worth of a handful of vitamins and minerals isn't that spectacular if you aren't consuming enough fiber and eating an overabundance of calories.

I don't think standard multivitamins as insurance for a balanced and adequate diet are cause for alarm, but anybody looking to get optimal nutrition should really look to food first (Vitamin D is the only nutrient I think everybody should be supplementing in their diet).

Numbers Game: Answer

Several nutrients are lost in the milling process.

For instance, "white" flour contains 72 percent less magnesium and 90 percent less vitamin E than whole wheat flour.

Yet another reason to always opt for whole grain -- rather than refined grained -- products.

Sure, their higher fiber content is a plus, but whole grains offer essential nutrients in higher quantities (in some cases, they offer nutrients not found in refined varities.)

The only nutrients lost in the milling process that legally must be added back (this is known as enrichment) are thiamin (B1), riboflavin (B2), niacin, and iron.

Although refined grain products also contain folate, this is due to fortification, rather than enrichment.

Numbers Game: Milling Mediocrity

Several nutrients are lost in the milling process.

For instance, "white" flour contains _______ percent less magnesium and _______ percent less vitamin E than whole wheat flour.

a) 54, 86
b) 92, 81
c) 72, 90
d) 68, 94

Leave your guess in the "comments" section and come back on Tuesday for the answer.

In The News: The McDonald's "Diet"

In case you haven't heard, a Virginia man named Chris Coleson lost 70 pounds in 6 months eating nothing but McDonald's.

For whatever reason, several media outlets are having a field day with this one.

I, personally, don't see what's so newsworthy here.

Not only is this not new (a woman shed 37 pounds in 2005 by eating every single meal at the Golden Arches for 90 days), it's also simply the result of very standard nutrition advice: eat less calories and you will lose weight.

Works like a charm!

In Mr. Coleson's case, it is estimated that he reduced his daily intake from 3,000 - 3,500 calories to 1400.

Yup, that'll do it.

The fact that he accomplished this by only eating two meals a day doesn't sit well with me.

Between lowering his calories so drastically and eating only twice a day, I suspect his metabolism may have been affected negatively.

Remember, you could feasibly lose weight eating nothing but ice cream, Kit Kat bars, or French fries, as long as you lower your caloric intake to the required levels.

The problem, of course, is that it doesn't take that much ice cream (or that many French fries) to reach, say, 1500 calories.

Additionally, an ice-cream-only diet would provide a good amount of certain nutrients (fat and calcium) and leave you entirely deficient of others (vitamin C, fiber, vitamin E, potassium, etc.)

Choose wisely (vegetables, fruits, legumes, non/low-fat dairy, lean protein) and you can eat a larger quantity of food for that same amount of calories, all while meeting your nutrient needs.

Mr. Coleson's McDonald's diet -- which, fortunately, the fast food chain is not taking credit for -- is low in fiber, high in sodium, and devoid of whole grains and legumes.

Relying so heavily on one restaurant to lose weight is dangerous.

What happens when Mr. Coleson goes over to someone else's home for dinner, or has to cook for himself? If he hasn't learned any new skills or concepts that will allow him to keep the weight off once he stops visiting Ronald the Clown's house every day, he'll be back to square one.

I'm so f'ing tired of fad diets!

You Ask, I Answer: V8

Does a glass of V8 truly count as a serving of vegetables?

-- Greg M.
Los Angeles, CA

An 8-ounce glass of V8 -- a blend of tomatoes, carrots, celery, beets, pasley, lettuce, watercress, and spinach -- actually counts as two vegetable servings.

Well, at least technically it does.

If it comes down to having a V8 versus no vegetables at all, I would definitely suggest the V8.

However, I have a few issues with replacing actual vegetables with this beverage.

Firstly, the sodium content in standard V8 is moderately high -- 480 milligrams (approximately 25% of a day's worth) per 8 ounce glass.

The accompanying 480 milligrams of potassium -- one of two key nutrients in regulating blood pressure -- serves as some consolation, though.

My real concern with this drink comes from the absence of fat, which impairs the absorption of the fat-soluble vitamins (A, D, E, and K) and some antioxidants (i.e.: lycopene).

This can easily be remedied by accompanying your V8 with some fat, like a handful of nuts or a salad with avocado slices.

V8 also does not provide as much fiber -- or as many phytonutrients -- as actual vegetables.

It's a very middle of the road product, in my opinion. Nothing fantastic, but also not a heinous creation.

Celebrities -- They're Just Like Us! They Follow Senseless Fad Diets!

During a long wait at the doctor's office today I picked up a recent issue of Us Weekly.

Lo and behold, I came across this weight-loss piece.

Turns out that former dancer Tracy Anderson -- who now trains Madonna and Gwyneth Paltrow; the three are pictured alongside this post -- has created a "perfectly healthy" (her words, not mine) diet plan that promises a net loss of 20 pounds in just 6 weeks.

Anderson claims that "signature strategy" helps women achieve the "teeny-tiny dancer type" body so many of them desire.

Allow me to pull out my huge red flag.

Anything that promises readers to achieve a dancer's physique should make your BS detectors light up.

Talk about unrealistic expectations! Dancers achieve their bodies through years of intense training.

Let's not forget, too, that the dance world has very high rates of eating disorders. That figure is not just about eating grilled salmon and steamed veggies for dinner every night.

Someone carrying 50 extra pounds on their frame who does not exercise regularly should not be promised such an unrealistic result.

Oh, but wait, that's right -- Anderson claims to have independently tested 100 women (what a conveniently round number!) over the past 5 years.

Therefore she must know what she's talking about, right? Wrong.

Her "signature strategy" is nothing more than an alarmingly drastic caloric reduction (which we'll get to in a bit).

The plan strictly forbids processed foods, dairy, and spices. Red flag number TWO.

Anderson, who as far as I know is not a registered dietitian and has not studied nutrition, claims that dairy and spices result in bloating and upset the digestive system, thereby resulting in fat storage.

If she DID study nutrition, where did she get her degree? Bizarro University?

Spices are wonderfully healthy -- they offer a variety of nutrients, antioxidants, and phytochemicals.

Furthermore, there is absolutely no evidence linking spices to bloating or fat storage.

As for dairy, unless someone is lactose intolerant, I don't see any reason for avoiding it, particularly fat-free dairy, which is a wonderful source of protein and calcium.

The second week of the plan mostly eliminates snacks, leaving dieters with three paltry meals.

One Wednesday, for instance, suggests:

BREAKFAST

1 cup nonfat rice milk
1 poached egg

LUNCH

1 slice whole wheat toast
2 strips veggie bacon
1/2 cup tomatoes
1/2 cup spinach

DINNER

3 - 5 oz. grilled seabass
1/2 cup steamed spinach

That adds up to approximately 850 calories! Well, yeah, you're bound to lose weight when you basically starve yourself.

Whatever happened to that "perfectly healthy" quote? This is anything but.

As far as I'm concerned, anyone telling you to eat sushi rolls without soy sauce needs to have their head checked (not to mention, why is sushi part of a plan that only allows whole grains?).

I know people do not turn to Us Weekly for the latest in health and nutrition research, but there needs to be some accountability here.

A meal plan such as this one -- very low in calories and nutrients -- should not be glamorized. This is basically a semi-starvation diet with two big celebrity names attached.

The three meals listed above contribute approximately 10 grams of fiber -- less than half a day's worth!

That day's worth of food only offers one serving of whole grains, very little vitamin E, not enough potassium, very little calcium, no Omega-3's.... I could go on and on.

As much as it often irritates me, I can accept the fact that celebrity mags will never shed the weight-loss pieces (they entice a lot of readers at the newsstand), but is too much to ask that they turn to respectable sources, like Registered Dietitians?

Or, at the very least, do 2 minutes of fact checking on whatever meal plan is being offered?

Donna Summer and Barbra Streisand were right -- ENOUGH IS ENOUGH!

The Cleanse That Makes No Sense

I have recently come across a number of people asking me about -- or telling me they were on -- the Master Cleanse/Lemonade Diet, so I figured, "why not blog about it?"

If you thought I was put off by proponents of food combining, you ain't seen nothing yet.

It all begins with The Master Cleanser, published in 1976 by Stanley Burroughs, which should appear in the dictionary next to the word "hogwash".

Make that unhealthy hogwash.

It simply consists of consuming nothing but an atrocious-sounding concoction of freshly squeezed lemon juice, maple syrup (oh, I’m sorry, Grade B maple syrup) and cayenne pepper six to twelve times a day for at least ten days.

That’s right, the real hardcore cleansers are on this for up to 40 days!

Oh, I forgot to mention that sometimes “laxative teas” are recommended, as is starting your morning off with a 32 ounce glass of lukewarm water with sea salt in it.

Yum! What a wonderful event to look forward as you drift off to Slumber Land each night.

Forget “Master Cleanse,” the real name should be “The Masochist Cleanse.”

Seriously, why anyone would willingly drink this blows my mind.

In any case, proponents claims that this is the only way for your body to "detox" by releasing toxins stored in fat cells.

The cleanse, they say, and particularly the cayenne pepper, "physically loosens" the impacted toxins in your colon that have been stuck to your intestinal walls for weeks, months, even years!

Gasp! Shock! Eyeroll.

Clearly, the proponents have never read about that wonderful machine known as the human body.

After all, the kidneys and liver are the main detoxifying organs.

The kidneys are responsible for the production of urine, which is basically the lump sum of all the waste and leftover junk from metabolic processes.

There is no need to do any further detoxing.

If anything, the best way to keep everything moving through your body is by consuming sufficient amounts of fiber and staying hydrated.

This is, in essence, a very low calorie (and very disgusting tasting) die that adds up to roughly 1,000 calories a day.

Proponents claim these three ingredients provide all the nutritional requirements.

Really? The three ingredients offer no protein, monounsaturated fats, Omega-3 fatty acids, Omega-6 fatty acids, fiber, folate, B6, or B12, approximately two percent of the daily value of vitamins A, E, and K, and a measly quarter of a day's worth of potassium, iron, and calcium.

The only nutrient obtained at or above the daily requirement is manganese.

Like with all other very low calorie diets, you can expect to gain the weight back when you begin ingesting solid food and consuming more than 1,000 calories.

File this one under "unhealthy liquid fasts that should be banished from mainstream culture."

Numbers Game: Answer

According to the United States Department of Agriculture's Dietary Guidelines Scientific Advisory Committee, 93 percent of the United States population does not meet the daily requirement for Vitamin E.

Since Vitamin E plays an important role as an antioxidant, low intake levels allow free radicals more of an opportunity to advance cellular damage.

It is worth nothing that this statistic is not relaying that 93 percent of the population has a vitamin E deficiency.

However, failing to meet daily requirements still has health consequences.

Adults need 15 milligrams (22 International Units) a day, and can rely on seeds, nuts, oils, and vegetables as good sources.

Take a look at this table, outlining the percentage of the daily value contributed by some foods:

Fortified cereals (1 cup): 50 - 70%
Almonds (1 oz.): 40%
Sunflower seeds (1 oz.): 30%
Peanut buter (2 Tbsp.): 20%
Tomato sauce (1/2 cup): 15%
Avocado (1 whole): 15%
Olive oil (1 Tbsp.): 12/5%
Broccoli (cooked, 1/2 cup): 6%
Spinach (cooked, 1/2 cup): 6%
Mango slices (1/2 cup): 6%
Collard greens (cooked, 1/2 cup): 5%

Why swallow a pill when you can eat delicious foods in the name of health?

Perfect Pickings: Nut Butters

Wonderful as spreads on English muffins or dips for Granny Smith apples and celery, nut butters are delicious and pack a good deal of nutrition.

All varieties -- peanut, almond, cashew -- provide 180 - 200 calories and 8 grams of protein per 2 tablespoon serving.

They are also good sources of vitamin E, niacin (Vitamin B3), manganese, and phosphorus.

Reduced fat nut butters are simply marketing gimmicks. On average, they offer a mere ten less calories than their regular counterparts.

How so? The small amount of fat that is taken away is replaced with extra carbohydrates (usually double that of regular nut butter).

The key to finding the healthiest, least processed nut butters is to read the label.

Brands like Jif and Skippy lis the following ingredients:

"Roasted Peanuts, Sugar, Partially Hydrogenated Oils, Salt."

In essence, crushed peanuts with sugar and trans fat.

No, thanks.

You can do better than that by reaching for natural nut butters. Their labels tell the tale:

"Peanuts, Salt."

Wow, imagine that!

If you are buying no-salt-added varieties (which I prefer solely from taste perspective; nut butters with salt offer a very decent 140 milligrams per serving, far from a high-sodium food), the sole ingredient is peanuts.

Natural nut butters need to be mixed when you first open them, as the oil separates from the solid nut paste.

After mixing, store in the refrigerator to delay spoilage.

Perfect Pickings: Nut Mixes/Trail Mix

Let me begin by saying that all nut products will contain (heart-healthy) fats -- there is no use in looking for low-fat trail mix!

Expect 10 - 12 grams per quarter cup serving.

Contrary to popular belief, raw and roasted nuts are virtually identical.

An ounce of raw almonds contains 164 calories, a mere five less than an ounce of a roasted variety.

What differs between the two is sodium content.

Whereas an ounce of raw almonds contributes 0 milligrams of sodium, that same amount of roasted almonds contains 100 milligrams.

You won't find too many nutritional differences among commercial trail mixes.

The overwhelming majority packs in 130 - 150 calories, 75 - 100 milligrams of sodium, 2 grams of fiber, and 5 - 8 grams of protein per serving.

However, this is one product where a peek at the ingredients list comes in handy.

All trail mixes containing dried fruit, for example, will initially appear high in sugar, partly because food labels do not differentiate between naturally-occurring and added sugars.

This is where you need to read the label. Look for plain and simple dried fruit.

Hence, seeing "raisins, dried mangoes" (literally dried fruit) is much better than "dried cranberries [sucrose]" (fruit with added sugar).

Since berries are generally tart when dried, expect them to have sugar added on to enhance flavor.

While M&M's and caramel corn are tasty additions, they taint the nutrition profile of mixes consisting exclusively of nuts, seeds, and dried fruits.

If it's nutrition you are seeking -- stick to the tried and true classics.

Speaking of dried fruit, though, there is one component in trail mix that is especially worth looking out for.

Just one ounce provides 40 percent of a day's worth of saturated fat and 145 calories.

The sneaky culprit I am referring to? None other than dried bananas!

Their nutrient profile is inferior to that of a common banana (potassium, vitamin C, and fiber are significantly lower), and since they are deep fried in quite a bit of coconut oil prior to being dried, saturated fat content is off the charts!

Keep in mind that all trail mix is calorically dense (a quarter cup clocks in at roughly 150 calories); it was originally a snack consumed by people hiking for hours, in need of a quick and healthy energy boost.

That being said, if you're seeking a nutritious trail mix, Bear Naked's Pacific Crest Mix is one I have enjoyed a few times -- it's low in sodium and contains no added sugar.

Sometimes, I like to make my own trail mixes.

I usually throw in a whole grain (usually oat-based) cereal low in added sugar, sunflower seeds, almonds, cashews, raisins, and half a handful of cacao nibs (you could also break up a square of dark chocolate -- comprised of at least 75% cocoa, if you're loking to get some health benefits -- into small bits and mix it in!)

Although a good source of protein and vitamin E, you would need to eat a significant amount of trail mix (and calories!) to make it a high-fiber snack.

If you enjoy the combination of fruits and nuts and want it in an even more nutritious package, I suggest trying Lara, Clif Nectar, or Pure bars.

If they are hard to find in your area, click on each bar's name to be directed to their respective order pages.

Numbers Game: E-Lusive

According to the United States Department of Agriculture's Dietary Guidelines Scientific Advisory Committee, ________ percent of the United States population does not meet the daily requirement for Vitamin E.

a) 64
b) 77
c) 82
d) 93

Leave your guess in the "comments" section and come back on Friday for the answer!

(The accompanying image is for illustration purposes only. When I reveal the answer, I will let you know how to meet your needs with food).