Food Myth #2: If it only has 100 calories, it has to be good for you!

What is it about the sound of "100 calorie snacks" that makes people think that it's some miracle food?  These snacks may be low on calories, but they are also low on nutrients!  

I definitely fell for it....I used to buy 100 calorie packs all the time!  However, I slowly realized that I could easily enjoy one real cookie or piece of chocolate for 100 calories instead of eating something I didn't really enjoy. 



Let's take Special K Pastry Crisps .  I bought these once in my life.  They allow you to eat TWO "light and airy" bars for a special treat that's only 100 calories!  They're not kidding about the light and airy part....I felt like I was eating air!    And I didn't enjoy them because I was STILL HUNGRY!  Now, lets take a look at what's in your 100 calories:

ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, VITAMIN B1 [THIAMIN MONONITRATE], VITAMIN B2 [RIBOFLAVIN], FOLIC ACID), SUGAR, FRUCTOSE, VEGETABLE OIL (SOYBEAN, PALM, AND PALM KERNEL OIL WITH TBHQ FOR FRESHNESS), GLYCERIN, MALTODEXTRIN, DEXTROSE, RICE FLOUR, MODIFIED FOOD STARCH, COCOA (PROCESSED WITH ALKALI), CONTAINS 2% OR LESS OF CORNSTARCH, SALT, SOY LECITHIN, NATURAL AND ARTIFICIAL FLAVOR, INVERT SUGAR, CELLULOSE GEL, LEAVENING (BAKING SODA, SODIUM ACID PYROPHOSPHATE, MONOCALCIUM PHOSPHATE), CELLULOSE GUM, SODIUM CITRATE, TRICALCIUM PHOSPHATE, NONFAT MILK, SODIUM ALGINATE, XANTHAN GUM, DATEM, BHT FOR FRESHNESS.

Wow.  That is a whole lot of 20 + ingredients for something that is only 100 calories, tastes like air and doesn't fill you up!  Did you know that the preservative TBHQ is a form a butane?  (Yes butane, like the gasoline).  

Looking for some natural, healthy 100 calorie snacks you will actually enjoy?  Here's a few!  Make the smart swap and stop eating 100 calorie packaged goods with empty calories!

100 Calories (more or less) nutritious Smart Swaps:  

 

• 3 multi-grain crackers with a slice of low-fat cheese
• 1/2 cup cottage cheese with wedge of cantaloupe
• 14 almonds
• a fruit smoothie (1/3 cup lowfat yogurt, 2/3 cup frozen berries and ice)
• 1/3 cup edamame
• 8 baby carrots with hummus 
• apple slices with 2 tbsp. peanut butter 
• a Stonyfield farms 6 oz. fat free yogurt
• 1/2 cup nonfat Greek yogurt with honey
• 1 cup grapes  
•  Trader Joe's light string cheese 
• 1 Kashi soft-baked cookie
• 1 1/2 cups oil popped popcorn, unbuttered (homemade) 
• 1 1/2 cups berries, unsweetened 

 Have any other natural 100 calorie ideas?  Post a comment below! 

~The Healthy Food Detective  :)