How often have you read the terms "fat-free" or "sugar-free" on a food label, and thought "calorie-free"? Judging from the increasing girth of the average American (we've gained an average of 7 to 8 pounds in the last decade) this misperception is more common than you may think.
Ironically, for many consumers low-calorie and low-fat versions of favorite packaged foods have become a weight management liability rather than an asset. Many Americans interpret low-calorie and low-fat labels as a green light to eat larger than usual servings. Does this sound reminiscent of your behavior? Consider this: according to the package directions on a box of Betty Crocker low-fat brownie mix, using an 9"x13" pan yields 18 brownies. Each brownie is 130 calories, which is 20% fewer calories than the standard (or "full fat") version. How big is each brownie? How many additional calories would a standard Betty Crocker brownie provide? Compare the fat content of the two types of brownies. (The answers are below.) Finally, test your own label-reading emotional quotient (EQ): How big of a brownie would you typically eat? Does knowing that a brownie is low-fat or low-calorie influence your serving size?
Another health trade-off is that low-fat/calorie foods often contain higher levels of sugar and salt than their higher fat counterparts to compensate for the loss of flavor that occurs when fat is removed. For example, the low-fat Betty Crocker brownie contains an extra 3 grams of sugar and 35 milligrams of sodium.
One potential bright spot, a recent study suggests that women health-care workers who eat reduced-fat foods may not end up eating fewer calories than women who eat the standard version, but they may be eating healthier. Their diets were higher in calcium and riboflavin and lower in fat than the typical American's.
ANSWER: A low-fat brownie is 3"x 2.16"; a standard brownie measures 2"x 2" and supplies an additional 30 calories. The low-fat brownie supplies 2.5 grams or 22.5 calories of fat; the standard brownie supplies 6.6 grams or 60 calories of fat.