healthy food

Here's What You Can (And Can't) Buy With SNAP

Carrie Kirby — Tue, 03 Apr 2018 08:30:13 +0000

The Supplemental Nutrition Assistance Program (SNAP), formerly known as food stamps, has always been controversial. It's meant to help ensure that everyone gets enough to eat, and the program assures applicants that they have the right to be treated with "dignity, consideration, and respect." Yet, the program also imposes lots of complicated rules on users, and many people have shared opinions about whether users are making "acceptable" choices with their SNAP dollars.

Recently, SNAP has been in the news — and in the middle of countless social media debates — because of three developments.

First, Amazon opened its first automated grocery store, Amazon Go, where you can simply enter the store on the app, take the items you need, and leave without checking out as part of their Just Walk Out shopping experience. However, it doesn't accept SNAP.

Second, a petition has been circulating advocating that SNAP benefits should cover food for pets as well as human household members.

And third, the Trump administration Office of Management and budget director, Mick Mulvaney, proposed replacing food aid to low-income families with a "Blue Apron-style" box of canned goods and other non-perishables.

Which made us wonder what you can currently buy with SNAP, and what you can't.

What you can buy with SNAP

SNAP and its beneficiaries have plenty of critics, often people who feel that low-income individuals should be limited in what they are allowed to purchase with public funds. Critics of those critics would say that prescribing their shopping lists is intrusive. Generally, the rules limit SNAP purchases to food products, with some limitations and exceptions.

Energy drinks

Energy drinks such as Red Bull have been available for purchase with food stamps since 2013, when companies making them began changing their labels to list "nutrition facts" instead of "supplement facts." Critics have tried to have them removed from eligibility, but as long as they are classified as a food item, they are likely to stay.

Luxury items

Since they are clearly food items, you can, in theory, buy steak, lobster, shrimp, or any other high-end food with food stamps. Legislators have proposed removing such items from the program, but in reality there is no need: Data from the Bureau of Labor Statistics shows that people in the income group low enough to qualify for SNAP hardly buy any beef or seafood (only about 10 percent of the average monthly grocery bill), because it's too expensive.

Junk food

There is some truth to the impression that a lot of SNAP recipients buy junk food. A 2011 USDA analysis found that 23 cents of every SNAP dollar goes to sweetened beverages, desserts, salty snacks, candy, and sugar. (The other 77 cents goes toward meal ingredients, such as milk, bread, meat, cereal, and vegetables.) However, non-SNAP households spent 20 cents of every dollar on those same sweet treats. So shopping habits were similar, regardless of payment method.

Nutritionists have expressed concern about the amount of junk food purchases funded by SNAP, which is meant to improve health, not to contribute to health problems such as obesity. But attempts to cut junk food from SNAP run into problems both with complexity and with the discomfort of making the government the judge of which foods are worthy and which aren't.

Birthday cake

While you can't buy hot prepared food items, you can buy baked goods. Muffins, cakes, and cookies purchased at grocery stores and some bakeries are fair game.

Holiday items

Since they are technically edible, you can buy your Halloween pumpkins with SNAP — but not decorative gourds. Gift baskets, prefilled stockings or prefilled Easter baskets can be purchased as well, but only if at least 50 percent of the contents are edible items and the basket contains no prohibited items. For example, you could buy a holiday stocking with a few small toys and a lot of candy, but not a large stuffed bear holding a small box of chocolate.

K-Cups

You can purchase coffee to make at home, in any form, with your SNAP card. This includes single-use pods such as K-Cups, instant coffee, cappuccino mix, whole bean, or fresh ground coffee.

Taco Bell (sometimes)

The vast majority of SNAP recipients are limited to buying groceries with SNAP. But in some states, elderly, disabled, and homeless SNAP recipients can participate in the Restaurant Meals Program. In Arizona, participating restaurants include Taco Bell, Denny's, Subway, and others.

Seeds

In 2014, SNAP began allowing participants to purchase seeds and plants that produce food, and launched a site to encourage gardening.

Produce at the farmers market

You can legally buy fresh fruits and veggies, as well as homemade jams and honey, at farmers markets. The only catch is that most stands only accept cash, while SNAP functions as a debit card. The government is working with local markets to change that, including publishing a directory of farmers markets that accept SNAP and setting up incentive programs such as bonuses for SNAP users.

Food from online grocers

The USDA is operating a pilot program allowing SNAP users to order groceries online. This could be a boon to people living in food deserts and homebound elderly and disabled people, not to mention parents of small children and those who work long hours and can't get to the store. (See also: 6 Ways Having Your Groceries Delivered Can Save You Money)

Cocktail mixers

While you cannot use SNAP for alcohol, you can buy mocktails, bloody mary mix, tonic water, or margarita mix.

Things you can't buy with SNAP

Despite the fact that we just listed a wide range of items that you can buy, there are actually plenty of things you are not allowed to purchase with SNAP benefits. Some make perfect sense; there's no way taxpayers are going to fund cigarette or alcohol purchases. But there are valid arguments that some of the following items should be covered.

Rotisserie chicken

Those hot roasted chickens in the deli are sometimes cheaper, pound for pound, than raw chicken. And for people who don't have access to a kitchen, they could be included in many healthy meals such as chicken tacos or chicken salad. However, most SNAP recipients can't purchase any hot prepared foods, including these.

Toiletries

Since they are not food, you can't use SNAP to buy household items such as soap, laundry detergent, diapers, sanitary napkins, or toilet paper. Since these items are essential, this restriction can be a hardship for SNAP recipients.

Pet food

As mentioned above, a petition asking the federal government to include pet food in the SNAP program recently received more than 230,000 signatures. While there's a valid argument to be made that pet ownership is a luxury that the American taxpayer shouldn't have to support, the counterargument is that pet owners that fall into poverty are more likely to give up or abandon pets if they can't feed them — and housing these pets in shelters or euthanizing them costs the public money.

Grocery bag fees

More and more local governments are discouraging waste by requiring stores to charge for grocery bags. SNAP cannot be used to pay those fees, and the local law may not exempt SNAP users. So SNAP users should either bring their own bags or be prepared to pay for disposable bags with cash.

Food shipping charges

SNAP users participating in the trial of online grocery ordering must pay any delivery or convenience fees in cash.

Live animals

While you could buy live crabs to cook at home, you can't use your SNAP card to buy a piglet to raise or a cow to milk — even if it would save you money and provide more nutritious food in the long run. Livestock just isn't part of the program.

Alcohol and cigarettes

Alcohol and cigarettes aren't food, they're not nutritious, and the public doesn't want to pay for them.

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This article is from Carrie Kirby of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Surprising Foods You Can Turn Into Chips

Camilla Cheung — Thu, 21 Jul 2016 09:00:06 +0000

There are few things I like more than a good chip. Crunchy, salty goodness — perfect for dunking into a bowl of ranch dip. You've heard of banana chips and potato chips, but what about tomato chips? Or zucchini chips? Turns out, there are many unexpected foods that can be turned into chips. Here's how to get your crunch fix while getting a few healthy servings of fruits and veggies, as well as a few other surprising foods, at the same time. (See also: 14 Popular Snacks You Can Make at Home)

1. Tomatoes

Soft, juicy tomatoes aren't usually what you think of when you picture crispy chips. This tomato chip recipe takes slices of tomatoes and smothers them with parmesan and seasonings. After they crisp up in the oven, you've got perfectly seasoned, crunchy little mini pizzas made of tomatoes.

2. Zucchini

If you're going to be making a lot of chips, it's a great idea to invest in a mandoline slicer. This super-sharp kitchen gadget slices almost anything up into thin, even, rounds. I don't know how low-calorie these zucchini chips are after being coated in breadcrumbs and parmesan cheese, but they certainly look delicious. Use your mandoline to thinly slice the zucchini, cover them in breadcrumbs and cheese, and bake until crispy.

3. Cucumber

Cucumbers are a delicious and crunchy dip-vehicle even when freshly sliced, but if you want to shake things up, turn them into cucumber chips. This recipe calls for baking them at a low temperature for several hours, and is customizable with the seasonings of your choice.

4. Prosciutto

Vegetables typically get all the glory when it comes to chip alternatives, but here's a delicious method for turning thinly sliced prosciutto slices into prosciutto chips, or as this cookbook author calls them, "Porkitos." Simply layer the thin slices of meat onto a parchment-lined baking sheet and bake at 350º F for 10-15 minutes until crunchy. Serve as a garnish on a salad, or munch on them straight up.

5. Beets

Beets are extremely good for you, but not necessarily crowd-pleasers. Downplay the natural earthiness of beets and increase the sweetness and crunch by turning thinly sliced beets into these rosemary-infused baked beet chips. Beet chips are delicious in a salad, where they add extra nutrition and crunch, but are just as good eaten by the handful.

6. Brussels Sprouts

If you have a hard time getting kids to eat super healthy Brussels sprouts, having Brussels sprouts chips in your arsenal might just revolutionize your game. Remove all the leaves from the Brussels sprouts, toss them with olive oil and salt, and after a few minutes of baking you'll have a bowl of chips that your kids won't even recognize as healthy.

7. Pears

Pear chips are a great alternative to apple chips, and they make a sophisticated cracker substitute on a cheese plate. Imagine a crispy pear chip topped with goat cheese and drizzled with honey. Delicious! Try this recipe for slow-roasted pear chips.

8. Pineapple

Make pineapple portable and easy-to-eat by drying pineapple slices in the oven. For a spicy and unconventional kick, try seasoning the apple slices with chili pepper. Just be sure to store the crunchy slices immediately after they cool to prevent them from softening.

9. Tofu

Now that you know you can turn vegetables, fruit, and even meat into chips, next you'll be making chips from… wait for it… tofu! Yes, this bland and sometimes spongy food can be turned into crisp, flavorful, protein-rich tofu chips. Since tofu absorbs flavors, slices of extra-firm tofu can be seasoned to perfection before being baked into crispy chips that can be used to scoop up hummus or guacamole.

10. Parmesan

If your favorite part of cheese and crackers is the cheese, why not ditch the cracker and make cheese chips instead? These parmesan crisps are full of flavor and crunch. They make a delicious appetizer or garnish on a salad, as well as on a sandwich or burger.

What other surprising foods can be turned into chips? Share with us!

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This article is from Camilla Cheung of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Allergy-Free Snacks That Are Safe for Almost Everybody

Ashley Marcin — Wed, 30 Mar 2016 09:30:25 +0000

Now that my daughter is in school, we've been put on a monthly snack helper list. At the beginning of the year, the school explained that our snacks needed to be free from allergens to be safe for all students. If you're unfamiliar (I know I was!), the eight ingredients that most commonly trigger food allergies are milk, eggs, peanuts, tree nuts, fish, shellfish, soy, and wheat.

Whether you, your child, or a friend has food allergies, you can still cook up some amazing snacks in your very own kitchen. Here are some fun, allergy-free snacks that will dazzle adults and kids alike.

1. Fruits and Veggies

You can't really go wrong with serving fresh fruits and vegetables. One of our go-to snacks for kids? Cut up trays of fresh produce arranged in a cool way. You can get really creative by slicing and dicing different shapes and designs, like with these apple butterflies. One of my favorites is to use cookie cutters to make shapes out of watermelon slices. Dried fruit is another solid alternative. And those applesauce or fruit cups you can buy at the store also work well in a pinch.

2. Cereal Mix

Many cereals are free from the common allergens. Try making a cereal trail mix for quick noshing on the go. Combine Cheerios, raisins, sunflower seeds, chocolate chips, pretzels, Goldfish, or whatever else suits your needs and hungry tummies. I'd add dried bananas and pumpkin seeds. That's the cool thing — this snack is totally customizable. Just make sure if you're serving it to a crowd that you've read all the labels for details on the allergens to make it safe for everyone.

3. Chickpea "Nuts"

These rosemary chickpea "nuts" are sure to please those crunchy, savory snack-lovers. Combine rinsed garbanzo beans with olive oil, rosemary, garlic powder, and salt. Then roast for 30 to 40 minutes at 350 degrees Fahrenheit, mixing about halfway through to make sure everything gets equally cooked. I've eaten these hot and cold. (See also: 10 Tasty and Frugal Chickpea Recipes)

4. Popcorn

If you're pressed for time and need to provide an allergy-free snack for a class, try grabbing a big bag of popcorn. There are a variety of brands and flavors on the market today. I stick with plain and lightly salted. What else is cool? Popcorn is a healthy, whole grain snack and also happens to be an excellent source of fiber.

5. Protein Bites

My daughter loves these chocolate super seed protein bites. Just blend Medjool dates in your food processor until they become a chunky paste. Then add hemp, chia, and sesame seeds along with cocoa powder, vanilla extract, cinnamon, and salt. Then fold in some mini dark chocolate chips (read the label for allergens) and freeze until firm, around 20 minutes. These little treats taste like dessert, but they're packed with all sorts of good stuff.

6. Chips and Dip

Corn chips are usually allergy-friendly as well. Try serving tortilla chips with salsa or a homemade hummus that doesn't contain tahini (helps bring the price down considerably). To make, combine chickpeas, water, garlic, lemon juice, cumin, salt, and olive oil. Blend in a food processor until smooth and store in your refrigerator.

7. Rice Cakes

My daughter makes herself "rice cake sandwiches" with nut butter spread on top. To make this completely allergy-free, try using sunflower butter, which is a tasty substitute for peanut butter. This snack is a wonderful accompaniment to carrot sticks or other fruits and veggies.

8. Granola Bars

If you watch your ingredients closely, you can make delicious granola bars that are free from common offenders. This recipe combines the goodness of gluten-free rolled oats, sunflower seeds, sunflower butter, flax seeds, vanilla extract, salt, molasses, oil, and brown sugar. Mix everything together, press into a large baking dish, and bake for 18 to 20 minutes at 350 degrees Fahrenheit.

9. Crispy Rice Treats

For special occasions, like birthdays, give them something exciting and simple to make. These allergy-friendly rice crispy treats contain that magic ingredient — sunflower butter — again in place of peanut butter. You'll mix together the butter with brown rice syrup on your stove-top. When they're fully combined, pour the mixture over the cereal and coat well. Then press your mixture into a greased baking dish and let set. You might consider doubling this recipe to serve a crowd or cutting into shapes for added flair.

10. Brownies

These fudgy brownies are gluten-free, egg-free, vegan, and more. They also taste great (I've made them) and come together relatively easily. You'll need to create a gluten-free flour blend that contains rice flour, teff flour, as well as tapioca and potato starches. It may seem expensive and labor-intensive at first, but you can use this all-purpose mixture for other recipes once you get more into allergy-free baking. Mix together with the rest of the ingredients and bake at 350 degrees Fahrenheit for 25 to 30 minutes.

What are your favorite allergy-free snacks? Please share a bite in comments!

This article is from Ashley Marcin of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

The 6 Healthiest Grocery Stores

Sarah Winfrey — Mon, 08 Feb 2016 12:00:04 +0000

Do you want to change your diet, cut back on sugar or soda, eat more whole foods, or go organic? If you do, you're definitely not alone. At least 8% of Americans resolve to eat better every year.

In fact, eating better is actually a goal I've made before and one that I know is difficult. Eating habits are hard to change, especially when you're in a hurry and you know what you like. Because changing how you eat means changing how you buy food and how you cook, it can be difficult to fit all of the time it takes to make these changes into a busy schedule.

Fortunately, you aren't working alone. Several grocery store chains have begun to actively promote healthy eating. Not sure where to start? Give one of these stores a try.

1. Kroger

The Kroger parent company not only owns the Kroger stores, but also stores branded as King Soopers, Fred Meyer, Harris Teeter, and more. This is good news, because it means that as long as you live in the continental United States, you probably have access to one.

This brand cares a lot about promoting healthy food. Every food in their stores has a NuVal number on the tag. This number, between 1 and 100, helps you judge the overall nutritional quality of a food. The higher the number, the more nutritional punch the food packs. Look for foods with good ratings, and you have a better chance of eating healthy.

Many Kroger stores also have dieticians who periodically lead tours of the stores (some of these tours are even designed for kids!). They might also hold short talks or Q&A sessions, where you can get some of your more pressing nutritional questions answered.

Kroger also promotes health in the community by donating quite a bit of fresh food — like produce and meat — to food banks. If you care, not only about your own nutrition, but about that of those who can't afford to shop in the grocery stores, giving Kroger your business can help promote these initiatives.

2. Whole Foods

It may not surprise you, but Whole Foods actively promotes healthy eating, too. Their main venue for doing so is through sponsoring and offering various educational opportunities that relate to nutrition and how to eat well. These can vary between different locations and even between individual stores. Ask your local store about cooking classes, lectures, and various tastings and pairings.

Whole Foods also offers a healthy eating specialist as part of their Health Starts Here! program. Sometimes this person teaches group classes, but many are available by appointment to show you how to achieve your nutritional goals via foods the store sells.

Finally, Whole Foods sponsors several 28-day challenges throughout the year. These are healthy eating intensives, complete with meal plans and support from other people doing the program at the same time.

3. Aldi

If you live in the UK, and don't have the American-based grocery chains, never fear! Aldi also actively promotes healthy eating. Most recently, they have removed candy, chocolates, and other sugar-filled treats from their checkout lines, replacing them instead with nuts, dried fruit, trail mixes, water, and other healthy goodies. This has been shown to help people make wiser snacking choices, simply because we often buy what is easily within reach. When those items are healthy, we eat better. (While Aldi also exists in some U.S. locations, I was unable to verify whether this program is in effect there, too.)

In addition, the Australian version of Aldi offers an entire website dedicated to helping kids eat well. This covers everything from healthy lunchbox options, to how to help picky eaters, to ideas for passing along behaviors towards food that are positive, rather than negative. If you have children who don't eat well, this could be a valuable resource (and it might help you pack your own lunch, too!).

4. Trader Joe's

If you are lucky enough to live near a Trader Joe's, check them out for some fun and healthy ideas. They offer a lot of convenience foods (like burritos you can heat up in the microwave and sweet potato fries that only need a few minutes in the oven before they're ready), and they have made a big effort to create healthier versions of these foods. Since many people feel like they don't have time to eat healthy, these foods can go far towards making this goal achievable.

It's important to note that not everything Trader Joe's sells is health food. They have a reputation for promoting healthy eating for a good reason, but you still have to make smart choices on your own. Cookies and pastries are still cookies and pastries, even when you by them at TJs!

5 & 6. Albertson's and Safeway

I lump these two together because, while neither chain has completely jumped onto the healthy eating bandwagon, they both offer their own in-house, organic brands. Albertson's has Wild Harvest, and Safeway has O Organics. While there's some question about whether eating organic food is actually healthier, it's nice to see these stores investing even a little bit in healthy eating. And if getting organic food is important to you, these brands are often cheaper than other organics!

Where do you like to buy your groceries? How do they promote making good food choices?

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Foods Scientifically Proven to Increase Your Energy

Brittany Lyte — Tue, 31 Mar 2015 21:00:10 +0000

You need fuel to stay bright-eyed and bushy-tailed, and it makes all the difference whether that fuel consists of processed sugars or healthful, natural ingredients like protein and vitamins. That’s because some foods are naturally inclined to give us a boost, while others — like melatonin-rich oatmeal and turkey dinners — are instead prone to make us want to curl up and nap. So on days when you want to keep your energy levels up and your focus razor sharp, skip the burgers, fries, and sugary soda. Opt instead for any of these activating eats. (See also: What to Eat for Lunch for a More Productive Afternoon)

1. Spinach

An excellent source of iron, spinach is a nutrient-loaded, low-calorie superfood that is one of the body's best energy producers. It's also affordable and readily available year-round. For a real jump-start, consider enjoying a spinach salad topped with two or three other energizing ingredients on this list.

2. Crab

High in protein and low in fat, crab meat helps quickly curb your hunger as it ramps up your metabolism. It's also rich in vitamin B12, which helps the body convert food into energy.

3. Mandarin Oranges

These energy-boosting citrus fruits are packed with natural sugars that give your body the juice it needs to keep moving.

4. Almonds

This convenient snack food is high in calories, making it a great choice when you want to rev up energy levels but don’t have time for a full meal. A whole cup of almonds contains about 500 calories, which is enough fuel to power your body through a 45-minute four-mile run.

5. Edamame

Eating a balanced snack every three to four hours will prevent your blood sugar from crashing, and when you need a quick, stabilizing boost, edamame is a no-brainer. Soybeans are packed with protein, magnesium, fiber, and B vitamins that help the body power up to its full potential. They’re also quick and easy to consume on-the-go.

6. Chia Seeds

The word chia translates to "strength" in the Mayan language of Mexico, where the seed is most abundantly found. It promotes endurance, energy, digestion, and detoxification. Chia seeds are also scientifically proven to enhance exercise performance in workouts that are 90 minutes or longer — much like a sports drink, but without all the added sugar.

7. Salmon

8. Brown Basmati Rice

Brown basmati rice is a whole grain that prevents blood sugar spikes and helps the body gear up for action.

9. Peanut Butter

Peanut butter is full of protein and fiber, which give you a slow, sustained release of energy — a foolproof lunch choice for those of us who want to avoid that late afternoon slump.

10. Banana

A fan favorite among athletes, bananas are a go-to food for energy and endurance. Studies show that eating a banana before and during prolonged periods of exercise will help your body maintain its peak performance level throughout the workout.

What foods do you rely on for a quick, healthy energy burst?

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This article is from Brittany Lyte of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Foods Scientifically Proven to Make You (More) Beautiful

Christa Avampato — Tue, 17 Mar 2015 11:00:07 +0000

Beauty is in the eye of the beholder, but that doesn't mean you can't help it along. Our diet plays a strong role in how we look and feel. These seven foods will do wonders for that reflection in the mirror.

1. Salmon

Everyone says salmon makes your skin glow, and in this case, everyone is right. Salmon and other fatty fishes such as tuna are loaded with iron, vitamin B12, and omega-3 fatty acids. Not only do these compounds give you radiant skin, they also provide your scalp and hair with plenty of nourishment. If you don't eat fish, flaxseed is a great alternative that provides similar benefits.

2. Lean Protein

Speaking of hair, do your locks need a boost from the inside out? Add some lean proteins such as chicken, turkey, or eggs to your diet. Protein helps restore and preserve the shine of your hair, as well as making it grow faster and stronger.

3. Berries

Cranberries, blueberries, and acai berries are loaded with antioxidants. These antioxidants aid blood flow and promote regular cell turnover to keep skin looking and feeling its best. Antioxidants keep wrinkles at bay, too.

4. Citrus

Vitamin C does a whole body good, inside and outside. It helps strengthen gums, the foundation of a beautiful smile. Vitamin C also helps our bodies produce collagen, the tissue that gives skin its elasticity and smooth appearance. As we age, our bodies naturally produce less collagen, so a boost in vitamin C helps keep us looking our best.

5. Dried Fruit

Want stronger hair and nails? Reach for a handful of dried fruit such as raisins or apricots the next time you get the munchies. Many dried fruits are rich in iron, a key nutrient for healthy hair and nails.

6. Greens

Here's another great reason to get your greens, be they kale, broccoli, or spinach: Your hair will thank you for it. The abundant vitamins A and C in green vegetables keep your hair soft, smooth, glossy, and strong.

7. Whole Grains

We often hear about the benefits of whole grains to control our weight and keep us regular. And those benefits are warranted. Did you know whole grains are also incredible for the skin? The iron, zinc, and vitamin B in whole grains fight acne and keep our complexion even and clear.

Using topical beauty treatments can cost a fortune and the results are often mixed. When we condition the body from the inside out, not only do we improve our overall health, but others see it too. Enjoy these foods and you'll make your best, most beautiful first impression.

Are these beautiful foods part of your diet?

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This article is from Christa Avampato of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

8 Supposedly Unhealthy Foods That Are Actually Good for You

Laurel Randolph — Tue, 24 Feb 2015 18:00:09 +0000

Are you a coffee lover, but you abstain for health reasons? Or do you love snacking on popcorn, but rarely indulge because it's a "junk food?" Then good 'ole science has your back. The following eight foods have gotten a bad rap over the years, but in fact can play a big part in a healthy diet. (See also: 11 Health Foods Not Worth the Money)

1. Coffee

We've long been told that drinking coffee will lead to a long list of ills: stunted growth, heart disease, and even cancer. It turns out that no correlation has been found between these conditions and drinking coffee, and that people who drink coffee regularly tend to be healthier overall.

Coffee has been shown to do exactly what you think it does: decrease risk of depression and improve cognitive function. Studies have also shown that coffee may even have long-term health benefits, such as protection against diabetes, liver disease, and Parkinson's disease. The key is to stop at two cups a day — over-consumption can lead to risks, especially for individuals with a specific genetic mutation. And go easy on the cream and sugar.

2. Potatoes

Before you speed off to the drive-thru, no, we're not talking about french fries. Potatoes are often vilified because of the way we tend to eat them: fried or loaded with butter and cheese. But on their own, these starchy vegetables are actually a low-calorie, high-fiber food. Potatoes are loaded with vitamin B6, which helps build and support cells, and other vitamins and minerals like potassium. New studies show that potatoes may also help regulate blood sugar. Try preparing a delicious side dish of skin-on, cubed potatoes roasted with olive oil and garlic.

3. Eggs

Worried about your cholesterol? No eggs! That's what we've been told for years, and the cholesterol content in egg yolks has scared away many people who are concerned about their health. Luckily, we've learned over the past 30 years that saturated fat intake has more to do with raising cholesterol levels in the blood than consuming cholesterol from food. Eggs are incredibly high in protein and have just 75 calories each, along with a whole host of nutrients. Balance is key for a healthy diet — if you have a couple of eggs for breakfast, limit your saturated fat intake for the rest of the day. You should still consult your doctor before adding eggs to your diet if you have high cholesterol.

4. Peanut Butter

At last, you can feed your kid (and yourself) that peanut butter sandwich without worry. Not many people think of this popular nut butter as a health food, but in moderation it can contribute to a healthy diet. Peanut butter is high in protein and fiber, so even though it's high in calories, it will keep you full for longer and in turn stop you from eating more. It is also rich in vitamin E and magnesium, and studies show that eating nuts or nut butter may help prevent diabetes. Be sure to select a brand that is low in sodium and sugar and has natural ingredients.

5. Alcohol

Alcohol can be healthy, but self-control is key. An all-night binge session doesn't count as healthy by a long shot, but a glass of wine every night does a body good. A large number of studies have shown that moderate drinking (one drink per day for women, two per day for men) can considerably decrease your risk for cardiovascular diseases. Alcohol can also reduce risk for gallstones and Type 2 diabetes. It's important to remember that if drinking exceeds healthful levels, alcohol swiftly becomes bad for your health. Excessive drinking has the opposite effect, increasing your risk for heart problems and potentially causing major liver trauma.

6. Canned Beans

Canned food items have been criticized in recent years due to concerns over leakage of the plastic additive BPA. Some also believe that canned products are not as nutritious as their fresh, dried, and frozen counterparts. Recent studies have shown that we don't have to pick convenience over health — BPA has shown to be harmless in normal amounts, and canned beans are nutritionally comparable to dried beans, with only slightly fewer nutrients. The key is to buy cans with "no salt added" or rinse salted beans well to remove much of the added sodium. Store leftover beans in a container and not in the can.

7. Popcorn

When thinking about junk food, popcorn is a snack that often comes to mind. High-calorie movie theatre versions laden with fake butter, oil, and salt are to blame. Many microwave brands are also loaded with chemicals and harmful fat. Homemade popcorn, on the other hand, is a whole grain, high in fiber, and low in calories. One cup of air-popped popcorn has just 31 calories and zero grams of fat, and contains essential B vitamins and minerals. Try popping some at home for a healthy snack.

8. Whole Milk and Yogurt

Because full-fat dairy is high in saturated fat, we've long been told to avoid it. Many people reach for the low-fat and fat-free varieties of milk and yogurt when they visit the dairy aisle. More saturated fat means more body fat, and less means less, right? According to some studies about the impact of full-fat dairy on weight, this may not be true. Subjects that consumed whole milk and dairy were more likely to have a trim waistline than those that didn't. Scientists aren't sure why this is the case, citing feeling satiated or a change in metabolism as possible causes. There is one thing we do know: full-fat organic dairy contains beneficial omega-3 fatty acids, making it a healthy choice when eaten in the right amounts.

Have you been avoiding any of these allegedly harmful foods?

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This article is from Laurel Randolph of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

What to Eat for Lunch for a More Productive Afternoon

Brittany Lyte — Wed, 26 Nov 2014 13:00:11 +0000

You need fuel to perform your best. And it makes all the difference whether that fuel consists of processed sugars or healthful, natural ingredients like protein and vitamins. Exhibit A: It wouldn't be Thanksgiving without a post-turkey nap, now would it?

So on days when you want to keep your energy levels up and your focus razor sharp well into the evening, skip the burgers, fries, and sugary soda, and opt instead for one of these energizing mid-day meals.

1. Spinach Salad

An excellent source of iron, spinach is a nutrient-loaded, low-calorie superfood that is one of the body's best energy producers. It's also affordable and readily available year-round.

Consider topping your spinach salad with a sprinkle of health-enhancing cranberries and energy-boosting mandarin orange slices or protein-packed almonds and sugar spike-slowing strawberries. You might also want to add a dash of chia seeds, which promote energy metabolism, regulate insulin levels, and help keep you hydrated.

2. Salmon and Brown Basmati Rice

Salmon is chock full of protein, vitamin B6, niacin, and riboflavin — all of which help convert the food you eat into energy. Lest we forget the other superpowers of this pink fish, such as its ability to lower cholesterol and reduce your risk of heart disease. We recommend enjoying a filet or two with a side of brown basmati rice, a whole grain that prevents blood sugar spikes and helps the body rev up for action.

3. Peanut Butter and Banana Sandwich

A fan favorite among athletes, bananas are a go-to food for energy and endurance. And one of the best ways to incorporate them into your lunch is to stuff fresh slices between two pieces of peanut butter covered bread. Peanut butter is full of protein and fiber, which give you a slow, sustained release of energy — a foolproof lunch choice for those of us who want to avoid that late afternoon slump. The carbohydrates in the sandwich bread will give your body even more fuel to last you 'til dinner time.

4. Crab Cakes With Edamame Salad

High in protein and low in fat, crab meat helps you feel full more quickly as it ramps up your metabolism. It's also rich in vitamin B12, which helps the body convert food into energy. Round out your meal with a side of edamame, a soybean packed with protein, magnesium, fiber, and B vitamins that help the body power up to its full potential.

5. Southwestern Corn and Black Bean Salad

A one-cup serving of corn has 5 grams of energy-building protein complete with all the essential amino acids. What it lacks is a sufficient amount of lysine to be considered a complete protein. That's where the black beans come in. Beans are packed with all the lysine your body needs to get that extra boost. Add sliced avocado to your salad for an extra boost from this fruit's 20 essential nutrients, which include fiber, potassium, vitamin E, B vitamins, and folic acid. It's a tasty lunch that's guaranteed to get you ready and raring to go for the rest of the day.

What's your usual workday lunch? Does it keep you going or slow you down? Tell us about it in comments!

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This article is from Brittany Lyte of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

12 Easy Ways to Sneak More Nutrition Into Your Food

Laurel Randolph — Fri, 10 Oct 2014 15:00:07 +0000

Getting the best nutrition possible is a no-brainer, but eating nutrient-dense food on a regular basis can be harder than it sounds. Even if you are eating the right foods, you can often still add an extra boost to snacks and meals. (See also: Multivitamins Aren't as Good for You as You Think: Eat These Real Foods Instead)

Read on for tips on hiding extra nutrients in the foods you already love without changing the reasons you love them.

1. Flax

Flax seed packs a surprising nutritional punch. It's loaded with omega-3 fatty acids and fiber, and studies suggest it can positively affect your cholesterol levels. Flax is not easily digestible in whole seed form, so be sure to buy it ground or, even better, grind it yourself with a coffee grinder before using. The oil in flax can go rancid, so store it in the refrigerator.

Adding a tablespoon or two to baked goods like muffins and pancakes won't noticeably affect the taste or the texture. It's perfect mixed into homemade granola or simply stirred into oatmeal. If you're into cooking vegan, you can also use flax as an egg replacer. Just swap an egg for some ground flax and water and boom! You have a healthy egg replacer.

2. White Whole Wheat Flour

We all know we're supposed to eat whole wheat, but sometimes the homemade version doesn't please picky eaters. In comes white whole wheat flour. A lighter and milder tasting flour with all of the benefits of whole wheat, it more seamlessly swaps for all-purpose flour in your favorite recipes. Some ideas include pancakes, breads, pizza dough, muffins, and cookies. If you're really put off by the taste of whole wheat, try substituting for half of the flour called for in the recipe.

3. Leafy Greens

Leafy greens are full of vitamins, minerals, and fiber, so why aren't we eating them all of the time? If you're tired of salad, sneaking them into different dishes makes getting your dose of greens easy. Add chopped greens to soups like chili and all broth-based soups when they are almost done cooking. Add thawed and chopped frozen spinach to meatballs and meatloaf. Include a handful of kale or spinach in your smoothie, and other than changing the drink's color, you won't even notice it.

4. Chia Seeds

Many vegans and vegetarians have discovered the magic of chia seeds, and you should too! The tiny seeds offer high-quality protein and much-sought-after omega-3 fatty acids. They are tiny in size, have a mild taste, and are an easy addition to smoothies and baked goods. They also magically create pudding when combined with milk or nondairy milk.

5. Yogurt

There's a good chance you're already eating yogurt. It's a great source of calcium and probiotics — and everyone knows it. But did you know that you can incorporate yogurt into your cooking, and in the process replace excess fats? Yogurt is great for baking, as it adds a nice flavor and moistness to recipes. You can even use it in place of buttermilk: just use a mixture of ½ yogurt and ½ milk. Plain Greek yogurt can be used in place of sour cream for items like tzatziki-style sauces, which makes a great replacement for ranch dressing. And don't forget to add some to your smoothies. Just beware of flavored and sweetened yogurts, as they tend to be full of sugar.

6. Carrots and Zucchini

Moms across America have been hiding carrots and zucchini in kid's meals for years. That's because once cooked and blended, they add fiber and vitamins without greatly affecting taste. For adults, it's just a good way of adding a serving of vegetables to that spaghetti you were craving. Add these veggies to sauces, casseroles, and shred them raw into baked goods.

7. Tofu

Tofu offers protein, calcium, and vitamins without the unhealthy fats of meat. Not everyone loves eating a big piece of steamed tofu, but you can still incorporate this healthful item into your diet. Add crumbled, firm tofu to burgers, meatballs, and other recipes using ground meat to lessen the guilt. Silken tofu blends seamlessly into smoothies and can be transformed into desserts like pudding and cheesecake.

8. Raw Honey

Honey has long been seen as a natural alternative to refined sugar, but switching to raw honey is even better for you. Raw honey has not been processed like most mainstream honey, and as a result contains more vitamins and minerals. If you're going to sweeten up that coffee or tea, you might as well get a little dose of vitamins, too. Honey can be used in place of sugar in many baking recipes, as long as you keep a few things in mind.

9. Whole Wheat Pasta

If you're going to eat a bowl of pasta, at least make it whole wheat. Recent studies suggest that refined carbohydrates can cause more weight gain than dietary fat, so making the switch to whole wheat can make a real difference in your diet. The explosion of whole wheat pasta onto market shelves in the past few years means more options and better texture and taste. It's now easy to swap the more fiber-rich whole wheat pasta in all your favorite dishes without anyone being the wiser.

10. Olive Oil

Olive oil may seem obvious, but many people are still cooking with the healthy oil in a very limited way. Instead of using olive oil just for sauteing, use it whenever a recipe calls for oil (unless you are frying or cooking at high heat). You can use olive oil in all dressings and sauces, and, as long as the recipe doesn't call for more than half a cup, when baking in place of vegetable oil. If your cake recipe calls for a large dose of oil, replace a portion of the oil so the olive oil doesn't overwhelm the flavor.

11. Broccoli and Cauliflower

Cruciferous vegetables contain vitamins, fiber, and disease-fighting phytochemicals. Too bad everyone isn't in love with the "little trees" broccoli and cauliflower. Luckily, you can utilize these vegetables in interesting ways to add a boost to your favorite dishes.

Steamed broccoli makes a delicious pesto,and is a great addition to potato soup.

Cauliflower is especially versatile and can substitute for rice, pizza crust, and is undetectable when added to mashed potatoes.

12. Avocado

Avocado is a versatile fruit full of heart-healthy fat. Even if you are not an avocado fanatic, you can incorporate it into your diet in surprising ways, often replacing unhealthy saturated fat. Avocados make surprisingly good smoothies that often taste more like milkshakes. You can incorporate avocado into your baking and decrease the fat by up to 40%. Incorporating avocado into your diet can also be as easy as using mashed, smooth avocado in place of mayo on sandwiches.

How do you like to add nutrients to your favorite dishes? Please share in comments!

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This article is from Laurel Randolph of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Foods With the Most Bang for Your Buck

Tara Struyk — Tue, 26 Aug 2014 11:00:03 +0000

What does it mean to get the most for your money when it comes to food? If you want to get the most calories for your dollar, you needn't look much further than the nearest fast food chain, which will gladly serve up a high-calorie burger, french fries, or a milkshake for less than $1.

And that cheap food sure feels like a bargain. You're full, only $1 dollar poorer, and you can be back at your desk within 20 minutes' time.

But whether that food is really the most cost-effective thing to eat depends on how you look at value. Sure, you'll probably get the most calories for your money from fast foods or junk food. The problem is that in the United States, what most people need isn't more calories, it's more nutrients.

The latest statistics show that more than two-thirds of Americans are overweight or obese. And while corpulence used to be considered a sign of wealth, rates of obesity are just as high or higher in the most disadvantaged populations. But despite all those calories, most Americans fall short of the recommended dietary guidelines for many key nutrients. In other words, the concept of getting the most for your money when it comes to buying food has changed. And, at a time when more people than ever are overfed but still undernourished, experts suggest we should be stretching our food budgets by seeking out the foods that cost the least and provide the highest possible level of nutrition. (See also: How to Eat Well on Just $20 a Week (With Meal Plans!))

A publication created by the U.S. Department of Agriculture in 2012 looked at different ways of measuring the value of food and food costs beyond cost-per-calories. It compared cost per 100 calories, cost per 100 edible grams, and cost per portion. What it found is that you can fill your plate — and your stomach — with some very healthy foods for less than the cost of a fast-food burger.

So what are the cheapest healthy foods you can buy? Here are the 10 top contenders.

Corn Tortillas

Corn tortillas are cheap food no matter how you look at them; they're cheap per calorie, they're cheap per portion, and they require little or no preparation (although if you're ambitious, you can make your own.) These aren't nutritional powerhouses on their own, but they're relatively low in calories and if you stuff them with some of the other foods on this list, you'll have a great, low-cost, nutritious meal.

Beans

Pinto beans and other dried beans are among the least expensive foods per portion size. And that's good news. Beans are powerful disease fighters that are high in fiber, protein, and antioxidants. They're filling, flavorful, and they come at a price of about 27 cents per cup. And they aren't that hard to cook up. Really.

Onions

Onions have been a staple food in many cultures for centuries; the Egyptians even worshipped these pungent layers of peel. What's not to love? They're easy to grow, can be stored for long periods, and they add loads of flavor to any dish. Plus, they're high in vitamin C and disease fighting compounds. And, at 55 cents per pound, onions are one of the least expensive vegetables out there.

Carrots

Carrots can be cooked into soups, baked into pies, or are great with a little dip as an afternoon snack. They also come with plenty of fiber and tons of vitamin A. The cost? About 63 cents per cup.

Potatoes

Potatoes have gotten a bad rap in recent years, mostly as a result of diets like Atkins or South Beach, which aim to limit carbohydrates. However, it's important to remember that potatoes have been a staple food for people around the world for centuries. Plus, many of the studies that have vilified potatoes have lumped steamed or baked potatoes together with French fries and potato chips. (See also: End Potato Prejudice: 10 Reasons Why You Should Eat Potatoes)

In reality, a plain potato is relatively low in calories, and very high in fiber and vitamins. Plus, potatoes have also been found to be the most satisfying food on the Satiety Index, which means a helping will keep you feeling fuller longer. All that for about 53 cents per cup.

Bread

Bread is another food that many health-conscious people have banished from the table, and in some cases for good reason. Research has shown that eating too much starchy food — especially at the expense of fruits and vegetables — contributes to obesity. That said, whole grains are associated with lower levels of unhealthy belly fat. The bottom line? If you stick to whole grain breads and avoid overdoing it, you'll be just fine. Look for day-old bread at your local bakery, or buy in bulk on sale and freeze it for later.

Oatmeal

Whole grains are good for you, but oats might just be the best of the bunch. Beyond providing a healthy dose of fiber, oatmeal's soluble fiber has been shown to reduce LDL (or "bad") cholesterol. Eating oatmeal regularly may also reduce the risk of Type 2 diabetes and prevent hardening of the artery walls. For the biggest benefit, use rolled or steel cut oats. And be sure to buy them unprocessed; instant oatmeal packets tend to cost more and be loaded with sugar and salt.

Milk

A gallon of milk might look pretty expensive; according to the Bureau of Labor Statistics, a gallon of milk cost an average of $3.62 as of June 2014. Even so, the FDA ranks 1% milk as less expensive than regular soda for an average serving. Full-fat milk is also cheaper on a cost-per-calorie basis, as it has more calories than the same volume of soda. And no matter what kind of milk you choose, it has far more nutrients than soda or even fruit juice, including calcium, vitamin D, and vitamin B12. Debates about milk's value as a health food aside, there's no question that it's a better, more nutritious choice than soda. It's good to know it's healthier for your budget, too.

Eggs

Eggs are the ultimate low-cost food. Not only are they inexpensive, but they are easy to prepare. They are a great source of complete protein, and include vitamins and minerals that are hard to get from other food sources, such as vitamin D, vitamin K and choline. According to the Bureau of Labor Statistics, a carton of eggs punches in at about $1.95. Breakfast (or lunch or dinner) for a few cents!

Peanut Butter

Peanut butter is nutritious, filling, practical — and cheap! One serving will give you a dose of vitamin E, magnesium and potassium, and B vitamins. Research has shown that regular consumption of peanuts and other nuts can protect against heart disease, and can significantly lower your risk of diabetes. According to the Bureau of Labor Statistics, you can bring home a one-pound jar for about $2.50.

What healthy foods help you stretch your food budget? Let me know in the comments!

This article is from Tara Struyk of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

The 6 Most Surprisingly Unhealthy Beverages

Tara Struyk — Tue, 19 Aug 2014 21:00:05 +0000

Think what you're eating is what matters most in your diet? Maybe it's what you're washing it all down with that's really the problem. According to statistics compiled by the Harvard School of Public Health, the rising consumption of sugary drinks is a major contributor to obesity in the United States. In fact, for about 25% of Americans, these drinks contribute 200 or more calories to their diet each day. (See also: 22 Reasons to Stop Drinking Soda)

Of course, the obvious culprit is soda (or "pop," depending on where you live). Fizzy, sugary drinks are also the indulgence that get vilified the most in the press and nutritional publications. Unfortunately, that isn't the only unhealthy drink you should be avoiding. Check out these six surprisingly unhealthy beverages you may have overlooked.

1. Rice Milk

Cow's milk often gets a bad rap, whether for its saturated fat content, or the hormones that are too often fed to milking cows, or to the conditions in which those cows produce their milk. And while those may all be valid concerns, many milk substitutes have problems of their own. Rice milk, in particular, is essentially just starchy water; if it isn't fortified, it provides virtually nothing in the way of protein or vitamins. Much like soda, rice milk only promises empty calories.

2. Smoothies

When it comes to having a refreshing summer treat, a smoothie seems like a good bet. But you might be better off getting the ice cream. Because let's face it: That's what you really want anyway, and you probably won't be any worse off for it.

Smoothies tend to start out as being pretty healthy. They often contain yogurt and fruit. But then, many smoothie and drink chains add sugar, protein powders, juice, and ice cream, ratcheting up the calories to as many as 500 per cup. That said, a few chains do make healthy, relatively low calorie smoothies. Just check the nutritional information rather than assuming that a smoothie is a health food. Or take control of what's in your smoothie by making your own at home.

3. Vitamin Water

Vitamins and water. It sounds like a good combo, right? After all, our bodies need both. But before you pop the cap on one of these drinks, take a look at the label. Sure, there are plenty of vitamins, as promised. But there's also a lot of sugar. About 120 calories' worth in a typical bottle. That's less than what you'll find in the same about of soda, but not by much. And as for vitamins, well, even the leading vitamin water producer says they probably won't do you much good. Is it any wonder vitamin waters are hawked by major soft drink companies like Coca Cola?

4. Iced Tea

Tea has tons of health benefits, but when it's brewed and bottled and sold as iced tea, its health benefits get a little murky.

Most people drink what those in Southern United States call "sweet tea." According to the United States Department of Agriculture's Nutrient Database, a 12-ounce glass of iced sweet tea is almost entirely made of water and carbohydrates, with 136 calories, no fat, fiber, or protein, and 32 grams of sugar. Compare that to a typical can of soda, which has about 150 calories. Sure, there are some antioxidants in that tea, but in bottled varieties, those levels are often pretty low. In other words, iced tea isn't much better than soda unless you make your own and keep sugar to a minimum.

5. Fruit Juice

A glass of fruit juice has long been represented on the USDA's Food Guide as a serving of fruit. Unfortunately, more recent research has found that while 100% fruit juice is made of fruit, it doesn't act like fruit in our bodies. Juice does include some vitamins and minerals, but it lacks whole fruit's fiber, which is what helps all the sugar in fruit enter our bloodstream at a slower rate. Plus, many fruit juices are as sugary as soft drinks. In small quantities, the vitamins in juice make it a little healthier than soda, but not by much.

6. Diet Soda

If you're a diet soda lover, you probably know it isn't healthy for you, exactly, but you may assume think it's a cut above sugar-sweetened fizzy drinks. Unfortunately, calorie-free diet drinks aren't free of health consequences. According to a 2008 University of Minnesota study, just one diet soda a day is linked to an increased risk of metabolic syndrome. A University of Texas Health Science Center study found that downing two or more cans of diet soda per day increased people's waistlines by 500%. Diet soda consumption has even been linked to kidney problems and acid reflux.

The bottom line? Many drinks that are marketed as being healthy — or healthier — are just as bad for your health as soda.

Any other surprisingly unhealthy beverages? Please share in comments!

This article is from Tara Struyk of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Make 15 Junk Food Favorites Healthier and Cheaper at Home

Ashley Marcin — Fri, 15 Aug 2014 17:00:04 +0000

Whether we want to admit it or not, we live in a world full of brightly packaged "foods" and gigantic restaurant portions. Sure, I'd love to say that I never have cravings and — instead — only fill my stomach with whole foods. I'm a child of the 1990s, however, and I'm pretty sure I subsisted on a lot of unhealthy eats throughout my teens. (See also: 25 Healthy Recipes for Lazy People)

When I get the cravings these days, I either try to skip these foods entirely or go online to find healthier ways to make them at home so they pack less of a processed punch.

1. Pizza Hut Breadsticks

I'm keen on those warm, crusty breadsticks, and this copycat recipe — complete with sticks and herbed Parmesan topping — looks incredibly satisfying. If you don't need 3 dozen breadsticks, you can easily make a half batch for weeknight snacking, and I'd suggest substituting half the white flour with whole wheat.

2. Reese's Peanut Butter Cups

I don't care so much about whatever holiday is next, but I sure look forward to finding Reese's eggs, trees, and other shapes to stuff my face with. This delicious Peanut Butter Egg recipe uses stevia and powdered sugar for sweetness, so it's certain to be much healthier than the original!

3. Peanut Butter Twix

Next in line after Reese's, my favorite candy is peanut butter Twix. This homemade recipe looks a little time intensive, but it's certainly worth the effort. The best part? The peanut butter gets a more authentic texture with crumbled graham crackers.

4. Chicken McNuggets

I didn't know it was possible to make this next dish healthy, but these copycat Chicken McNuggets are baked and gluten-free. They are also made from real chicken breast, which is far better than whatever is in the drive-through favorite. I always used to dip mine in honey!

5. Egg McMuffin

While we're on the fast food giant, check out these Egg McMuffins made with Canadian bacon, low-calorie cheese, and whole grain English muffins. The recipe yields 12, so you can make a big batch to freeze for quick breakfasts on the go. (See also: 9 Make Ahead Freezable Breakfast Meals)

6. Pop-Tarts

I definitely ate my fair share of Pop-Tarts growing up, and not as part of a healthy breakfast. This tasty version can be filled with anything from cinnamon to jam to Nutella, but whatever you choose is bound to be better than its packaged counterpart.

7. Orange Julius

I'd get this drink when we'd visit the mall, and what a treat it was! This homemade copycat beverage is sweetened with only fruit and made vegan by using almond milk, though I'm sure you can substitute in whatever dairy you prefer.

8. Wendy's Frosty

I've seen a lot of Frosty copycat recipes, but this chocolatey one seems to be lighter than the rest. It's also Weight Watchers approved with only four points. If points don't matter and you're avoiding sugar substitutes, you could always use regular pudding mix with similar results.

9. Olive Garden Dressing

This recipe might not be entirely healthier than the restaurant mix, but it might get you eating more veggies at home. Try the Olive Garden Dressing copycat and chill in your refrigerator for weeks of crunchy salads on demand.

10. Twinkie

It doesn't get more basic than the Twinkie. Here's a healthy recipe to try that also happens to be gluten free and extra gooey. If you don't like agave nectar, you can substitute maple syrup or honey for natural sweetness.

11. Rice Krispy Treats

I may need to make this recipe tonight because I'm already drooling over these Crisp Rice Treats that are made with brown rice cereal, Ricemellow Creme, and — yes — peanut butter. Drizzle some dark chocolate on top to take this dessert over the edge.

12. Mac and Cheese

I grew up on Velveeta mac and cheese, but I don't even want to know what is in that orange melty stuff. The author of this vegan copycat recipe claims this has all the classic flavor — all without containing any animal products whatsoever. The secret? Nuts!

13. Slurpee

This Strawberry Lemonade Slurpee recipe will take your love of the frosty drink to a new level. There's still plenty of summer left to enjoy, and the author offers up several fruit swaps for different variations. I'll take a mango plus peach, please!

14. Fruit Roll-Ups

I can't even begin to quantify how many Fruit Roll-Ups I must have eaten as a kid. Now I make them at home for my own child using real fruit. Check out this (video) recipe to make naturally sweetened Strawberry Fruit Roll-Ups using either an oven on low temperature or dedicated dehydrator.

15. Thin Mints

I was thrilled when I saw packaged Girl Scout style cookies pop up on grocery shelves. But they still just aren't as wholesome as homemade. Try this Paleo Thin Mints recipe for a treat even your caveman ancestors might have enjoyed.

What are your favorite (and wholesome) copycat recipes?

This article is from Ashley Marcin of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

10 Health Foods That Are Actually Making You Fatter

Brittany Lyte — Wed, 30 Jul 2014 11:00:03 +0000

Sometimes we think we're doing our bodies good when we're actually not. Misleading marketing or the temptation to over-eat foods that are nutritious when — and only when — consumed in moderation are the most common culprits. (See also: Is "Health Food" Worse for You Than "Junk Food"?)

But you're in luck, because we're here to help with our list of 10 foods commonly consumed in the name of health, but may actually be destroying it. So read on! Your waistline will thank us.

1. Fruit Juice

Next time you pour yourself a big glass of juice, think about this: a 16-ounce bottle of orange or apple juice has the same amount of carbs as five slices of bread. That's because many juice brands contain more flavored sugar water than actual fruit juice. Some leading juice brands don't contain any fruit. Zip.

Needless to say, you're much better off eating your daily servings of fruit than trying to drink them. Otherwise, you might as well wash down that healthy breakfast with a can of soda.

2. Protein Bars With Ridiculously High Sugar Content

Rule of thumb: Read the nutrition label before you take a bite. This goes for most foods, but especially protein bars. A quick look at the label will help you determine whether your health-food bar isn't really just a candy bar in a deceiving package. That's because, unless it's organic, many protein bars are full of artificial, filler ingredients and sky-high sugar content.

Opt for bars by Kind, Larabar, and Quest if you want real, healthful ingredients.

3. Fruit and Nut Mix

A handful is about all you get in a serving of fruit and nut mix. But the stuff is so good that in a single sitting we're apt to eat much, much more. The main ingredients aren't exactly optimal, either. Dried fruit is packed with up to eight times more calories as fresh fruit. That's because dried fruit is dehydrated, more dense, and sometimes coated in added sugar. Fresh grapes, for example, have 60 calories per cup while raisins have 430. And, yes, nuts are a great source of protein — but they're also fatty.

Try opting for a fruit and nut bar instead. This way you won't run the risk of accidentally chowing down on four portions at a time.

4. Avocado

Avocados are packed with vitamins, minerals, and… lots of fats. Healthy fats, but fats nonetheless. In fact, about 85% of the total calories in an avocado come from fat. Now, before you give up on this delicious, green fruit, remember that avocados are extremely healthy — in moderation. But if you overindulge, you're likely to start packing on the pounds. Even healthy fats can cause weight gain when over-consumed.

5. Cereal

Even the so-called "healthy" breakfast cereals are loaded with sugar and refined carbs. A bowl of that in the morning will shoot your blood sugar level to high heaven. The only direction from there is down. You're bound to crash two to three hours later. And when you do, your body will be craving another shot of sugar and refined carbs. It's a vicious cycle that does no good for your overall health.

But that doesn't mean you should skip what's known as the most important meal of the day. Eggs, fruit, and oatmeal are all examples of healthful morning meal options that will keep you feeling fresh and alert without that mid-morning crash.

6. Commercial Salad Dressing

For those of you who are inclined to fix a salad that tastes more like the dressing than the actual salad, consider your attempts at healthy-eating to be officially backfired. The majority of dressings available at grocery stores are loaded with absolute crap ingredients like vegetable oils and high fructose corn syrup. No matter how many healthy veggies you've got mixed in there, with dressing like that, you're not doing your body any favors.

If you can't ditch or significantly reduce your consumption of store-bought dressings, it's about time you started making your own dressing from scratch. This way you'll know exactly what ingredients you're using to drown out your greens. (See also: 5 Best Homemade Salad Dressing Recipes)

7. Gluten-Free Junk Foods

A cookie's still a cookie — gluten-free or not. That's because the absence of gluten in a food product doesn't make it one lick healthier than it's gluten-friendly counterpart — though many consumers have been led to believe otherwise. The reason for the recent rise in popularity of gluten-free products is the surge in gluten allergy or gluten intolerance diagnosis. But there's absolutely no health benefit to jumping on the gluten-free bandwagon if you haven't been diagnosed with an allergy or intolerance yourself.

So don't forget that a gluten-free muffin contains just as much fat as a regular muffin. Unfortunately, there's no such thing as a healthy muffin. It's really just a repurposed slice of cake.

8. Tofu

Despite the vast nutritional benefits of this protein-packed alternative to red meat, there are a slew of tofu dishes that aren't exactly portraits of healthy eating. Tofu that's been prepared in a deep frier, for example, is merely a calorie-rich version of an otherwise low-fat, low-cal food. And beware of tofu that's been slathered with high-cal marinades or sauces. You wouldn't qualify a caramel apple as a health food, would you?

9. Veggie Burgers

Anything made of vegetables is healthy, right? Not necessarily. A veggie burger is still a burger, and can contain more than 1,000 calories when loaded with toppings and a bun.

The vegetables in these patties undergo a good deal of processing, a process that zaps much of the nutrients. And many veggie burgers based not in vegetables but processed soy, which lacks the fiber and omega-3's that make soy healthy in the first place. Studies show processed soy can also lead to hormonal imbalance.

Yes, veggie burgers can be healthy alternatives to hamburgers. You just need to know what to look for. Check the label for brands with fewer than 10 grams of protein. That's a pretty good indicator that the patties are based in vegetables rather than soy since soy-based veggie burgers typically contain more than 10 grams of protein.

10. Wraps

Beware of this sneaky bread alternative. Many of these sandwich wraps can pack as many as 300 calories all on their own — and that's before you add those meats and veggies. A typical wrap can be up to a foot long, and if you coat that entire canvas with mayonnaise and other spreads you're very likely doubling the number of condiment calories you'll consume than if you were to make a sandwich on two slices of bread. Plus, wraps are commonly made from refined grains, which don't give you the fiber you need for a healthy lunch.

Are you still eating any of these unhealthy "health" foods?

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This article is from Brittany Lyte of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

You Can Get Coupons for Healthy Foods Too — Here's Where

Beth Buczynski — Fri, 16 May 2014 08:36:37 +0000

There's a simple formula for looking and feeling your best: Eat healthy food and occasionally break a sweat. In today's convenience-obsessed culture, both are more difficult than they sound, however. Add in the fact that healthy food usually comes with a significantly higher price tag, and it's no wonder we rely on fast-food and microwave dinners. (See also: 25 Frugal Items for Your Organic Vegan Grocery List)

Living on a budget doesn't need to mean a lifetime of eating low-quality food. Coupons can help you save big on the healthiest items and brands, but you won't find them in your Sunday paper. To help keep your grocery bills down, we've rounded up 22 websites and newsletters serving up a selection of money-saving discounts on the healthy foods you love.

1. Stonyfield

Stonyfield is one of the oldest and most well-known brands of organic yogurt, ice cream, milk, and cream on the market. Create an account on their website to access printable coupons, special offers, recipes, and free goodies.

2. Common Kindness

This unique coupon website lets you change lives while you save money on healthy foods. Every time you redeem CommonKindness printable grocery coupons, they donate funds to your favorite non-profit.

3. Mambo Sprouts

This company's value-packed coupon books (available via email, snail mail, and in-store distribution) make it easy to live healthy and save. You can also sign up for alerts so you're the first to know when new coupons are available.

4. Organic Deals

Organic Deals is a clearinghouse of coupons, giveaways, and discounts for a wide variety of healthy foods and natural living products. Browse the site daily, or sign up to have deals delivered right to your inbox.

5. Living Rich With Coupons

This cleverly named website offers a plethora of printable coupons, free sample offers, and online deals. Just sort by "organic/gluten-free" to see coupons for healthy food brands.

6. Country Choice Organic

7. LifeStyle Markets

LifeStyle Markets is a Vancouver-based organic grocery store chain that also offers online shopping to Canadian residents. View their monthly electronics flyer for the latest deals and discounts.

8. Organic Valley

Sign up for Organic Valley's monthly "Farm Friends" newsletter to gain access to organic news, recipes, and special offers for their dairy products.

9. Cascadian Farm

Since they're owned by General Mills, it's no surprised that organic foods from Cascadian Farms are available in most supermarkets. Register to receive their e-newsletter and get coupons, special offers, and more.

10. Redplum

Coupons are the main focus of Redplum.com, which offers discounts on everything from refrigerated food to beauty products. Access printable and downloadable coupons directly from the site, or sign up for their grocery coupon newsletter for even more savings.

11. Whole Foods

Want to shop at Whole Foods without spending your 'whole paycheck'? Browse the most recent printable coupons on their website before you go. (See also: Shopping at Whole Foods: 12 Smart Ways to Save)

12. Earth Fare

If you like shopping at Earth Fare, you're going to love how easy they make it to save money on your favorite brands. Use their mobile app, printable coupons, deals by phone, or join the "Tomato Bank" to earn money-saving reward points.

13. Sprouts

Sprouts grocery store constantly updates the printable coupons located on their website. You can also sign up for their newsletter to access additional deals.

14. Vitamin Cottage/Natural Grocers

This natural grocery store chain doesn't publish printable coupons online, but it does have an electronic sales flyer as well as a list of "Insider Deals" that will help you save money while shopping.

15. Health eSavers

HealthESavers.com provides valuable printable coupons for all the most popular natural brands of food, groceries, natural beauty, supplements, and pet care products.

16. Earth's Best

If you've got little ones in the house, you'll love the contests, promotions, and special family-oriented offers available from this organic baby food manufacturer.

17. Imagine Foods

Imagine Foods is known for its organic and GMO-free soups, stews, gravies, and stocks. If you've been wanting to try them, visit the website first: There's a $1-off coupon on the home page!

18. Simply Organic

Simply Organic is the king of organic spices, seasoning mixes, sauces, and salad dressings. They've also got a pretty nice list of printable coupons to use next time you're shopping in-store.

19. Healthy Life Deals

Healthy Life Deals is run by a former nanny turned blogger. It gathers up all the best on and off-line deals from Whole Foods, Trader Joe's, and other healthy grocers in one convenient place.

20. Saving Naturally

Not only does Saving Naturally deliver a wealth of natural and organic printable coupons, it also offers information about the best coupon databases in the U.S. and Canada, and tips for keeping your coupons organized.

21. Live Better America

Everything about Live Better America is designed to get you inspired about making delicious, healthy choices. Become a member to access to hundreds of dollars in coupons each month.

22. Earthbound Farm

This brand regularly offers coupons for their Organic Bound salad products. Just check the bottom of the page for the latest online offer.

Where do you find coupons and deals on healthy food? Please share in comments!

This article is from Beth Buczynski of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

9 Foods That Will Keep You Satisfied for Longer

Tim Lemke — Thu, 20 Mar 2014 10:30:34 +0000

One of the toughest things about working to maintain or lose weight is the constant feeling of hunger. You try to eat less throughout the day, but find yourself starving by the time your next meal comes around. So then you end up snacking, or eating too much when you shouldn't. (See also: How to Trick Yourself Into Eating Less)

The key to avoiding this problem is to eat foods that help you feel fuller for a longer period of time.

Nutritionists and dieticians refer to something called "satiety." In essence, it's how full a food makes you feel, and how long it takes to digest. Foods with higher satiety factors will prevent you from feeling hungry too soon and will help you cut down on snacking, or overeating at your next meal.

The "Satiety Index" was created by researcher and nutrition author Susanna Holt, who rated food satiety on a scale with white bread receiving a baseline score of 100.

In general, foods that are high in protein tend to have a higher satiety. A little bit of fat also helps. Some of this is common sense. We all probably know from experience that an apple will last longer in your stomach than a donut will. (Guess which one will last longer around your waist.) But there are some foods with staying power that you may not have considered. Here's a good list of foods that will keep you feeling full. (See also: Tasty, Frugal Protein)

Potatoes

Satiety: 323%

I love the versatility of the potato. Have some home fries or hash browns for breakfast and you'll last until noon, no problem. A baked potato for lunch will sustain you until dinner. According to Holt's study published in the European Journal of Clinical Nutrition, a 240-calorie portion of a boiled potato is more than three times more satisfying than a similar portion of white bread, making it one of the highest-rated foods on the satiety index.

Fish

Satiety: 225%

The health effects of fish are well known. Lots of vitamins and Omega-3s, while being low in saturated fat. But did you know fish will also help you feel fuller, longer? In one study performed by researchers in Sweden, people who ate fish for lunch ate 11% less at dinnertime than other test subjects who ate beef. (See also: How to Buy and Prepare Fresh Fish)

Oatmeal

Satiety: 209%

A big canister of quick oats can be your best friend in the morning. I eat oatmeal every day, and it usually sticks with me all the way to lunch. Add some raisins or even nuts for some extra staying power. Oatmeal has a satiety score of more than 200, meaning it's twice as satisfying as bread.

Beef

Satiety: 176%

Doctors say you should limit your intake of red meat, but the occasional small steak or burger won't kill you. Beef takes some work for the stomach to digest, so you'll feel nice and full for a while after a meal.

Eggs, Particularly If They Are Boiled

Satiety: 150%

Packed with protein, eggs can be a great start to your day. You can leave out the yolk and still have about 4 grams of protein in one large egg. I find that if you hard-boil or soft-boil the egg, it will take longer to digest and you won't feel hungry for a while. (See also: Perfectly Cooked Eggs)

Beans

Satiety: About 150%, depending on the bean

Legumes like black beans, lima beans, and kidney beans are filled with protein and fiber, so they'll take a while to digest. A great three-bean salad can be a very satisfying lunch. Beans are inexpensive and filled with other nutrients, too. What more can you ask for?

"Brown" Food

Satiety: 132% (brown rice), 154% (whole grain bread), 188% (brown pasta)

If you want to eat bread, go for whole wheat or whole grain bread. Brown rice will assuage your appetite better than white rice. And brown pasta will last longer than white pasta.

Cheese

Satiety: 146%

It's high in fat, so you don't want to eat too much. But higher fat, combined with its high protein, means it will take longer to work its way through your digestive system. (See also: 5 Easy Homemade Cheeses)

Fruit, Especially Apples and Oranges

Satiety: 115-200%, depending on the fruit

Fruit is usually packed with protein and fiber that takes a while to digest. But not all fruits digest at the same rate. According to the satiety index, apples and oranges are your best bet. Bananas are hugely healthy, but won't stick with you as long.

What foods fill you up? Please share in comments!

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This article is from Tim Lemke of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: