bite my words

Dispelling nutrition myths, ranting, and occasionally, raving


21 easy food swaps that will totally leave you feeling like you’re missing out


Image “Vegemite for Sue” by mobil’homme on flickr, used under a Creative Commons licence.

A couple of RDs I know on twitter shared the this post recently and deemed it “food wankery”. An apt description. Let me fix that for you…

21 “easy” food swaps you can make now without missing out

  1. Sugar. Swap it for rice malt syrup less sugar. Sugar by any other name (including rice malt syrup) is still sugar. Try to avoid sugary drinks and keep sweet treats actual treats.
  2. Vegetable oil. Swap it for coconut oil what ever type of oil you prefer when cooking. Coconut oil does have a higher smoke point than most other oils making it a good choice for higher heats. However, it’s also very expensive. Use the oil that you prefer, can afford, and have on-hand. Despite what you may have heard, coconut oil is not a miracle food and “oil pulling” is bullshit but can be done with any type of oil. It’s important to consume a variety of types of fats so don’t toss your EVOO and butter and use coconut oil for all of your cooking; switch it up.
  3. White flour. Swap it for gluten free flour alternative <if you have celiac disease>. Most gluten free flours are far more expensive than white flour and don’t provide the same texture. It’s true that white flour isn’t the healthiest thing you can eat but refined gluten free flours are on-par with white flour or even less nutritious as they may not be enriched. Unless you have celiac disease there’s no reason to go gluten-free just make sure you’re consuming a variety of grains and that the majority of your servings are whole grain.
  4. White rice. Swap it for quinoa brown and wild rice mixes. Brown rice has more fibre and nutrients than white rice as it’s simply less refined white rice. Quinoa is not as protein-rich as the superfood marketers would have you believe. Sure, it’s great to switch it up but quinoa is another super expensive food.
  5. White wine vinegar. Swap for apple cider vinegar depending on the recipe. Unpasturized apple cider vinegar contains probiotics in the sediment (aka “the mother”) which may be beneficial. However, the flavour of apple cider vinegar may not always work for the recipe that you’re making and the small amount that you consume in a dressing is unlikely to provide any substantial health benefit.
  6. Wheat crackers. Swap for seed and vege crackers/snaps whole grain crackers. Seed and veg are fine but most crackers that contain them are still white flour based with a smattering or seeds or vegetables. Look for crackers with minimal ingredients and whole grains. You can also find some great legume based crackers and tortilla chips in stores now.
  7. Commercial muesli. Swap for rolled oats mixed with nuts, spices and organic dried fruits or simply fresh fruits. Okay, this isn’t a bad suggestion, although commercial muesli doesn’t usually have much added sugar anyway; most of it comes from the dried fruit.
  8. Commercial chocolate. Swap for raw fair trade chocolate. If you can find/afford/enjoy raw chocolate then go for it. If you enjoy “commercial” chocolate go for it. Try to choose fair trade so that the farmers get appropriately reimbursed.
  9. Wheat pasta. Swap for rice, buckwheat, quinoa or legume based pasta whole grain pasta. Choose whole grain for more fibre. Other pastas can also be good sources of fibre but many gluten-free options are actually lower in fibre. Read the labels and choose the best option that you enjoy.
  10. Packet muesli bars. Swap for a small handful of nuts and seeds, bliss balls — or bake your own or choose fresh fruit, hummus, veg, there are many snack options. What the heck are “bliss balls” anyway?! Something pretentious packed full of super expensive ingredients no doubt.
  11. Vegemite. Swap for a mix of tamari and tahini. I don’t have a suggested swap for this one either. Although one of my tweeps suggested “the inside of a trashcan” – haters gonna hate. Yes, vegemite is high in sodium (173 mg in 5 g) considering the quantity in one serving. It’s also a good source of B vitamins and consumed in small quantities occasionally there’s little harm in that. Switch it up with natural nut and seed butters.
  12. Table salt. Swap for sea salt or Himalayan crystal salt herbs and spices. Sea salt is no better for you than table salt. Try seasoning your food with herbs, lemon zest, and spices to cut back on sodium.
  13. Bottled sauces. Swap for simple combinations of fresh or dried herbs and spices to season foods. This is also acceptable. However, you can find healthy bottled sauces in a pinch. Look for no-salt-added options or better yet, make your own.
  14. Instant coffee. swap for freshly brewed plunger coffee, green tea or dandelion tea real coffee. Sorry, I’m a coffee snob. You should not be drinking instant coffee. Go for ANY OTHER coffee.
  15. Poppers. Swap for fresh vegetable juices or smoothies. fruit. I don’t know what poppers are but whole fruit is better than juice. Home made smoothies can also be a good choice as long as you’re not adding juice or sugar. Sweeten with frozen banana chunks.
  16. Soft drinks. Swap for sparkling water with lemon, lime, orange or pomegranate. This is also a good suggestion. I’ve been loving the Blue Menu sparkling waters this summer.
  17. Peanut butter. Swap for pure nut butter or a natural peanut butter without added vegetable oils. Choose peanut butters and other nut and seed butters without any ingredients besides nuts. There’s unnecessary added sugar, salt, and fat in most peanut butters. Beware of labels that proclaim “natural” that aren’t just peanuts.
  18. Nutella. Swap for raw cacao mixed with almond butter, or make your own with roasted hazelnuts, raw cacao, maple and coconut milk. it really depends what you’re using it for. We all know that Nutella is delicious but not nutritious. If you’re having a spread on toast go for a nut or seed butter unless you want to turn it into a chocolate bar. However, if you’re having an occasional treat or using it in a baked good unless you’re ambitious enough to make your own healthier version then a little’s not such a big deal.
  19. Potato chips. Swap for rice crackers <and a feeling of utter dissatisfaction and excessive consumption of other foods>. I’m sorry but I don’t know anyone who is satisfied by rice crackers when they’re craving potato chips. If you are, power to ya. If you’re like most other human beings, and you’re craving potato chips then allow yourself to have a small portion, don’t eat straight from a large bag. If you have a microwave you can make your own healthier portion-controlled potato chips.
  20. Cookies. Swap for bliss balls or bars. Again with the bliss balls. Are these akin to rocky mountain oysters? I won’t lie, sometimes I made energy balls for a snack but cookies are a whole other thing. Cookies are a treat. They’re not sustenance to get you through the sleepy morning hours between breakfast and lunch. If you want a cookie, go for it, preferably homemade, fresh from the oven. A “bliss ball” is unlikely to satisfy that craving and it’s better to have a little of what you want than a whole bunch of other random foods to try to fill that cookie sized hole in your tummy.
  21. Sweetened dried fruits. Swap for organic unsweetened dried fruit or fresh fruit. Unless you’re one of the few people who is sensitive to sulphites in dried fruit there’s no need to avoid dried fruit in order to avoid sulphites. Avoid sweetened dried fruit because dried fruit is already full of sugar as the sugar in fresh fruit becomes concentrated in dried fruit. Because dried fruit is sticky and full of sugar it’s also a great promoter of dental caries. If you do choose dried fruit you should have only a small portion, try to pair it with something like nuts or cheese, and be sure to brush your teeth after.

You don’t have to swap the foods that you enjoy for expensive pretentious foods to be healthy. Try to eat healthy foods that you enjoy 80% of the time and really savour those treats the other 20%.


Grocery store lessons: Big Slice apples

Oh hai. Did you miss me? Well, I missed you! Sorry for the hiatus. We were moving and I was starting a new job (eeee!!!) and we had no internets. But, now it’s the weekend (no, sorry, it’s Monday, sit back down) as I write this and it’s a beautiful day for blogging on the balcony with a Beau’s. I’d like to thank my friend Hannah for the blogspiration, making it easy for me to jump right back into it.

Have you seen this Big Slice product? I hadn’t, but Hannah wanted me to confirm her suspicions that it was essentially health washing (and certainly price jacking) of apple pie filling.

Let’s do a little comparison shall we?

Here’s the nutrition info for the Big Slice cinnamon french toast flavour:

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And here’s the nutrition info for a standard serving of apple pie filling:


Naturally one would have to be by weight and the other by volume but let’s assume they’re similar serving sizes. They both clock in at 80 calories, contain pretty much the same amounts of carbs (20 g in the pie filling versus 21 in the “snack”) which consist of mostly sugar (16 g in the pie filling and 17 g in the “snack” – that’s roughly four teaspoons of sugar in that little pouch!). They also both contain essentially no other nutrients although the “snack” does contain a whole whack of vitamin C (because it’s used as a preservative). The ingredients are strikingly similar as well; don’t be fooled by the “snack” listing “apple and/or white grape juice concentrate” that’s just sugar by another name.

So, now that we know that these apple “slices” are basically over-packaged, over-priced apple pie filling, just for fun, let’s look at how they compare to an actual apple. One medium apple is approximately 180 grams (more than twice as much as the apple “snack”) but only contains about 95 calories. It does contain more sugar than the apple “snack” (about 1/2 teaspoon more) but none of that is added sugar and for more than twice the serving size it’s a much better choice. It also has a bit more than twice the fibre of the apple “snack” making it a good source of fibre rather than a middling one. It’s convenient, coming with it’s own protective packaging (aka skin) and affordable (generally about 80 cents at the store), and environmentally friendly (the core is biodegradable). All told, a much better choice than the Big Slice apple snacks.

Don’t buy the hype. Big Slice apples are not a “healthy snack”. If you want to send your child to school with a processed apple coated in sickly sweet sauce then consider portioning out a can of apple pie filling into Tupperware containers. You might not be saving your child from cavities and poor eating habits but at least you’d be doing your bank account and the environment a favour.


Grocery Store Lessons: Nutella & GO!


Just when I think that everyone must know by now that Nutella, while admittedly delicious, is not part of a healthy breakfast, I hear a woman on the radio saying that she feeds her kids healthfully and gives them toast with Nutella about three times a week. I’ve said it before, putting Nutella on toast is essentially turning it into a candy bar. Well, lest spreading Nutella on your toast in the morning is too time consuming, or you want a Nutellalicious snack as well, there’s now “Nutella & GO!”, a single serve portable package of little bread sticks and Nutella.

But Nutella has nuts and milk, right? It must be a healthier option than a chocolate bar. Nope. The first ingredient? Sugar. The second ingredient? Modified palm oil. In one little package, there is 270 calories, 23 grams of sugar (that’s nearly 6 teaspoons!!!), and 14 grams of fat. On the upside, there’s 4 grams of protein, and 4% of your daily recommended calcium. Compare that to a chocolate bar (we’ll use Snickers as it’s apparently the best selling chocolate bar in North America): 250 calories, 27 grams of sugar, 12 grams of fat, 4 grams of protein, and 4% of your daily recommended calcium. Yes, a Snickers bar has an extra teaspoon of sugar, but aside from that they are quite similar. Other chocolate bars have similar or lesser quantities of sugar than Nutella & GO!

Sure, Nutella can be a tasty treat, but it’s certainly not a healthy one.


First ever giveaway!


As you know, I’ve never had a contest on my blog before. Normally if someone approaches me to promote something on here I turn them down. That’s not what this site is all about. However, when a rep from KIND Snacks contacted me and asked if I’d like some free samples and the opportunity to give some to you too, I said “yes and yes!”. KIND is not paying me for this blog post and I wouldn’t be writing it if I didn’t think they made a great product. I mean, how could I pass up some free KIND bars? Even if my boyfriend does love them too so I have to share them with him.

Some of the KIND bars are a little high in sugar; more of the older flavours that incorporated dried fruit. Most of the newer ones have 4-5 grams of sugar, which, without the use of non-nutritive sweeteners and sugar alcohols, I challenge you to find in any other snack bar. I love that they’re simple whole ingredients, primarily nuts, and are a good source of protein and fibre. They’re a great snack to stash in your bag, car, or desk for a quick pick-me-up in the morning or afternoon. I can’t wait until their “strong” bars (with flavours like Honey Mustard, and Thai Sweet Chili are available in Canada. I must confess, one of my missions when I went to Boston to run the marathon last spring was to find (and eat) these Strong bars. Sadly, the only flavour I came across was the Hickory Smoked.

Okay, okay. I know you just want the free stuff. So… For your chance to win a free box of KIND Bars just comment on this post telling me your favourite flavour of KIND bar or your favourite product they make. My personal fave is the Dark Chocolate Nuts and Sea Salt. It’s the perfect marriage of healthy snack and decadent treat.

The contest will close on Monday, February 2nd at 9:00am AST. The winner will be randomly selected. Once contacted, they will have 12 hours to get in touch with me with their mailing details. If they don’t respond by that time, a new winner will be randomly selected. Good luck and happy snacking!

Update February 2nd:

We have a winner! Congratulations Vanessa! You’ll be receiving a free box of Kind bars in the mail shortly! Thanks to everyone who entered.

1 Comment

Sexism and snacks


Of course I couldn’t resist reading the article Nutrition Bars Are Sexist? Oh, Okay when it came through on my Google nutrition news alert. The author writes rather condescendingly about a blog post: The Stereotype-Driven Business of Selling Nutrition Bars to Women

In the original blog post Stephie Grob Plante writes, more than fairly in my opinion, about the marketing of “nutrition” bars to women. These bars include Luna, thinkThin, and Eat Like a Woman. I’ve only seen the former in Canada. However, based on the packaging and the marketing terms I’m in wholehearted agreement with Plante’s assessment of these nutrition bars appealing to the expectation that women desire to be thin and to lose weight. You can see the same thing in the advertisements for Special K and, let’s be honest, pretty much every product that is targeting women. The notion is that women need portion-controlled grab-and-go bars to avoid uncontrollable over eating and subsequent weight gain.

On the other hand, you see energy and protein bars targeting men and athletes. These products focus on packing as many calories and as much protein as possible into a single bar. As Plante points out, the marketing suggests that men are more inclined to forget to eat and need something that they can grab and scarf down.

The responding article, written by Katherine Timpf states that Plante seems to have forgotten that “marketing is about stereotyping”. Oh, okay. Because marketing is rooted in sexist stereotypes that makes it logical that nutrition bars employ said stereotypes to market their products to women. Just because sexism is insidious doesn’t make it okay.

Timpf asserts:

The advertisements are targeted at women who want to lose weight because the bars are intended to appeal to women who want to lose weight. How could this possibly be considered controversial?

Um… It can be considered controversial because the stereotypes employed to market these bars to women are offensive. To tell me, as a woman, that I should eat a bar because it will make me thin is presumptuous. It also goes beyond the implication that I chose my foods to stay or become skinny. It implies that thin is ideal. That I will be more successful in life, and more desirable to men, if only I eat their specially formulated snack bar. Good grief.

Timpf also states that somehow this is an issue to take-up with God(??!!!) because he created men and women differently and therefore, we have different nutrient needs. Yes, okay, on average, men need more calories than women. However, nutrient needs vary more among individuals than between sexes. And one little bar is not going to have a huge impact on your nutrient consumption for the day anyhow.

There is one good point made by Timpf at the very end of her article. That’s the fact that most of these “nutrition” bars aren’t particularly nutritious to begin with and they’re full of highly processed suspect ingredients.

Obviously, making your own snacks is ideal. However, we’re all busy and sometimes a snack bar does come in handy. There are plenty of decent options available that don’t employ sexist marketing messages. You don’t have to support the continued use of sexist marketing tactics. Choose snack bars that focus on the ingredients, nutrition, and flavour rather than telling you that you need to lose weight.