Eating at the source - Fast track: the active man's guide to dam near everything

YOU MAY THINK YOU'RE EATING healthy because that cookie has raisins and oatmeal in it, but here's the reality: All carbs are not created equal. Try to choose foods that are nearest their natural states; you'll be more likely to reduce your intake of sugar, fat, sodium and calories. You'll also get more fiber and water. Here are some guidelines.

SOURCE            GOOD                  OKAY             PROCESSED

Wheat      Whole-wheat bread/       White bread,         Croutons,
               pita/pasta/         regular pasta,      boxed mac 'n'
              cracker/bagel       saltine cracker,    cheese, cheese-
                                    water bagel      flavored cracker,
                                                        bagel chips

Potato        Baked potato,          Air-baked         Boxed instant
          low-fat potato salad,     french fries      mashed potatoes,
             low-fat mashed                             potato chips
           potatoes with skin

Rice           Brown rice           White rice         Rice Krispies,
                                                        puffed-rice
                                                     snacks, rice cakes

Oats          Old-fashioned           Instant          Oatmeal cookie
                 oatmeal           packet oatmeal

Apple        Apple, no-sugar        Apple juice        Apple butter,
           natural applesauce,                       apple pie filling,
              dried apples                            sweetened apple
                                                           sauce

Legumes        All-natural           Bean soup        Processed peanut
          peanut butter, plain                        butter, refried
          peanuts, fresh peas,                             beans
             beans, lentils,
            lupines, soybeans

Nuts        Plain, unsalted        Honey-roasted     Nut-based desserts
                  nuts                  nuts           and candy bars

Carrot           Carrot             Carrot juice        Carrot cake

Tomato       Tomato, low-fat        Tomato soup           Ketchup
               pasta sauce

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