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3 guilt-free tortilla chips

September 26th, 2011 | no comments

That’s right! The days of chips falling under the “junk food” category are over…well, almost. If you’ve been down the potato chip/pretzel aisle at your local grocery store lately, I’m sure you will agree that the options are almost as vast as the cereal aisle! And just like cereal, the nutrition content ranges from A+ to D-.

Five things you want to watch out for when selecting a potato chip or pretzel: sodium, saturated fat, trans fat, fiber and type of grain.

  • Sodium: try to aim for 100 mg of sodium of less per serving (yes…it can be done!)
  • Saturated fat: the lower the better. One gram or less per serving is reasonable.
  • Trans fat: shoot for 0 grams of trans fat and no “partially hydrogenated oils”
  • Fiber: bring it on baby! The more the merrier.
  • Grain: the first word(s) under the ingredients list should say: “corn”, “stoneground whole (name of grain)”,”whole (name of grain)”, “whole grain”, or “whole wheat”

A+ options:
(Nutrition Facts per serving)


Snyder’s of Hanover Eat Smart Naturals: Multigrain Tortilla Chips – Sea Salt with Flax, Quinoa, Sesame, & Chia Seeds

Sodium: 80 mg; Saturated fat: 0.5 grams; Trans fat: 0 grams; Fiber: 3 grams; First words under list of ingredients: “Whole yellow corn”
Garden of Eatin’: Blue Chips

Sodium: 10 mg; Saturated fat: 0.5; Trans fat: 0 grams; Fiber: 2 grams; First words under list of ingredients: “Organic blue corn”
Tostitos: Bite Size Rounds

Sodium: 110 mg; Saturated fat: 1 gram; Trans fat: 0 grams; Fiber: 2 grams; First words under list of ingredients: “Whole white corn”

D- flunkies:
(Nutrition Facts per serving)


Bugles: Nacho Cheese

Sodium: 310 grams; Saturated fat: 7 grams; Trans fat: 0 grams on the label but “partially hydrogenated soybean oil” is listed in the ingredients; Fiber: o grams; First words under list of ingredients: “Degermed yellow cornmeal”
Gardetto’s Original Recipe

Sodium: 260 mg; Saturated fat: 1.5 grams; Trans fat: 1.5 grams; Fiber: 1 gram; First words under list of ingredients: “Enriched flour bleached”
Cheetos Puffs
Sodium: 350 mg; Saturated fat: 2.0 grams; Trans fat: 0 grams on the label but “partially hydrogenated soybean oil” is listed in the ingredients; Fiber: 0 grams; First words under list of ingredients: “Enriched cornmeal”

Go ahead and trade out the usual salt-bomb you toss in your cart for one of the A+ choices above and actually feel good about eating chips! Isn’t life great?

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