Blueberry Muffin Battle

The average coffee shop blueberry muffin is hardly what you’d call a health food: It’s got almost 470 calories—nearly double what you’d get from a chocolate frosted donut—and most of those calories come from refined carbohydrates, primarily white flour and sugar. Less than 2 percent of the carbohydrate in these mega-muffins comes from fiber, offering up only a single gram. Perhaps the healthiest thing about these muffins is the fat—19 grams worth, largely from soybean oil—a heart-healthy source. (Only one of the three national chains reviewed used butter as a fat source in its muffins.)

Reduced fat blueberry muffins are certainly no better—if not worse. With only slightly fewer calories than their regular counterparts, they still contain the same high amount of sugar (almost 40 grams, or 10 teaspoons) and nearly 50 percent more sodium (a whopping 540 milligrams per muffin!).

In comparison, the Great Muffin Makeover recipe bakes up blueberry muffins that weigh about 2 ounces each—less than half the size of a coffee shop muffin—and contain 120 calories. They are made with a mixture of whole wheat, almond, and white flour—though with further tweaking, the recipe could be made entirely without refined grains. Canola oil provides much of the healthy fat; and the number of fresh blueberries is double what you’d find in a typical recipe, providing much of the flavor and natural sweetness. (In total, each muffin only contains 5 grams of sugar, of which only 2 grams are added sugar). The result is a light and fluffy, moist and flavorful blueberry muffin that will provide longer lasting energy compared to the usual coffee shop muffin. Get the recipe.

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Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Limit butter. Avoid trans fat.

Drink water, tea, or coffee (with little or no sugar). Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). Avoid sugary drinks.

The more veggies — and the greater the variety — the better. Potatoes and French fries don’t count.

Eat plenty of fruits of all colors

Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats.

Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). Limit refined grains (like white rice and white bread).

Incorporate physical activity into your daily routine.

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