Most of us are familiar with the
typical no-no foods like sugared soda or anything deep-fried, but have you ever
wondered what the experts steer clear of? Everyday Health’s nutrition mavens
dish on the foods they won’t eat, and share tips for making healthier swaps.
1. Hot dogs, bacon, and sausages.
Bonnie Taub-Dix, MA, RDN, CDN, Everyday Health columnist and author of Read It
Before You Eat It, said she would never eat these processed meats, and for good
reason: A diet high in processed meats like bacon and sausage can increase your
risk of dying from cancer or cardiovascular disease, according to recent
research.
Processed meats, like pepperoni,
hot dogs, sausage, bacon, and deli meats, are best left for special or rare
occasions like a trip to the ballpark or
a family event. If beef or pork hot dogs and sausages are staples in your diet,
Taub-Dix suggests chicken dogs or sausages as healthier bets. But beware the
health halo of a food like chicken sausage, she said. Just because food items
have some healthy qualities — like baked chips or 100-calorie snack packs —
doesn't mean they're really good for you.
As with any processed food, watch
out for sodium content. The Dietary Guidelines for Americans recommend limiting
sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or
if you are African American, or if you have high blood pressure, diabetes, or
chronic kidney disease.
Love bacon but hate the health
repercussions? Use seasonings and spices like paprika and chipotle to add that
smoky flavor to your cooking, suggested Taub-Dix.
2. Sugary coffee creations. “Those
fancy blended drinks at coffee shops can have upwards of 400 calories and 15
teaspoons of sugar...yikes!” said Johannah Sakimura, MS, the writer behind the
Everyday Health column, Nutrition Sleuth.
Unlike naturally-occurring sugars
like those found in fruits (fructose), added sugars — syrups or sugars added to
food items during preparation — can be harmful to your health. In fact, the
added sugar Americans consume on a daily basis can more than double the risk of
death from heart disease. The American Heart Association recommends no more
than six teaspoons or 100 calories a day of added sugar for women, and no more
than nine teaspoons or 150 calories a day for men.
If you can’t live without your
favorite sweet coffee drink, Sakimura recommends indulging less often. “If you
want to enjoy one occasionally as a dessert, that's totally fine...but they
definitely shouldn't be a daily or even weekly order,” she said.
3. Stick margarines. Both
Sakimura and Taub-Dix said they avoid trans-fat foods, which can raise your
heart disease risk by boosting levels of bad cholesterol (low-density
lipoprotein — LDL) and lowering levels of good cholesterol (high-density
lipoprotein — HDL).
Sakimura avoids stick margarines
because most are still made with partially hydrogenated oils, meaning they're
loaded with trans fat. The American Heart Association recommends limiting the
amount of trans fats you eat to less than one percent of your daily total
calories. So, if you're eating 2,000 calories a day, that's just 20 calories.
And since small amounts of trans fats occur naturally in some animal products,
like meat and dairy, you're probably meeting the 20-calorie threshold without
reaching for factory-produced trans fats like those found in some margarines.
“When I occasionally make a baked
good that requires solid fat, such as certain cookie or cake recipes, I always
use butter. Butter does contain a large amount of saturated fat, but trans fats
are far worse for your health,” she said.
4. Processed pastries. Everyday
Health's nutrition expert Maureen Namkoong, MS, RD, said she never eats
processed pastries like Pop-Tarts, Twinkies, Devil Dogs, HoHos, or Hostess
Cupcakes.
"The shelf life makes me
nervous, too many preservatives, too many chemicals, too little taste,"
said Namkoong. She prefers "real" desserts instead of these sugary
snacks.
While the jury is out on the
long-term effects and risks of preservatives in shelf-stable foods, a good rule
of thumb is to eat fewer packaged, processed foods and more whole, fresh foods like
fruits, vegetables, healthy fats and oils, and lean meats and fish.
5. Canned frosting. This is
another trans fat offender that Sakimura avoids. When she wants to enjoy a
nicely-iced dessert, she makes the icing from scratch.
“Hopefully, the proposed FDA ban
on artificial trans fat will be finalized soon and we won't have to worry about
trans fat-laden products any longer,” Sakimura added.
Always read the product label for
trans fat info. Why? Because right now, the FDA allows companies to round trans
fat down to zero grams if the product contains less than 0.5 grams per serving.
“You have to turn it over and
take a look at the label for hydrogenated fat or partially hydrogenated fat –
that means trans fat,” Taub-Dix noted. There are bound to be similar products
that aren’t loaded with trans fats, so opt for those instead, she suggested.
6. Sugar-packed cereals. Namkoong
said she never eats sugary cereals because they're not filling enough and have
too little fiber. "The way I see it, the calories and sugar budget are
better spent on a yummy dessert that I’ll enjoy more," Namkoong said.
Sugary cereals your go-to guilty
snack? Lower your sugar intake with this tip: "If you really like sugary
cereals, and you know that they aren’t good for you, then mix them in a bowl
with a cereal that is very low in sugar,” Taub-Dix recommended, so at least
you're getting less sugar per serving.
How to Change Your Taste for
'Bad' Foods
A registered dietitian or
nutritionist can create a diet geared to your specific needs, but if that’s not
an option then tailor your taste on your own by diluting your favorite foods,
said Taub-Dix.
How do you dilute your foods?
Basically, as noted above with sugary cereals, mix half of the bad stuff with
half of the good stuff.
"If you have high blood
pressure, and you know salted nuts aren’t great for you, take a handful of
salted nuts and mix in unsalted nuts, too," recommended Taub-Dix.
By diluting unhealthy snacks,
you’re tailoring your tastes and gradually getting used to food that’s
healthier. Another tip from our experts: Pay attention to frequency and
quantity when you indulge in an unhealthy food.
“It’s not just about the food.
It’s about how often you’re having it and how much of it you’re having,” said
Taub-Dix.
Courtesy of: http://www.everydayhealth.com/news/foods-nutrition-experts-wont-eat/
