What you eat most often will affect your health. Some foods may seem “healthy” but may be high in calories and contribute to obesity and heart disease with high saturated fat, added sugar, and salt.
Knowing the healthier picks may help to improve your health and trim your waistline. Here are commonly consumed foods and how they compare nutritionally on average.
“Wrap-able” Foods
| Food | Calories | Sat Fat | Sodium | Top nutrients |
| Flour tortilla, 1 large | 220 | 2 | 525 | B vitamins added to the product |
| Flour wrap, 1 large | 250 | 1 | 450 | B vitamins usually added; may have vitamin A and calcium |
| Pita bread, 1 large | 230 | 0.2 | 450 | B vitamins typically added |
| Whole wheat bread, 2 slices | 180 | 0.5 | 328 | B vitamins naturally occurring, high in fiber |
| Bun or 2 slices white bread | 150 | 0.4 | 263 | B vitamins, added to the product |
| Rice paper, 2 medium | 100 | 0 | 90 | few to none |
| Corn Tortillas, 3 small | 120 | 0.3 | 24 | fiber |
| Romaine lettuce, 2 leaves | 20 | 0 | 0 | vitamin A and K |
Winners:
Lettuce, corn tortillas, rice paper
Skip the bread and flour tortillas and lower your calorie, saturated fat, and sodium intake. Extra bonus points for dark leafy lettuces for a low calorie, non-fat/ salt, high fiber, and nutrient-rich choice.
Runners up:
Whole wheat bread – It naturally has B vitamins and is high in fiber.
Losers:
Flour tortillas, flour wraps, pita, and white bread
The enormous amount of salt in various pita breads and flour-based wraps is quite shocking! Calories and saturated fat are often higher in the average flour tortilla than bread or corn tortillas.
All of these items typically lack fiber, if not whole grain, and are mostly simple carbs that increase blood sugar more quickly than complex carbs.
The Wrap-up – pun intended
Salt and even saturated fat can be very high in many grain-based and wrap-able foods. Opt for low-salt, thinly sliced bread and smaller portions when eating these foods.
Better yet, swap them out for healthier items, including whole-grain varieties, corn tortillas, and lettuce leaves. For instance, try these awesome whole grain wraps that we absolutely love!
Beverages
Liquid calories can truly pack on the pounds. Here are some nutritional comparisons of drinks to give you an idea of what’s in your drink.
| 12 oz | Calories | Sugar | Top Nutrients |
| Soda | 150 | 39 | Sugar is added, no other nutrients |
| Energy drink | 160 | 38 | Sugar is added, B vitamins |
| Fruit punch | 165 | 40 | Sugar is added, little to no other nutrients |
| Milk 2% | 185 | 18 (intrinsic) | Protein, potassium, calcium, B vitamins, magnesium, fortified with vitamin A & D |
| OJ | 165 | 39 (intrinsic) | Potassium, B vitamins, vitamin C, may have calcium and vitamin D, plant phytonutrients |
| Coffee, plain | 0 | 0 | B vitamins, plant phytonutrients |
| Tea, plain black | 0 | 0 | Manganese, plant phytonutrients |
Winners:
Coffee, Tea, Milk, OJ
Packed full of nutrients and often plant phytonutrients known to support health, you can’t go wrong with these choices.
While OJ and milk do have calories, they are primarily from naturally occurring sugars and protein (milk), and they provide an abundance of vitamins and minerals.
Losers:
Soda, energy drinks, fruit punch
Colas, energy drinks, and fruit punch are mostly added sugars without little to no nutrients. Essentially you drink a bunch of calories.
Opt for 100% juice when craving fruity drinks to gain more nutrients per calorie, and skip the sodas and energy drinks (um, calorie bombs).
Verdict:
Go for the most nutrients per calorie – OJ and milk, or skip the beverage calories altogether and opt for coffee or tea.
Even if you add half-and-half and sugar to coffee or tea, the calories are much lower than the other choices (~50). Colas and energy drinks are mostly just added sugar so limit these drinks.
Healthier choices most of the time make for a better you!
*Food nutrient values are based upon USDA SR28 database, “What’s in the Food We Eat” reedier.arnet.usda.gov, or on large food manufacturer nutrition data. They do not necessarily represent all brands or varieties of these foods.
Content presented here, although created by US Registered Dietitians and PhD-level Nutritional Biologists, is for informational purposes only and is not intended to be medical advice. Consult your health care provider before using any supplements or making dietary changes.
