Some foods can be not-so-great for our health if we aren’t careful. A dietitian, or some online research, can help determine how often certain foods should be consumed. Better yet, start a search online today, and learn how to optimize your health!
Food may be packaged and promoted as “natural”, “low fat”, and “low sugar”, and still do damage to your waistline. There are the usual suspects like candy and soda, but others aren’t so obvious.
Theater Popcorn
Opt for air-popped popcorn with a bit of olive oil and sea salt for a lower calorie, cheaper and healthier snack.
Fried Chicken
Baking chicken in the oven instead of frying it can halve the calories, and using whole grains instead of the usual breading can add extra nutrition.
Fettuccine Alfredo
Tomato-based sauces or whole grain pasta provide healthier options, and adding finely diced vegetables like peppers and mushrooms will up the vitamin content of the dish.
Fancy Coffee
Take your coffee black or with a bit of cow’s milk, almond milk or soy milk, and avoid adding syrupy shots, whipped cream, and drizzled-on sauces.
Delivery Pizza
Make your own pizza at home with a thin crust, low-fat cheese, and roasted vegetables.
Baked Potatoes
Swap out butter for low-fat sour cream or plain Greek yogurt, add low-fat cheese, and salsa or green onions to make this dish a smart choice.
Poutine
Swap fried potatoes for baked wedges, add chili or tomato-based ragu, and sprinkle on low-fat cheese.
Beer Nuts
Enjoy unsalted peanuts in their shell to snack on during sports games. Raw peanuts in the shell reduce the risk of cardiovascular disease.
Mixed Drinks
Opt for drinks mixed with soda water, fresh fruit juice, and fresh or frozen fruit instead of high-calorie cocktails.
Milkshakes
Make a fruit smoothie by blending low-fat yogurt with mixed fruit, or make a healthy smoothie by combining plain Greek yogurt with a frozen banana, frozen berries, baby spinach, and vanilla almond milk or water.
White Bread
Swap out white bread for whole grain bread, pasta, rice, crackers, or pretzels.
Fruit Juice
Read the labels and avoid fruit juice if possible. If you must purchase, opt for the brand with the least amount of sugar.
Margarine
Choose grass-fed organic butter instead of margarine, which contains highly processed vegetable oils.
Desserts
Most desserts are full of refined sugar, overly processed flour, and fats like shortening and oils, so it’s best to eat them sparingly and in moderation.
French Fries
High in calories, fries are made with potatoes that are often deep-fried and can contain large amounts of acrylamides, a carcinogenic substance.
Sugary Cereals
Choose cereals with less than 12 grams of sugar per serving or blend half high-sugar cereal with half low-sugar cereal to dilute the amount of added sugar.
Processed Meat
Unprocessed meat is a healthier choice because processed meats are often high in sodium, preservatives, and saturated fat. Studies suggest that processed meat consumption is linked to developing colon cancer, type 2 diabetes, and heart disease.
Artificial Sweeteners
Choose natural sweeteners like honey or maple syrup over artificial sweeteners, which lack nutritional value and may lead to weight gain.
Processed Cheese
Regular cheese is full of nutrients and protein, but processed cheese is made from “filler ingredients” and lacks nutritional value.
Eating Clean Doesn’t Have To Be Hard!
It’s important to be mindful of the foods we consume and to avoid those that are harmful to our health. From sugary cereals to processed meats and artificial sweeteners, these foods should be the first items you cut out of your diet.
By making conscious choices and opting for healthier alternatives, we can improve our overall well-being and lead a healthier lifestyle. Remember, moderation is key, and speaking to a dietitian can help you create a balanced and healthy meal plan.