Better Choices Make a Difference

In Eat This, Not That, two editors of Men's Health and Women's Health magazines, David Zinczenko and Matt Goulding, have produced a handy guidebook about nutritional values of many foods we eat.  The premise is that dieting isn't the end-all to weight control.  We can improve our health by making better choices in products.  In other words, I can enjoy chocolate cookies with fewer negative effects if I make an informed decision about the brand.


Maneuvering the Pitfalls

The authors provide good information about the pitfalls of vocabulary used in labeling products.  How do companies use language to stay within federal guidelines, yet not tell accurate stories?  Further, what do the "natural" or "organic" or "healthy" tags really mean?  Are organic or natural necessarily healthier?  Case in point:
- 1 tablespoon of Smuckers organic apricot preserves contains 50 calories and 12 grams of sugar, as opposed to
- 1 tablespoon of Polaner all-fruit with 40 calories and 8 grams of sugar - a significant difference if this is a regular choice and considering that 1 tablespoon is probably less than what is normally eaten.

A particularly interesting chapter lists the "20 Worst Packaged Foods in America."  If you think you're getting a healthy meal with Quaker 100% Natural Granola Oats, Honey & Raisins (#11), you're in for a shock at the levels of fat, calories, and sugar!

Understanding nutritional values and navigating the lingo can be overwhelming.  Thanks to Eat This, Not That, the task is easier.  Though the book can't reasonably compare every food brand, it does a good job of highlighting many popular ones.  Besides, if my present brand isn't in the book, I can compare the label listings to those of the "better" products listed.


Contents

Throughout, the information is well-researched and detailed.  The first quarter of the book is dedicated to information on nutrition in general.  Some of the topics include:
- Reading labels (one suggestion:  if confused, opt for the shorter list of ingredients - probably fewer additives)
- "11 Secrets the Food Industry Doesn't Want You to Know" (If you're queasy, skip the section on allowable levels of insect parts in food.  This tidbit surprised me:  the American Heart Association certified logo that appears on foods - food companies pay for it.)
- An informative listing of produce, herbs, and spices and the various nutritional values each provide
- Cheese, fish, and meat options (in addition to the old standbys, you'll find ostrich and bison on the list)
- Dairy, bread, and grain choices.

Obviously well-researched, the book compares poor and better choices of food brands.  Each double-page spread contains the Eat This choices on the left page and the Not This on the right.  The "best" option presented might not be available in all areas.  Luckily, the book offers 6 or 8 "better" choices in each category.  It's important to note that the Eat This choices are not always nutritional - they are simply less harmful that the Not That listings.   

Some of the areas of comparison:
- Fat grams (including saturated fat)
- Sugar contentSodium content
- Calories
- Fiber grams

The book is fairly extensive in the food categories compared.  A few examples:
- Breakfast cereals
- Caffeinated and energy drinks
- Ice cream bars and sandwiches
- Potato chips (and other snacks such as popcorn and pretzels)
- Canned and jarred vegetables and fruits
- Beans and chili
- Frozen entreesBreadsButters, margarines, & spreads
- Grains (e.g., rice)

A brief section offers recipes.  Though I haven't yet tried any of these, they sound appetizing.  Nutrition values are provided, as well as comparisons to restaurant versions.

A very helpful glossary of common food additives completes the book.  The next time you can't figure out whether that HydroxyAnisole you're about to consume can eventually kill you (it might), check it out here.


Overall Reaction

I must admit that I love this little (about 6 inches square, 320 pages) book.  Though it certainly doesn't list every product available, it's well-researched and detailed, providing a good number of options. 

I see only two drawbacks to the use of this book.  First:  if I carry it to the grocery store with me, I could spend many hours completing my shopping as I leaf through the pages in each aisle.  Well, maybe that's not a drawback - it will force me to discipline myself to make choices in advance.   

Second:  I'd hate to think that someone reading this book would think that merely switching brands will guarantee a healthy diet.  After all, potato chips are still potato chips.  The book simply helps to make better informed choices for healthier eating.

Eat This, Not That isn't a comprehensive bible, but it's a good resource if you're concerned about the effects of food upon your health.  Be prepared for a few surprises as you compare the foods!