7 healthy foods -- and how to make them healthier - FOX 54 WZDX – Huntsville News, Weather and Sports

Certain foods have a reputation for being healthy. But are they as healthy as you would like them to be? Check out the choices below to see which foods can benefit from an upgrade.

Healthy: Applesauce
Applesauce contains vitamin C and is free of fat and salt. Look for unsweetened varieties to avoid added sugar. Applesauce can also be used in place of some of the oil or butter in baked-good recipes.

Healthier: Apple
A whole apple, with skin, offers three times the fiber of applesauce. Whole fruit is more filling than fruit juice or fruit puree. That's a good quality when you're looking to fill up on fewer calories. Apple skins (not found in applesauce) are also a source of antioxidants. Just be sure to thoroughly wash the apples before eating them.

Healthy: Raisins
Raisins are dried grapes. They contain iron, potassium, and fiber, but you need large amounts to get any significant benefit. Like other dried fruit, they are a concentrated source of calories (1/4 cup of raisins contains about 105 calories). Use them in small amounts as a snack or to add natural sweetness to cereal or homemade muffins.

Healthier: Grapes
Grapes are a good source of potassium and vitamins C and K. They also contain a powerful antioxidant called resveratrol, found in the skin of both white and red grapes. Resveratrol is being studied for its possible benefits on heart health and cancer. So far, though, research has not been conclusive. Grapes make a great snack and can also be added to salads or eaten frozen as a dessert.

Healthy: Baked potato
Baking potatoes offer vitamin C, potassium, and B vitamins. With the skin, they are also a good source of fiber. Have them baked or mashed along with their skins. Just be sure to limit excess butter or sour cream. You can also cut them into strips, brush with olive oil and seasonings, and bake at 400 degrees F for homemade fries.

Healthier: Sweet potato
Sweet potatoes have all the nutritional benefits of baked potatoes. But they rise above the baked potato because they also offer iron and loads of beta-carotene (vitamin A). They are versatile, too, and are often used in sweet and savory dishes.

Healthy: Cream of wheat
Cream of wheat is a low-sugar cereal that provides some complex carbohydrates. It is usually fortified with iron and some other B vitamins and makes a tasty, hot breakfast. But it is considered a refined grain because the bran and germ have been removed. As a result, cream of wheat is low in fiber.

Healthier: Oatmeal
Oatmeal is a whole grain and has much more fiber than cream of wheat. It also naturally contains many more vitamins and minerals, as it has not been refined and includes vitamin-rich bran and germ.

Healthy: Whole-grain bread
The bread you choose may say whole grain, but that doesn't mean it is made with 100 percent whole wheat (or other grain) flour. Typically, some of the flour is made with whole wheat and may offer 1 to 2 grams of fiber per slice.

Healthier: 100 percent whole-wheat bread
A safer bet is to stick with breads that say 100 percent whole wheat or whole grain, which ensures none of the flour has been refined. These breads are more likely to have 3 grams of fiber per slice and have additional vitamins and minerals compared to the whole grain. Be sure to choose a brand with no more than 1 or 2 grams of sugar per slice.

Healthy: Corn flakes
Though corn flakes are low in fat and sugar, they are not made with the whole corn kernel. So they are low in fiber and other nutrients found in the whole grain.

Healthier: Toasted O's
Most toasted O cereals have been made with whole oats and will thus offer more fiber plus other nutrients. Look for cereals with no more than 8 grams of sugar and at least 3 grams of fiber per serving.

Healthy: White pasta
Pasta and macaroni are among the most popular kids food. They are fat- and sodium-free and a good source of carbohydrates, and they have a small amount of protein.

Healthier: Whole-wheat pasta
To get the fiber and extra nutrients, choose whole-wheat brands, which can contain up to 6 grams of fiber per serving. If the taste is too "wheaty," opt for blended brands that combine white and whole-wheat flour and have a mild taste similar to white pasta.

View the original "7 healthy foods -- and how to make them healthier" article on myOptumHealth.com