Eat by Stars: Red Cabbage, Cranberry Walnut Salad, & more

Five more foods ranked by stars:

Red Cabbage

Per 1 cup shredded (a side salad bowl full): calories 35, fat <1g, carbs 7g,     protein 1.5g

Ok, so you’re not likely to fill a bowl with red cabbage, pour on some olive oil, and go to work.  But adding cabbage to various dishes is healthy way to add crunch.  Try mixing with chopped onion, cilantro, and lime juice for a fish taco garnish.  As long as you don’t mix with mayo for slaw, red cabbage is as healthy as it gets.

Chunk Tuna (packed in water)

Per 2 ounces (a heaping soup spoon-ful):  calories 60, fat 0.5g, carbs<1g,              protein 13g, (sodium 10% DV)

When buying packaged tuna always go for the packed in water version.  The oil packed styles are, well, packed in processed oil.  Just like the cabbage, avoid mixing with mayo and you’ve got a wonderful snack (with celery) or lunch (between bread… with onion…and pepper…and hot sauce…and…).

Arnold’s Whole Wheat Sandwich Thins

Per roll:  calories 100, fat 1g, carbs 22g, protein 5g, (sodium 7% DV)

This is a hard choice.  On one hand the ingredient list is long and it’s mostly carbs.  On the other hand it doesn’t use enriched (read: processed) flour and there are worse bread choices out there (wonder bread anyone?).  Ultimately, I’m going to settle on three stars.  It can be eaten regularly and is a good choice to cradle your at-home-burger, but putting it in 4 star category is a bit of a reach.

Pre-made Chicken Cranberry Walnut Salad

Per bowl: calories 210, fat 11g, carbs 20g, protein 10g, (sodium 23% DV)

This is a prime example of healthy imposter.  A salad is great right?  And one with cranberries and walnuts!  And only 210 calories!  Well, yes a salad is good but somehow, aside from the greens, this salad manages to be processed.  The vinaigrette ingredients?  Water & sugar.

Even worse, the cranberry ingredients are listed as cranberries and sugar.  Why not just cranberries?  Ok, look, if you need to grab something quick you can do worse.  But if you’re gonna have a salad, why not make it yourself.  It’ll be healthier and, I suspect, better tasting.

Townhouse Wheat Crackers

Per 5 crackers: calories 80, fat 4g, carbs 10g, protein 1g, (sodium 7%)

They’re processed.  Alas, most crackers are.  They attempt to use “wheat” to distract you but, unlike the sandwich thins, they use enriched flour and add wheat flour later.  Tricky, tricky.  Also, be mindful of the calories being low. Eighty calories doesn’t seem too bad, but who only eats 5 crackers?  Especially when there are roughly 45 crackers per sleeve.

As a quick aside, how healthy would I consider a snack combining the tuna and crackers?  I’d give it a 3 star.  Primarily because the protein in the tuna will help you feel full.  Likely decreasing the amount of crackers you scarf.

Disclaimer: I take all these pics myself at local markets.  Unless specifically noted, I am not attempting to single out a specific brand or company.  One company’s product is not different or better than another’s similar product. I get all my nutritional info from the package.  For items without packages I consult fitday.com and the USDA Nutrient Data Laboratory website.

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2 responses to “Eat by Stars: Red Cabbage, Cranberry Walnut Salad, & more

  1. Dorthy weber

    I’d like the recipe for cranberry walnut red cabbage. You are not giving the recipe only the picture. Thanks for answering this.

    • Hi Dorothy! Thanks for your comment, unfortunately I don’t have a recipe. I just review foods I find in my grocery store for healthfulness. I found the cranberry walnut salad in the produce cooler at more local market. Thanks again for stopping by!

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