Why it has taken so long to see good tasting, healthier options

Consumers well-versed in the diet-health connection have waited decades for food companies and restaurants to figure out the good taste/good nutrition thing. But the food industry is one of the most conservative and slow-changing. It wants to make sure demand is there before rolling out a new product/dish, especially given the consumer penchant for saying one thing and eating another. Or is it that some of the results were less than appetizing from both a taste and nutrition standpoint?

Poor nutrition knowledge has lead to some false starts in the quest for taste plus health. Shot down but still warm are the “low-carb” fiasco, and those punishing “diet/health plates” featuring cottage cheese on iceberg lettuce or a bunless burger. Many chefs (and consumers) still don’t know that oil is 100% fat (as is butter) and contains 120 calories per tablespoon, or how painless it is to increase the fiber and nutrients in baked goods using common ingredients, or that the biggest factor in the caloric content of a dish/product is portion size. Want a low-calorie portion of chocolate bar? Eat one small square.

Slowing our emergence from the dark ages are also food stereotypes and myths with long half lives, such as “Sales of whole-grain products have been limited by their…bland taste compared with refined-grain products” (an actual quote from a news magazine). By definition, whole grains have more robust taste, texture and nutrition, because these qualities haven’t been processed out.  Or, “Tofu has no flavor” (per those who can eat plain boiled potatoes or chicken breast meat and not complain). Apparently only certain foods are expected to taste gourmet with no culinary help. These prejudices became so entrenched in the media and Western food world that people actually believed them (evidently without ever trying fresh tofu or any number of excellent recipes featuring it).

But the collective nutrition IQ is rising, along with the know-how to incorporate it (whether through stealth or overt ops) into foods we actually want to eat. Suddenly, stores and restaurants are bursting with healthier snacks, burgers, desserts, etc., and pioneering taste/health magazines like Eating Well are seeing a surge in interest.

What makes a food “healthy”

Aside from the general, fairly well grasped concept of a healthy diet, there is a legal definition of the term “healthy” when used in food labeling and advertising in the U.S. (unbeknownst to many, even in food manufacturing, alas): One serving as defined by FDA regs must be low in fat and saturated fat (both with their own definitions), and cannot exceed specific levels for cholesterol and sodium. The food also must provide at least 10% of the Daily Value (DV on food labels) for at least one of the following nutrients: vitamin A, vitamin C, calcium and iron. See the FDA page for details.

However, put the word “heart” in front of “healthy,” and all bets are off. “Heart healthy” is not defined (and technically not allowed), despite its ubiquity on many products/dishes that don’t meet the criteria for “healthy.” There are separate criteria for foods using various approved health claims regarding risk of coronary heart disease, but interestingly, the criteria are weaker than those for “healthy,” which is classified as a nutrient content claim. Nutrition labeling has good intentions, but there are limitations, errors and even abuse to factor in.

The Secret to a Healthy Diet is… Knowledge, Balance & Moderation (the antithesis of a diet book)

Rather than dive into the labeling labyrinth, a common sense approach to eating is the way to go for those with above average nutrition IQ. Check the ingredients first – they’re required to be listed in descending order of predominance (but aren’t always). The less processed the ingredient (e.g., whole grains, nuts, etc.), the more nutrients it contributes to the food, especially when listed near the top.

Eat a wide variety of foods to get the best balance of nutrients, keep portion sizes small (smaller than you think) except for fruits and especially vegetables, and remember that nutrition labels don’t (and aren’t required to) list all important nutrients. A food with 0% of Daily Value for vitamins A and C doesn’t mean it’s devoid of other vitamins/nutrients. And even if it does show 0% vitamin A, it might be wrong (as in the case of a certain brand of sweet potato chips -- see the Nutrition Bloopers page for examples).

At restaurants, ask for more vegetable side dishes (demand creates supply), and pay attention to how things are cooked, and of course the portions (especially of items cooked in fats, which will make them much more caloric). Restaurant portions frequently contain enough calories for a day. Enjoying the richer items responsibly is simply a matter of savoring a few tastes, rather than a plateful.

All in all, it’s a good time to be a foodie with a taste for nutrition. Think. Eat. Enjoy! 

About The Nutritionist

Carol Harvey of Palate Works has been a nutrition and marketing consultant to food companies and restaurants for over 15 years, and is a professional nutrition labeling labyrinth navigator (PNLLN). Palate Works recently launched an online food product startup/tune-up kit (including nutrition analysis discounts) for budding and seasoned food entrepreneurs at www.palateworks.com. 

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