10 foods you thought were heathy...

(from Idealbodiesonline.com)

To build lean muscle and lose fat (i.e. to shape your body), you need to make sure that around 90% of your diet consists of whole, unprocessed foods – basically anything that doesn't come out of a box like lean meats, veggies, eggs, fruits, etc.

If you are eating 5 to 6 meals each day (and you should be!) that leaves room for about 4 junk meals each week. (Be sure your diet contains plenty of protein too).

When it comes to building your best body, maybe you're not eating as healthy as you think. Here are 10 foods you may think are good for you, but in reality are anything but, and can be very detrimental in your efforts at building the body you desire and deserve.

1. Breakfast Cereals
Cereals are labeled low fat, healthy and recommended for weight loss. Yet most cereals are extraordinarily high in sugar. Always check the label to see where sugar (or anything that ends in 'ose') is situated on the ingredient list. The closer it is to the top, the more sugar it contains.

Tip: Try oatmeal, cream of wheat, WeetBix or VitaBrits. See our Lean Body GourmetCookbook for some great oat-based breakfast options like Creamy Oats and Pancakes with Maple Syrup.

2. Muesli Bars
Muesli bars contain some healthy ingredients such as oats, nuts and seeds but they're glued together with things like corn syrup, honey and just plain sugar, which impact negatively on blood sugar levels.

Some bars also contain chocolate chips, making them not much better than a Mars Bar. Basically they are low in protein, high in fat and sugar - a fat loss debacle.

Tip: Homemade protein bars/cakes:

Mix 1 cup oats (dry) + 2 scoops vanilla protein powder + 1-1.5 cup water + vanilla, sweetener (i.e. Stevia) and cinnamon.

•shredded carrots and raisins OR
•1 heaping cup of blueberries OR
•1 cup pumpkin
Then pour into a small casserole dish and bake for around 45min at 180 C (350 F)

3. Low Fat Yogurt
Fat free doesn't mean healthy. Low fat yoghurts usually contain a lot of sugar, approximately 7
teaspoons per 200g container! Add a piece of fruit and your blood sugar (and insulin) levels will skyrocket.

Tip: Plain unflavored yoghurt or reduced sugar yoghurt

4. Fat Free Muffins
Convenient and tastes good, but not as healthy as you think. High in carbs, devoid of protein, and as we've already learned, fat free and low fat usually equate to high sugar!

Tip: As for point #3, homemade protein bars/cakes.

5. Sandwiches Purchased from Cafes
Have you seen the size of these things? Often enough to feed a small family, they also often contain sugar laden dressings, few veggies and not enough protein, and too much bread.

Tip: Make your own sandwiches using regular-sized good quality grain bread.

6. Fruit Juice
Even 100% fruit juice has added sugars (go figure!). Fresh fruit juice, while better for you, is not a fat loss favourite. When you consider how many apples/oranges (or your choice of fruit) is required to make a cup of juice you can probably understand where I am headed with this one. Too many calories and an overload of sugar (natural or not, it's of no consequence) will not do your physique any favours.

Tip: Eat fresh or frozen fruit together with some form of protein.

7. Cheese and Crackers
These are popular dieter's snacks, but are usually wheat based (many people have wheat intolerance and should reduce the amount of wheat they consume) and highly processed. The combination of highly processed carbohydrates (crackers) and fat (cheese) is a dangerous one for fat loss.

Tip: Rice cakes and cottage cheese is a much better fat loss alternative.

8. Sport Drinks
These are supposed to help you replenish electrolytes and carbohydrates. It's actually just sugar water, with up to 30g of sugar per serving. If you are looking for fat loss, the only time these would be indicated is as a post weight training shake to assist with recovery (provided you have trained your muscles intensely). And then, you should add 20-30g (ladies) or 40g (guys) of whey protein.

Tip: Drink plain water during your workout (or MRM Reload if you prefer something flavoured), and protein + carbohydrates post workout.

9. Fast Food Salads
Contain sugar-laden salad dressings, preservatives and generally loads of hidden fat.

Tip: Stick to a garden type tossed salad and add your own dressing, or make your own alads.

10. Frozen Meals
Frozen fruits and vegetables are great for you, don't get confused with this. I'm referring to the full “TV dinner” type meal. They're processed, high in sugar and carbs, usually low in protein and have added sauces and lots of sodium. Avoid if possible.

Tip: Cook your own - if time is an issue, have a “cook up” day or two each week and freeze your own home cooked meals ready to “grab and go”.