ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Healthy Food Swaps

Updated on February 4, 2014

Food Manufacturers Think You're Stupid!

The food industry 'Bait-and-switch' has been going on for many years, and as consumers, we've been falling for it time and time again. Sitting in our lounge chairs fresh from the supermarket with a bag of 'fat free' munchies in our sugar coated mitts we watch as our waistlines grow to enormous proportions. The food swap revolution needs to be put in place quickly! And so we ask, "what is going on with our food?"

Fresh Greens make a great food swap choice!
Fresh Greens make a great food swap choice! | Source

Food Manufacturers

Here's the scoop, Food manufacturers think you're uneducated about food, and the marketing strategies they create rely on it. They are hoping that you believe 'fat free' is the same as 'healthy' or 'nonfattening'—thus you dig in and forget about the empty-calories that make the candy isle almost 100% sugar and full of processed carbohydrates. It is a trap many have fallen for time and time again.

Are Reduced Fat Foods Really Better for My Health

NOTE: Shouldn't they also have to tell the consumer that those reduced-fat cracker's offer 33% MORE carbs than the original? They must not want you to know that when they removed the 1 gram of fat, they replaced it with 3 grams of refined flour and sugar!

The candy isle is just the beginning of the tricks and magic of supermarket marketing! I intend to reveal to you within this article some of the inside secrets the food industry doesn't want you to know! The secrets that can cost you your money, your trust and most importantly your health. You can refer to it as your footnotes to outwitting the deep-pockets of the food marketing industry!

Your Food Can Legally Contain Maggots...

Some Stunning Information The Food Industry Doesn't Want You to Know

If You think the limit on rodent droppings and other appetite killers is zero, you'd be wrong! The regulatory information on such contents will not bring you any harm, but they may kind of make you cringe a bit.

What is Gross is the Food You Eat?

Canned Pineapple
20% moldy fruit 
Canned tomatoes 
5 fly eggs or 2 maggots per 500 grams 
Frozen Broccoli
60 mites per 100 grams
Ground cinnamon
400 bug fragments and 11 rodent hairs per 50 grams
Peanut Butter
30 bug fragments or 1 rodent hair per 100 grms
1 rodent pellet in one sample or 2 rodent hairs per pound
Potao chips
6% rotten potatoes

Food Companies Want to Keep This Secret


A "Diabetes friendly" logo is what you will find on the side panel of a box of Cornflakes— Keeping in mind that high blood glucose is the primary symptom of diabetes. An Australian research team determined that cornflakes cause the blood glucose level to rise faster and higher than eating regular refined sugar. But, they were kind enough to put nutritional information and recommendations on their website for those who actually have diabetes.

What QUAKER Doesn't Want You to Know

A Quaker product that proudly displays the American Heart Association (AHA) check-mark, is (among many) Quaker Maple & Brown Sugar Instant Oatmeal. What Quaker doesn't want you know is that they had to pay the government so they can display the AHA logo! If you look closely at a label, the small print reveals that the AHA states the product meets "AHA's food criteria for saturated fat and cholesterol." So, it could have a pound of sugar in it and still qualify. Fruit loops meet the same criteria, but didn't pay the government for the logo, so it does not appear on the box.

What KEEBLER Doesn't Want You to Know

Keebler Reduced Fat Crackers—in big yellow letters—you will read that they contain "33% Less Fat Than Original Club Crackers."They actually do have the math correct. However, the original product has 3 grams of fat per serving (4 crackers), while the reduced-fat version has 2 grams (5 crackers) per serving. So, numerically, it is 33% different, but does this have real meaning? Shouldn't they also have to tell the consumer that those reduced-fat cracker offer 33% MORE carbs than the original? They must not want you to know that when they removed the 1 gram of fat, they replaced it with 3 grams of refined flour and sugar...

More Food Bait & Switch

Here you will find out which foods to keep your eyes on, the real heavy-weights in calories and what might be the best choice for your heart, blood sugar and waistline!


Stonyfield Farm Whole Milk Chocolate Underground (6 oz)

220 calories / 5 g fat (3 g saturated) / 36 g sugars

This sugar packed (3 tablespoons) snack is unusually sweet even for the Stonyfield supped-up sugar reputation. Not even Ben and Jerry's makes a flavor with this much sugar! You would have to consume 4 Cherry Popsicles to get close to the equivalent sugar amount.

  • Try This Yogurt Food Swap

Breyer's Cookies n'Cream YoCrunch low-fat with Oreo pieces. (120 calories / 2.5 g fat (1 g saturated) / 11 g sugars)


Eggo Original Syrup (1/4 c)

240 calories / 40 g sugars

If you want real syrup, buy 100% maple. This sugar giant has three different forms of sugar listed as its first ingredients (excluding water). You would have to eat two Häagen-dazs Vanilla & Almond ice cream bars to measure the same sugar intake.

  • Try This condiment Food Swap

Smucker's Sugar Free Breakfast Syrup (1/4 c). (20 calories / 0 g sugars)


Pasta Roni Fettuccine Alfredo

450 calories / 25 g fat (7 g saturated, 3.5 g trans) / 1,140 mg sodium

If you ate this accompaniment as a main dish sized meal, it would top over (and bust your pant button) 1,000 calories. Alfredo seems to continue to be on the top of the worst choice's when cruising down the food isles at the local market. You would need to gobble down four medium orders of McDonald's French Fries to hit the calorie count on this packaged side dish!

  • Try This Food Swap

Pasta Roni Nature's Way Olive Oil & Italian Herb (1 c prepared with water and olive oil). (250 calories / 8 g fat (1.5 g saturated) / 800 mg sodium).


Hungry-Man Classic Fried Chicken

1,020 calories / 1,570 mg sodium / 57 g fat (12 g saturated)

This entrée has over a pound of fatty chicken laced with greasy mashed potatoes and of course a brownie. No male (or female) should undertake this meal in one sitting. In my opinion they need to rename this dish 'Feed A Pack of Wolves Fried Chicken Dinner'because their just might be enough. You would have to power down five Krispy Kreme Original Glazed Doughnuts to meet the calorie declarations of this main dish.

  • Try This Food Swap

Banquet Select Chicken Parmesan. (350 calories / 870 mg sodium / 15 g fat (3.5 g saturated)


Marie Callender's Creamy Parmesan Chicken Pot Pie

1.060 calories / 1,440 mg sodium / 64 g fat (24 g saturated)

This entrée worked long and hard to become the title holder. The box claims to contain two medium-size servings, but who splits a pot-pie? The pastry top and cream filling are created with an abundance of real lard. Don't bother reading the ingredient list unless you got high-marks on your 0-chem final, because you won't understand most of them. To meet the sodium equivalent you would have to eat 8 small bags of potato chips / to meet the fat equivalent you would have to eat 23 strips of bacon / To meet the calorie equivalent you would have to eat 7 Taco Bell Fresco Beef Tacos. (I'd be willing to give the bacon equivalent a try!)

  • Try This Food Swap

Marie Callender's Oven Baked Chicken (368 g). 320 calories / 990 mg sodium / 12 g fat (3 g saturated)

What You Think Really Does Matter!

Are you searching for ways to reduce your fat intake through food swapping?

See results

Comments for "Food Swaps to Reduce Fat Calories"

Submit a Comment

  • K9keystrokes profile imageAUTHOR

    India Arnold 

    8 years ago from Northern, California

    kelly~ Thanks for the great comments! You offer some very good information for readers to consider when making healthy choices for food swaps! Thank you for sharing your story about the 'guns', I love the approach and the results! Thanks for stopping by.


  • profile image


    8 years ago

    What a revealing article! It makes me sick to think of feeding moldy pineapple to my kids...I'm really allergic to mold so it really bothers me. I've been trying some new strategies to keeping my kids healthy. For example, I buy flax hull lignans (all natural extract from shell of flax seed that boosts their immune system) and we explained to them they have little fighters in their bodies and when I sprinkle the lignans on their cereal (or applesauce or whatever) that they were the guns and ammo we were sending to the good fighters in their bodies. They love it! The always request some "guns" on their cereal now. I think as moms we have to watch for things like the hidden sugar and be more intentive on adding things we are confident are really good for our kids. The lignans are called "FHL" and you can get them online at various internet sites, just google for "FHL flax lignans" or something close to that. You'll find them.

  • Dobson profile image


    8 years ago from Virginia

    We are not the most intelligent beings when it comes to our food. Good taste will trump healthy choice the majority of the time. You present some great information to allow us to wise up in our choice of food. Thanks!

  • K9keystrokes profile imageAUTHOR

    India Arnold 

    8 years ago from Northern, California

    Money Glitch~It is very true that the majority of marketing tactics for snack foods is designed around the height of the most gullible members of our family. Brilliant on the one hand--despicable on the other.

    Thank you for the comments! Nice of you to stop by.


  • Money Glitch profile image

    Money Glitch 

    8 years ago from Texas

    "Bait and switch act", now that is so true. Have you noticed that everything that is bad for kids are always very colorful and shown at their eye level. Great hub for informing those that may not be aware of these tricks. :)

  • K9keystrokes profile imageAUTHOR

    India Arnold 

    8 years ago from Northern, California

    lakeerieartists~Thank you for your comments. I think it is amazing that you grind your own peanut butter, must be very full-flavored. I wish I could keep to a whole food diet as you describe! By the way, thanks for the help!


  • lakeerieartists profile image

    Paula Atwell 

    8 years ago from Cleveland, OH

    Since I have been dieting, I have learned which foods are the best for me, and most of them are fresh fruit, fresh vegetable, and fresh protein.

    I have never like canned food very much, although it is okay in an emergency, but I usually grind my own peanut butter. I do have some frozen food to eat when we don't have time to cook a full meal.

  • K9keystrokes profile imageAUTHOR

    India Arnold 

    8 years ago from Northern, California

    LeanMan~Nothing like fresh vegi's and real non-refined foods! I really appreciate your comments and the read! I like that, eat healthy, stay healthy...


  • LeanMan profile image


    8 years ago from At the Gemba

    K9, great hub, I have been trying to make my meals from fresh veg and the like now for years.. everything you look at in the supermarket is full of sugar and over-refined carbohydrates with various additives! Eat healthy, stay healthy..

  • K9keystrokes profile imageAUTHOR

    India Arnold 

    8 years ago from Northern, California

    cosette~Nice to see you made it by! First I Gotta tell ya I laughed very hard at your newest hub. Your discriptions of the new game with pigs and angry birds,...hilarious visuals! Great stuff.

    I am so on board with you regarding even the renound Kashi products. They have such a strong marketing campaign that it is hard to believe we should be reading their labels as well. Thanks for the encouraging comments and rating up! It means the world.


  • profile image


    8 years ago


    gotta READ those labels, which renders 85% of everything you buy in a box, bag, or container bad food choices. which is why more and more Americans are eating fresh these days, and making their own bread and even crackers. at least then they can control the size and the amount of stuff, and substitute ingredients if they want. i love corn flakes. i love them because they are, to my mind, a simple food, and to me, simple equals wholesome. i get sooo tired of cereals full of nuts and stuff - sometimes i just want a 'plain vanilla' cereal. now i see that they are not good for you, so thanks for that. i prolly won't be buying them again.

    i like how you gave healthful alternatives, and compared the product with things we KNOW are bad, like Krispy Kremes. even products you think are so great are actually not so great if you really read the labels, like some Kashi products.

    rating UP and useful. well done!

  • K9keystrokes profile imageAUTHOR

    India Arnold 

    8 years ago from Northern, California

    eveliens~I totally understand your feeling about big food industry. It can become a laberanth of great proportion when contending with the reality vs. cosumer information the industry provides. I think you are very smart to stay on your toes when it comes to the topic. Thank you for a great comment and for stopping by!


  • K9keystrokes profile imageAUTHOR

    India Arnold 

    8 years ago from Northern, California

    Kharisma1980~You are very welcome for the pyramid, and I wish you and your roommate the best of luck with your healthy eating.

    I do agree that most companies exceed the minimum standards within their quest to put food on our tables. This in itself can be part of the problem with our growing waistlines. In their quest, they attempt to avoid fines by the governing agencies on weight in particular. So, if they are required to have 3 oz of food within a packaged unit, they may actually put in 4 oz of food. This is due to the fact that if they provide less of the amount than they state on package, they are fined, and fined heavily. Even as the package will provide information for calories and measures the amounts of fat, staurated fat, sodium etc., for the required 3oz content. This adds unknown calories and things we don't account for directly to our ever expanding human waistlines! I am so pleased that you came by to read and comment! Thank you for your valubable time!


    DeathMetalZombie~I acctually did a hub on chicken farming and the information was interesting. I now do not eat chicken, and I keep 6 chickens for egg laying. I also grow my own vegi's...I guess I am going to have to dig a pond and start raising my own seafood next?

    I am very cautious these days as to when and where I purchase food for my family. When I do, I have to take the time to read the packaging and attempt to decypher the information they provide. Thank you very much for the comment and for the read, I always appreciate them.


  • eveliens profile image


    8 years ago from SK

    Unfortunately, I agree with the comments above. Food companies thrive on deceptive marketing practices and impose the minimum safety standards. And the government lets them because it's big business. That's why it is up to the consumer to be savvy. Money talks.

    Nice hub.

  • DeathMetalZombie profile image


    8 years ago from Dover, Delaware


    The food industry hides most everything about the real nature of how foods are processed. For instance if you were to try to visit a chicken factory or "dairy farm", you wouldn't be able to get in. Most factories are closed to the public or they only allow limited tours. I think that's insane. People should be able to see how their packaged foods are made.

  • Kharisma1980 profile image


    8 years ago from Toronto


    Would you agree that most companies exceed the minimum standards that you listed?

    Thanks for the food pyramid. My roommate and I are trying to help each other eat better, and that will be a big help, I think!

  • K9keystrokes profile imageAUTHOR

    India Arnold 

    8 years ago from Northern, California

    cagsil~Thank you for the comment. I totally get that this can be viewed as funny considering the facts alone! These companies can be very tricky and when it comes down to it, the only things that seem to matter are how green the lining of pockets become! Thank you for stopping by, I am grateful for the read and the useful and the vote- up!!!


  • Cagsil profile image


    8 years ago from USA or America

    Hey K9, I was going to mark this funny, but didn't quite seem appropriate, so I marked it useful. It is certainly amazing what you will find in some of the things you can buy. And, people should be much more careful about what they put into their body. Nicely done hub. Definitely worth a vote up also. Thank you for sharing. :)


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)