Nutrition / Granola / Meal Replacement Bars - Making Smart Choices !

Clif Bars, Luna, Kashi, Quaker Crunchy Bars...so many choices but how do you know which bar is right for you ? One of the key things to remember is that there are different bars to match different needs.  There are Granola Bars, Meal Relacement Bars, as well as Snack/Nutrition Bars.

Nutrition bars are filled with nutrients, protein, vitamins, minerals, carbohydrates, sugar and fat. They are individually wrapped, and it may be tempting to use nutrition bars as convenient snacks or as fuel just before exercise. While this may be a good use for the bars, be careful -- not all the bars offer the same nutrients, and some of them may not be much better nutritionally than candy bars.

Your body needs energy to fuel activity, and the energy that it uses comes in the form of calories. Nutrition bars provide calories, but little else.  Some bars provide excessive carbohydrates, protein and fat, but for the most part, these nutrients mostly contribute fuel.

Rather than spending money on costly bars, focus on eating well-balanced meals, getting enough sleep and exercising regularly for energy.

Eat fruit, yogurt or nuts as a light snack to fuel your exercise.

One of the rules to remember is Sugar Content when looking at the label.  TIP: Anything under 9 grams per bar IS the smart choice !  Sugar content over that is bordering on high levels.

 

As I mentioned the other day, Clif Bars are well marketed.  The owner began making batches in his kitchen with his mother as taste tester in California.  But unless you use them sparingly....you are taking in alot of calories and SUGAR. 

 

 

Clif Bar

There are a variety of Clif bars available, and they vary according to your needs. Clif Bar varieties include the natural original bar, kids Z Bar, Mojo, Builder's, Crunch, Simple and Delicious and Sweet and Salty. The original Clif Bar is made from 70 percent organic ingredients, and the bars' ingredients include brown rice syrup, a protein blend, oats, flour, dried fruit, oil, salt and natural colors. One bar usually provides 200 to 250 calories, about 10 g protein and 20 g sugar.

 

Luna Bar

Luna bars are designed for female athletes (yes, athletes!) and source their protein from soy. The main ingredients of the bars include brown rice syrup, evaporated cane juice, oat flour, oats, soy lecithin, soy beans, whole grains, and vitamin and mineral supplements. There are approximately 20 flavor varieties for the original Luna Bar, and there are also mini bars and protein bars that increase the amount of protein to 20 grams. Smaller bar for sure and better as far as Sugar content  as One original bar averages 180 calories, 13 g sugar and 9 g protein.

Kashi Bars

These are one of my favorite Go-To Bars around 3 p.m. or pre-workout....With rich, creamy peanut butter, roasted peanuts and a touch of wildflower honey, the Kashi TLC Peanut Peanut Butter granola bars have 4g of Fiber and 7g of Protein. AND under 9 grms of Sugar !!!! Most Kashi Bars come in under the Sugar allowance !

Here's how to determine what you need in a bar.

Calories:
Energy bars range in calories from about 100 to 300. If you are not using them as a meal replacement, they can sabotage your best efforts at losing weight if you don't read labels carefully. (Kashi Go Lean's cereal slimming system bars, for example, contain 280 calories and 5 grams of fat; Met-Rx bars have 320 calories). If you're having these bars as a snack, choose one on the lower range of the calorie spectrum. PowerBar Pria is an example of one that tastes great, and at only 110 calories, it won't make a big dent into your daily food budget.

Carbohydrates:
Carbohydrates are the main fuel source for the muscles and brain, and play an important role in the diet. Some bars have as little as 3 grams of carbohydrates, whereas others, like the Clif bar, have 41 grams. This is more carbohydrates than what you would get in 3 slices of bread. More than 30 grams is not necessary for a snack, unless you plan to engage in long periods of exercise. (Since carbs are the primary source of fuel for the muscles, they are very important during endurance events, such as marathons, or even long basketball games. The PowerBar performance bar has 45 grams of carbs and is very low in fat (only 2 grams).

Protein:
Some like Met-Rx Protein Plus, have over 30 grams of protein--more than a deck of cards worth of chicken or meat. This much protein is generally not necessary, but it can be helpful if you are doing muscle-building exercise, to help the wear and tear of the muscles. PowerBar's Protein Plus has 4.6 grams of glutamine, which can help to rid the muscles of excess lactic acid (Lactic acid is formed during high intensity exercise, when the muscles lack oxygen, and it can interfere with the muscle's ability to contract). Some bars, like Genisoy, offer soy protein as the main protein source. Soy has been shown to help lower cholesterol levels, and possibly protect against other diseases.

5 Tips for Buying Energy Bars

• Watch calories and fat - up to 300 calories and 10 grams of fat is reasonable for a meal replacement, but cut that in half for a snack.
• Choose a bar with at least 30 grams of carbs if you plan to engage in long periods of exercise. (Same for protein, if you're working those muscles)
• Look for vitamins and minerals that you wouldn't get from foods (like calcium and iron)
• Limit saturated fat to 3 grams or less per bar.
• Go for bars with 3 grams of fiber, for weight control.

Also, you should NEVER replace a meal with simply a Granola/Nutrition Bar.  Too many people do this instead of proper balanced meal.  As I always say....PREP is the most important thing you can do as far as weekly meals.  Take the extra time on a Sunday to think about your week ahead and how your meals may be impacted by your schedule.  

"Inspire, Create, Motivate"

My "Perfect Diet" is Making me Fat !

You've followed the weight loss rules:


More vegetables, less red meat, no chips or soda an cutting down your alcohol content.  So if you're doing everything right, why is the needle on the scale going in the wrong direction?   Even with the best of intentions, something as simple as a healthy-but-oversize snacks can make us gain. But finding small ways to save just 100 calories a day can take off 10 pounds in a year.


The Yo-Yo Dieter


"I eat healthy, balanced meals and snacks--and my weight still fluctuates! I DO eat  clean! "
I see this ALL the time !   People tell me they "eat healthy" and I watch them very closely.  Invariably - they are fooling themselves and cheating in private OR making the wrong choices about what & when to eat.


YES - you NEED Carbs !!!! 
Making sure each meal includes a healthy combination of fat, carbohydrates, and protein, plus at least one fruit or vegetable--such as chicken and hummus in a multigrain wrap, with { baby carrots on the side. For snacks and sometimes on-the-go meals you can have apple slices with almond butter or make Power Balls and keep some with you !!!    Eat every 3 hours, (set an alarm to remind yourself if you have to !) Eventually your body will get used to this method of eating and your stomach will prompt you that it's time to eat !
Drink about 50 ounces of water a day, skip alcohol and fast food, and exercise regularly.
More calorie-cutting tips: 
Pare down the ENERGY BARS !  I see way too many people snacking on what they think are healthy Protein / Granola Bars !

Take a look below at Clif Bar - Peanut Butter !
20 GRAMS OF SUGAR !!!  Calories from Fat - 45.0 !!!!   Are you nuts ??

* Percent Daily Values are based on a 2,000 calorie diet.

Your daily values may be higher or lower depending on your calories needs. Which Leads to another issue - you SHOULD not be on a 2000 calorie / per day diet unless you are a tri-athlete / bodybuilder !

Go lean on protein  If you MUST eat Red Meat, keep it to the minimum servings - maybe once ot twice a month but the type of meat / or cut of meat makes a difference !  Some cuts of meat may look good but the calories can come from fat; and the same amount of skinless turkey has 144 calories. And turkey sausage has 75% less saturated fat than the pork version. Other lean sources of protein: fish and beans.

Skip "diet" treats - Fat-free and sugar-free aren't necessarily low-calorie: For example, one brand of chocolate chip cookie has 53 calories; the reduced-fat version has only 6 fewer. Plus, studies show that overweight people who eat low-fat instead of regular snacks consume, on average, twice as many calories.

Here is a sample diet you can follow if you are trying to lose weight -
BREAKFAST 3 egg whites*, scrambled, with 1 slice multigrain bread and 1 small apple
SNACK 3/4 c berries with 1/4 c granola
LUNCH Protein drink - Whey Protein
SNACK 1/2 c low-fat plain Greek yogurt with some berries.
DINNER 3 oz turkey cutlet with 1/2 c brown rice, handful of baby carrots, and small side salad with 2 Tbsp light dressing; 1 serving whole wheat graham crackers and
4 oz low-fat milk for dessert
Eat in the morning
Studies show that people who have breakfast are better able to lose weight, and keep it off, than those who don't. 

Stress Eating - Monitor and be aware of your "Triggers"
 "Binges can be caused by so many things--stress, menstrual cycle, even genetics. Try to eat 30 min. after waking up in the morning and have a small meal that combines fiber and protein to help jump-start your metabolism and boost your energy.

Curb liquid calories !
Watch the Sweetners and Syrup in your favorite hot beverages !   You can cut out alot of sugar by switching your fav Starbucks Latte which has 150 calories in sweetener alone.  She should also replace your wine or beer with flavored club soda or water a few nights a week.

Keep snack portions in check 
Nuts provide healthy fat, and prunes are packed with nutrients, but the combo is high in calories.  Use Portion Control - take the portion control quiz on my page !
 
Expand menu options 
Constantly read up on new recipies and read "The Eat Clean Diet" by Tosca Reno. It is a great book for beginners who want to learn all about proper nutrition.

Balance your Meals
To help curb munchies, make sure each meal is well balanced--3 ounces of protein, 1 cup or less of whole grains, and lots of vegetables.

Cook in bulk
It's tough to find time to make meals every day, so when you do cook, prepare more than you need and freeze the extra portions.  That way, even on the craziest days, you have a healthy home-cooked meal ready to reheat. And keep good-for-you snacks in the house, such as whole grain crackers or low-fat cheese wedges. I always PREP on a Sunday for my week of eating. Being prepared is more than half the battle. If you are NOT prepared you can easily get tempted and eat the wrong thing like office sweets and donuts.

Get a lower-calorie chocolate fix
YOU love chocolate, but just five chocolate-covered almonds have 210 calories, and a giant soft-baked deli cookie could pack 400 to 500 calories. So if you must indulge.....Drizzle fresh fruit with chocolate syrup (1 tablespoon is 54 calories), stir 1 tablespoon of chocolate chips (70 calories) into fatfree Greek-style yogurt, or sip diet hot chocolate (25 calories per packet).

TELL YOU BODY THE KITCHEN IS CLOSED - Have peppermint after dinner 
Chewing on peppermint-flavored gum and drinking peppermint tea are two great options: Researchers have found that people who simply sniffed peppermint ate 23% fewer calories, on average, over a 5-day period.

KEEP a FOOD JOURNAL for TWO WEEKS !  - You will be astonished how many calories you are eating !


Play The Portions Game!
Do you know what a healthy serving of nuts looks like? Or how big 3 ounces of chicken is? Take the Portion Control Pop Quiz and find out at prevention.com/portioncontrol.

"Peace, Love, Fitness"