FitSugar

Turkey Breakdown: Light, Dark, and Tofurky

FitSugar — Thu, 19 Nov 2009 10:00:29 -0800

The main course for Thanksgiving has traditionally been turkey. This meat can be a great source of lean protein, but some parts of the bird are healthier than others. To see how your turkey choices add up, check out the nutritional info of this meat and also a meat-free option.

Which has more calories, white or dark meat? To find out read more.

Meat Type (4 ounce serving)	Calories	Saturated Fat (g)	Cholesterol (g)	Protein (g)
White meat	158	.4	97	34.1
White meat with skin	185	1.4	107	32.5
Dark meat	183	1.6	127	32.6
Dark meat with skin	206	2.4	132	31.3
Wing (2.1 oz.)	98	.7	61	18.5
Wing with skin (3.2 oz.)	186	2.4	104	24.9
Leg (thigh and drumstick)	180	1.4	134	333
Leg (thigh and drumstick) with skin	192	1.9	79	32.2
Tofurky Feast (1/5 of the roast, 5.2 oz.)	250	6	0	34

While dark meat does contain more calories, fat, and cholesterol, it also contains a considerable amount of iron, so go ahead and eat that drumstick you crave. Keep in mind that the skin contains a ton of calories and fat, so feel free to indulge a little, but don't go overboard. As for the Tofurky, I'm surprised to see that a serving size contains so many calories, but at least it's low in saturated fat and high in protein.

Enjoy whichever main course you choose, but remember that these numbers don't include stuffing, mashed potatoes, or gravy on the side. If you want to save room for a slice of grandma's famous pumpkin pie, limit the turkey fixings.

Cooked Leafy Green Breakdown

FitSugar — Thu, 29 Oct 2009 10:00:31 -0700

In the Summer months, I crave cool, crispy raw salad greens, but when cooler temps roll in, I'm all about cooked greens. I often sauté them in a little olive oil with garlic, and they're flavorful, low in calories, and full of vitamins and nutrients. If you've ever wondered just how nutritious they are, I made a little chart so you can find out.

To see the breakdown, read more.

1 cup cooked	Calories	Fiber (g)	Vitamin A (IU)	Iron (mg)	Potassium (mg)	Folate (mcg)
Your RDI (just to compare)	around 2,000	25-30	2,333	18	4,200	400
Spinach	41	4	18,867	6.4	839	263
Mustard spinach	29	4	14,761	1.4	513	131
Kale	36	3	17,709	1.2	296	16.9
Swiss chard	35	4	10,717	4	961	15.7
Broccoli raab (1 bunch cooked)	144	12	19,812	5.5	1,499	310
Escarole	95	5.8	1,843	1.4	530	172
Mustard greens	22.4	3	2,100	1.08	301	108
Turnip greens	33	5.7	4,199	1.3	333	196
Watercress	15	2	2,823	.36	449	8

Not sure how to use cooked greens? Try indian spiced chard or simple sautéed escarole, and this is how I like to prepare kale. If you have a tasty way to cook greens, please share it in the Healthy Recipe group.

Source: Flickr User PetroleumJelliffe

Halloween Candy Breakdown

FitSugar — Mon, 26 Oct 2009 08:00:54 -0700

Reese's Peanut Butter Cups and Snickers were my favorites when it came to Halloween as a kid. After a night of trick-or-treating, I loved to sprawl my goods on the kitchen table and count how many I got of each. Now I would never eat as much candy as I could fit in a pillowcase, since many of them are high in calories and contain trans fat, but I still like to enjoy a couple pieces this time of year. Just what is that candy doing to your waistline? Check out the nutritional info below.

1 treat size (fun size)	Calories	Fat (g)	Sugar (g)
Snickers	71	3.6	7.6
Reese's Peanut Butter Cup	90	5	8
Reese's Caramel Cup	100	5	11
Reese's Nutrageous	95	5.5	7.5

If you don't see the candy you crave, read more.

1 treat size (fun size)	Calories	Fat (g)	Sugar (g)
Milky Way	75	3	10
Butterfinger	85	3.5	8.5
Butterfinger Crisp	105	5.5	9
Milk Duds	40	2	6.3
M&M's	90	4	11.5
Peanut M&M's	93	4.7	9.1
Nestle Crunch	51.3	2.7	5.6
Peppermint Pattie	47	1	8.6
Kit Kat	73	3.7	.67
Dots	70	0	11
Skittles	80	.8	15
Jelly Belly Jellybeans	35	0	7
3 Musketeers	63.3	2	10
Milky Way Dark	81	3	11
Hershey's Bar	66.7	4	7.7
Take 5	105	5.5	9
100 Grand	95	4	11
Nerds	50	0	12
Whoppers	100	4	13
Mike & Ike	50	0	9
SweeTarts	10	0	2.4
Charleston Chew Minis (13 pieces)	180	5	22
Babe Ruth	85	4	10
Health Bar	77	4.7	8.7
Almond Joy	91	5.1	9.2

Bagel Breakfast: Which Spread Should You Choose?

FitSugar — Tue, 01 Sep 2009 03:00:02 -0700

Bagels have gotten a bad reputation for being a dieter's nightmare, since one plain bagel contains 260 calories and 56 grams of carbs. But I believe a carb-free diet isn't the healthiest way to drop pounds and maintain a healthy weight, so I think it's more than OK to enjoy a warm, toasted bagel every so often. They're not all as unhealthy as everyone thinks, especially if you choose one made with whole wheat flour, whole grains, or seeds. It also depends on what spread you choose to smear on. Does butter contain more cholesterol than cream cheese? Which contains more calories, almond butter or peanut butter? To find out the answers and see the nutritional info for other bagel spreads, keep reading

Haagen Dazs Five Ice Cream

FitSugar — Wed, 26 Aug 2009 12:30:25 -0700

Ice cream is one of my weaknesses, and I always keep some in the freezer just so I can enjoy a spoonful or two when I'm craving it. Frozen yogurt, low calorie sorbet, or dairy-free ice creams are all good options, but sometimes you want the real deal. If you're looking for a healthier alternative, but don't want to give up on flavor or creaminess, check out Haagen Dazs Five. The five stand for five ingredients, which is all you'll find in their seven new flavors.

To see what the ingredients are and see how it compares to regular Haagen Dazs ice cream read more.

Here is the nutritional info for a half cup serving. The first ingredient for this line of ice cream is skim milk, while in their regular ice cream, the first ingredient is cream. That means these seven flavors have fewer calories, are lower in fat and saturated fat, and have less cholesterol. So if you're looking for an all natural ice cream that's slightly healthier but doesn't compromise on taste or creaminess, Haagen Dazs Five is just the thing.

Flavor	Calories	Fat (g)	Sat. Fat (g)	Chol. (mg)	Carbs (g)	Sugar (g)	Protein (g)	Ingredients
Mint	220	12	7	70	24	23	5	Skim milk, cream, sugar, egg yolks, mint extract.
Ginger	230	12	7	75	25	22	5	Skim milk, cream, sugar, ginger, egg yolks.
Coffee	220	12	7	70	23	21	5	Skim milk, cream, sugar, egg yolks, coffee.
Vanilla Bean	220	11	7	70	24	22	5	Skim milk, cream, sugar, egg yolks, vanilla.
Passion Fruit	220	11	6	70	25	24	4	Skim milk, cream, sugar, passion fruit juice, egg yolks.
Brown Sugar	230	12	7	85	26	23	5	Skim milk, cream, brown sugar, sugar, egg yolks.
Milk Chocolate	220	12	7	75	22	20	6	Skim milk, cream, sugar, egg yolks, cocoa.

Melon Breakdown

FitSugar — Wed, 05 Aug 2009 09:00:12 -0700

Refreshingly light, crisp, and juicy, melon is the perfect Summer food. You can make a mouthwatering fruit salad by mixing the different varieties, or enjoy them one at a time with some cottage cheese. I was curious to see how the many melons compare nutritionally, so I made a handy little chart. To find out which melon has the most potassium, and which has the least amount of sugar, keep reading

Summer Fair Food Breakdown

FitSugar — Mon, 03 Aug 2009 12:00:57 -0700

When Summer rolls around, we always make it to the fair so my girls can ride the ferris wheel, win a stuffed animal, and of course, eat some cotton candy. Food at the fair is not the healthiest, but in case you were wondering just how unhealthy, check out this nutritional breakdown.

	Calories	Total Fat (g)	Cholesterol (mg)	Sodium (mg)	Carbs (g)	Sugars (g)	Protein (g)
Funnel cake with powdered sugar	356	16	40	300	49	25	5
Medium candy apple	280	0	0	102	60	49.5	2.2

To see the rest of these tasty items keep reading

Veggie Burger Breakdown

FitSugar — Thu, 30 Jul 2009 05:50:16 -0700

If you're watching your saturated fat and cholesterol intake, veggie burgers are a great option when grilling. According to my burger poll, many of you actually prefer them. There are so many different brands and flavors out there now, the selection can be a little overwhelming. Some burgers are made with soy and others with grains. Other veggie burgers are just that and made from veggies. Sunshine even makes gluten-free burgers with sunflower seeds. Depending on the main ingredients, your options will differ in calories, sodium, carbs, and protein, so check out this breakdown to see which one you might want to grill up at your next BBQ.

1 Patty	Calories	Total Fat (g)	Cholesterol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Amy's Kitchen All American Veggie Burger	120	3	0	390	15	3	10
Amy's Kitchen California Veggie Burger	140	5	0	430	19	4	6
Boca All American Flame Grilled	90	3	5	280	4	4.5	14
Boca Original Vegan	70	.5	0	280	6	4	13

There's plenty more, and to see them, just read more.

1 Patty	Calories	Total Fat (g)	Cholesterol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Boca Grilled Vegetable	80	1	0	300	7	4	12
Boca Cheeseburger	100	4.65	10	360	5	4	13
Boca Garden Vegetable Made With Organic Soy	130	3	0	400	9	4	15
Boca Roasted Garlic Made With Organic Soy	130	.5	0	470	9	4	16
Gardenburger Original	100	3.5	5	420	14	5	5
Gardenburger Sun-Dried Tomato Basil	100	3	5	310	15	5	5
Gardenburger Portabella	90	2.5	5	360	15	5	5
Gardenburger Black Bean Chipotle	80	2.5	0	250	13	5	5
Gardenburger GardenVegan	100	1	0	230	12	3	10
Gardenburger California Burger	90	3.5	0	380	12	2	3
Morningstar Farms Cheddar Burger (contains partially hydrogenated soybean oil)	150	7	10	480	10	3	13
Morningstar Farms Mushroom Lover's (contains corn syrup solids)	110	6	0	220	8	less than 1	7
Morningstar Farms Veggie Medley made with organic soy	120	4	0	260	11	2	11
Morningstar Farms Classic Burger made with organic soy	150	6	0	280	9	3	14
Morningstar Farms Spicy Black Bean Veggie	120	4	0	350	13	4	11
Sunshine Burger Southwest	240	12	0	240	26	9	6
Wildwood Tofu-Veggie Burger, Original	180	13	0	330	8	1	12
Wildwood Tofu-Veggie Burger, Southwest	190	13	0	320	9	2	11

I'm curious to know what your favorite veggie burger is, so tell me in the comments section below.

Vitamin Water Breakdown

FitSugar — Fri, 17 Jul 2009 10:00:00 -0700

While on the road, you may hit up a convenience store and find yourself staring at the rows and rows of Vitamin Water. Although they may contain more calories and sugar than regular water, they also contain vitamins and minerals. So check out this breakdown to see what each flavor offers your body.

The numbers are based on one 8-ounce serving. Keep in mind that there are 2.5 servings per 20-ounce container.

Drink	Calories	Carbs (g)	Sugar (g)	Vitamins and Minerals
Power-C: Dragonfruit	50	13	13	Vitamin B3 20%, Vitamin B5 20%, Vitamin B6 20%, Vitamin B12 20%, Vitamin C 100%, Chromium 10%, Zinc 10%, Taurine 16 mg
Defense: Raspberry Apple	50	13	13	Vitamin C 60%, Vitamin B3 10%, Vitamin B6 10%, Vitamin B12 10%, Vitamin B5 10%, Zinc 10%

There are tons more flavors so read more.

Drink	Calories	Carbs (g)	Sugar (g)	Vitamins and Minerals
Focus: Kiwi Strawberry	40	9	8	Vitamin A 25%, Vitamin B3 25%, Vitamin B5 25%, Vitamin B6 25%, Vitamin B12 25%, Vitamin C 100%, Vitamin E 25%, Ginkgo biloba 10 mg, Gotu kola 10 mg, Siberian ginseng 10 mg
Balance: Cran Grapefruit	50	13	12	Vitamin A 10%, Vitamin B3 10%, Vitamin B5 10%, Vitamin B6 10%, Vitamin B12 10%, Vitamin C 40%, Vitamin E 10%, Selenium 2%, Calcium less than 2%, Zinc 10%
Endurance: Peach Mango	50	13	13	Vitamin A 10%, Vitamin B3 10%, Vitamin B5 10%, Vitamin B6 10%, Vitamin B12 10%, Vitamin C 60%, Vitamin E 10%, Astragalus 10 mg, Siberian ginseng 10 mg
Essential: Orange Orange	50	9	13	Vitamin A 50%, Vitamin B3 25%, Vitamin B5 25%, Vitamin B6 25%, Vitamin B12 25%, Vitamin C 25%, Vitamin E 25%, Calcium 2%, Iron 5%, Potassium 5%, Selenium 5%, Zinc 25%
Energy: Tropical Citrus	50	13	13	Vitamin B3 20%, Vitamin B5 20%, Vitamin B6 20%, Vitamin B12 20%, Vitamin C 40%, Guarana 10 mg, Natural Caffeine 20 mg
Rescue: Green Tea	40	9	8	Vitamin B3 25%, Vitamin B5 25%, Vitamin B6 25%, Vitamin B12 25%, Vitamin C 100%, Rosemary 8 mg, Chamomile 8 mg, Hibiscus 8 mg, Lavender 8 mg, Rose hips 8 mg
Multi-V: Lemonade	50	13	13	Vitamin A 25%, Vitamin C 100%, Vitamin E 25%, Vitamin B3 25%, Vitamin B6 25%, Vitamin B12 25%, Vitamin B5 25%, Calcium 10%, Folic Acid 25%, Magnesium 10%, Zinc 25%.
Formula 50: Grape	50	13	13	Vitamin C: 20%, Vitamin E: 20%, Vitamin B3 20%, Vitamin B6 20%, Folic acid 20%, Vitamin B12 20%, Vitamin B5 20%
Revive: Fruit Punch	50	13	13	Vitamin B3 20%, Vitamin B5 20%, Vitamin B6 20%, Vitamin B12 20%, Vitamin C 40%, Potassium: 140 mg
XXX: Acai Blueberry Pomegranate	50	13	13	Vitamin C: 100%, Vitamin B3: 10%, Vitamin B6: 10% ,Vitamin B12: 10%, Vitamin B5: 10%
Charge: Lemon Lime	50	13	13	Vitamin C: 40%, Vitamin B3: 20%, Vitamin B6: 20%, Vitamin B12: 20%, Vitamin B5: 20%, Potassium: 60 mg
Vital-T: Lemon Tea	50	13	13	Vitamin C: 60%, Vitamin E: 20%, Vitamin B3: 10%, Vitamin B6: 10% ,Vitamin B12: 10%, Vitamin B5: 10%

Fast Food Salad Breakdown

FitSugar — Mon, 06 Jul 2009 08:37:50 -0700

Chances are, you're doing some traveling this Summer and toting along healthy on-the-go snacks. But there's always a chance you'll find yourself hungry on the road with no choice but fast food.

Thankfully, many fast food chains are selling surprisingly healthy salads, but beware: fat and calorie bombs also abound. Of course, you're best off avoiding creamy salad dressing and opting for vinaigrettes: one pack of McDonald's Newman's Own Low-Fat Balsamic Vinaigrette has 40 calories and 3 grams of fat, while the brand's creamy Southwest dressing has 100 calories and 6 grams of fat per packet. If you opt for the creamy kind, try cutting the portion in half. Find out which salads have the most health appeal and which ones to avoid when you read more.

Food	Serving Size	Calories	Fat (g)	Saturated Fat (g)	Sodium (mg)	Sugar (g)	Carbs (g)	Protein (g)
Arby's Market Fresh Santa Fe Salad With Popcorn Chicken, No Dressing or Tortilla Strip	12.1 oz	415	17	5	806	6	37	25
*Arby's Market Fresh Martha's Vineyard Salad, No Dressing or Almonds	11.6 oz	273	9	4	609	17	25	22
*Burger King TenderGrill Chicken Garden Salad, No Dressing or Croutons	10.3 oz	240	9	3.5	720	3	8	33
McDonald's Bacon Ranch With Grilled Chicken, No Dressing	11.3 oz.	260	9	4	1,010	5	12	33
*McDonald's Caesar Salad With Grilled Chicken, No Dressing	11 oz.	220	6	3	890	5	12	30
Quiznos Flatbread Chopped Salad With Roasted Chicken Honey Mustard and Dressing	1 salad	1,070	71	13.5	1,770	15	69	37
Taco Bell Fiesta Taco Salad, No Shell	1 lb 0.8 oz	460	23	9	1,520	9	41	23
*Wendy's Garden Sensations Mandarin Chicken, No Almonds, Noodles, or Dressing	11 oz.	180	2	0.5	630	12	16	24
Wendy's Garden Sensations Homestyle Chicken BLT With Croutons and Dressing	14.7 oz.	780	53	14	1,740	14	42	37

* FitSugar pick