Category Archives: 3 Star Foods

Eat by Stars: Millions of Peaches, Peaches for Me

Peaches are in season.  Today I want to look at 3 different ways to buy peaches in your supermarket.  This is a great illustration of how the food industry can take a marvelous treat and turn it into someting decidely unhealthy.

Organic Peaches

Per one large peach: calories 62, fat 0g, carbs 15g, protein 0g

One of the best ways to satisfy a sweet tooth, organic peaches hit all the right notes a fruit should.  Juicy, sweet, crisp, easy to eat, and well, fruity.  Peaches can be a staple of any healthy diet.  Remember, though, peaches are tops of the “Dirty Dozen” fruits and veggies exposed to pesticides.  Absolutely without question, buy organic.  Non-organic peaches I’d knock down to a 3-star.  Maybe even 2-star.

Peach Fruit cup

Per cup: calories 80, fat 0g, carbs 17, protein 0g

Although carrying an organic peach with you as snack is ideal, you an certainly do worse than this handy cup of peach slices.  Here, the peach slices are floating in juice.  Not bad.  The juice adds a little sugar, but not much.  It’s certainly better than the canned version…


Canned Peaches

Per 1/2 cup: calories 100, fat 0g, carbs 24g, protein 0g

I REALLY want to give this guy only 1-star out of pure frustration.  Taking something as good for you as a peach and canning it enveloped in sugar water ought to be a crime.  It increases the carb content by nearly 50% (and that increase is really bad for you carbs).  I’d say it’s fine to use for a peach cobbler or something, but then peach cobbler with fresh peaches is so much better.  Stay away, for God’s sake.

Disclaimer: I take all these pics myself at local markets.  In no way am I attempting to single out a specific brand or company.  One company’s product is not different or better than another’s similar product.


Eat by Stars: Five Examples

On Tuesday I broke down my simply system for rating what foods are healthy.  Starting next week you’ll see one food ranked per day at the end of each post.  Here are five examples of what you’ll see.

Organic Spinach

Per 3 cups raw: calories 10, fat 0g, carbs 7g (0g sugar), protein 2g             

I’ve already waxed poetic about my love of spinach.  Chock full of vitamins, easy to prep, and tasty. I may consider it the perfect food.  Non-organic status knocks this powerhouse down to a  3 star.

Organic Peaches

Per 1 large: calories 68, fat 0.4g, carbs 16g (14g sugar), protein 1.6 g

Because of high sugar content I generally rank fruits 4 stars.  Please do not take this as a negative.  Four star foods can and should be eaten with daily regularity. And peaches are vastly superior to candy for your sweet tooth.  Like spinach, organic for peaches is a must.      


Per 2 slices: calories 80, fat 6g, carbs 0g, protein 5g, (290mg salt-12%DV)

Yup, bacon is a solid food choice.  Especially if you nuke it on a paper towel to absorb the fat.  Bacon adds tons of flavor and is relatively low in calories.  Plus, it’s minimally processed.  The salt content is a definite drawback.  Organic status doesn’t change this delightful food’s rank. 

Soft Tacos (flour shell)

Per 1 taco with beef, cheese, and lettuce: calories 257, fat 11.6g, carbs 23.6g (sugars 16g), protein 13.5g

I’m talking here about run of the mill, Ortega night, ground beef, make-at-home tacos.  There are obviously steps you can take to make this food healthier, which I’ll discuss later.  But, the refined flour tortilla sinks this meat boat.  Eat as a cheat meal.

Doritos (any flavor)

Per 1 Big Grab (2 ¼ oz): calories 310, fat 17g, carbs 37g (sugars 34g), protein 4g

It’s a shame, really.  I love Doritos.  But it’s mass produced junk food, pure and simple.  Little nutrition value means these guys are for the rare treat, not regular snacking.

For more in depth info click “Nutritional Info” link on right