Understanding 'Healthy' Food Choices

The U.S. Department of Health and Human Services and the U.S. Department of Agriculture release Dietary Guidelines every five years, essentially telling American's what they should and shouldn't be eating.

The most recent guidelines, published in January, don't differ too much from mainstream nutritional ideas and include easy-to-understand guidelines, such as eating more fruits, veggies and lean meats. However, others aren't as intelligible, such as reducing the caloric intake of solid fats and added sugars, and can leave people with a blank stare of confusion.

That's a confusion that can negatively affect ideas of what items actually constitute healthy foods, while fueling persistent misconceptions that ultimately lead individuals to make unhealthy choices.

Which is why we'll focus on explaining some of the Dietary Guidelines that aren't as clear this week.

Unclear Guideline No. 1, Part A: Reduce the caloric intake from added sugars

Many unknowing people have the misconception that added sugars only imply processed, granulated sugar, and that natural sugars, such as honey or molasses, are free foods. Unfortunately, the truth is quite the contrary.

Added sugars include agave, high-fructose corn syrup, molasses and even honey. These may be natural sugars, but they're classified as added sugars in the sense that they don't occur in naturally sweet foods the way fructose does.

The compromise for sweet fruits is that these items provide a bunch of healthful benefits. People who choose added sugars over fruit and vegetables are missing out on antioxidants, vitamins and minerals, according to Karen Barker, nutrition department manager at .

All one has to do is look at sodas to understand how harmful added sugars can be. Sodas, which are full of added sugars, may be one of the leading contributors in Type 2 diabetes, according to Martha Quintana, registered nurse and certified diabetes educator at the in Watsonville, who said the consumption of sugary drinks seems to be one of the largest components.

Unclear Guideline No. 1, Part B: Reduce the caloric intake from solid fats

As for the solid-fats part, we first need to understand what exactly they are. Solid fats are fats that are solid at room temperature, such as butter and lard. They're unhealthy, because they're comprised of saturated fats, which can clog arteries and contribute to heart disease, according to the magazine Eating Well.

However, Barker said it is important that people get some saturated fat; it's just a matter of determining the good, undamaged fats from the not-so-good ones.

“Our bodies require a certain amount of saturated fat, and research has been suggesting it's not good, which isn't necessary true,” she said. “The quality of saturated fat from organic butter and grass-fed animals—those fats that aren't damaged [can be healthy].”

Determining what foods and fats are good for us is easier said than done.

Deciphering the often unfamiliar terminology used to classify fats and ingredients can be a struggle, but fortunately, many health food and grocery stores can help.

and , for instance, both have nutritional departments with trained staff available to help customers not only choose healthy foods, but to understand why they are and aren't healthy.

Stay tuned for next week's column, when I'll inquire about another unclear guideline—replacing protein sources of higher solid fats with lower ones.