At the start of every year, we make plans in the form of resolutions to change our lives for the better. Included in those plans, is one of the most popular commitments we make to ourselves--eating healthier! To start anew with a healthy diet, learn which favorite foods are bad for you, then select a more natural option.
Here are the top 5 culprits acknowledged by dieticians, and unveiled for you.
Number 1: Deli Sandwiches
You can get a healthy looking deli (delicatessen) sandwich packed with healthy toppings-covered with a smart choice of whole grain or rye bread-and still increase your risk of Cancer.
Processed meat products, such as cold cuts are commonly used in deli sandwiches, which contain toxic N-nitroso (nitrate derived) compounds. What is the alternative? Find a deli store that uses whole cuts of meat, sliced without the chemical stuff or better yet, make your own.
Number 2: Peanut Butter
Yes, so true! This delightful high protein source contains unnecessary amounts of hydrogenated fat, high amounts of sodium, and added sugar. Eating much of this popular snack will increase your chances of a heart attack.
Make no mistake peanuts are ranked among the super foods to include in any healthy diet. Filled with "good" fats, peanuts are high in monounsaturated and polyunsaturated oils, which lowers disease risks. Try making your own peanut butter or buy a ready-to- mix brand, such as "Smucker's Natural" peanut butter; this happens to be my favorite choice.
Number 3: Creamy Spreads
Remember when we were told that margarine is better than butter? Well, as it turns out margarine is loaded with both saturated (animal fat) and trans fat (hydrogenated fat) both known for their evil in clogging arteries. Other vices are creamy salad dressings and Mayonnaise.
A tip: read labels--if they include "hydrogenated & partially hydrogenated oils--avoid them. Oil and citric based dressings can be applied as substitutes, where appropriate on meals. Example of dressings: vinaigrette, tahini, and garlic in olive oil.
Number 4: Hard Cheeses
What most cheeses have in common is high fat content; however, aged, hard cheeses such as cheddar, gruyere, and Romano are less nutritious, stripped of whey protein and vitamins.
Better choices are Mozzarella, Feta, and Cottage cheeses. They contain whey and are soft and creamy. Cottage cheese for example, is loaded with casein, a type of protein excellent for muscle growth.
Number 5: Cereals & Protein Bars
Similar to having Twinkies, cereals and bars are high in refined carbohydrates and starches with insignificant amounts of vitamins.
There are a handful of healthy cereals on the market. To keep on the right track, stick to ingredients containing whole grains such as oats and bran flakes, such as Muesli and Quaker oats.
Lastly, as food-for -thought, make smarter selections by choosing foods with higher-nutrient densities and less harmful additives. Knowing what ingredients should be in your food is a start to a healthier you.
Here are the top 5 culprits acknowledged by dieticians, and unveiled for you.
Number 1: Deli Sandwiches
You can get a healthy looking deli (delicatessen) sandwich packed with healthy toppings-covered with a smart choice of whole grain or rye bread-and still increase your risk of Cancer.
Processed meat products, such as cold cuts are commonly used in deli sandwiches, which contain toxic N-nitroso (nitrate derived) compounds. What is the alternative? Find a deli store that uses whole cuts of meat, sliced without the chemical stuff or better yet, make your own.
Number 2: Peanut Butter
Yes, so true! This delightful high protein source contains unnecessary amounts of hydrogenated fat, high amounts of sodium, and added sugar. Eating much of this popular snack will increase your chances of a heart attack.
Make no mistake peanuts are ranked among the super foods to include in any healthy diet. Filled with "good" fats, peanuts are high in monounsaturated and polyunsaturated oils, which lowers disease risks. Try making your own peanut butter or buy a ready-to- mix brand, such as "Smucker's Natural" peanut butter; this happens to be my favorite choice.
Number 3: Creamy Spreads
Remember when we were told that margarine is better than butter? Well, as it turns out margarine is loaded with both saturated (animal fat) and trans fat (hydrogenated fat) both known for their evil in clogging arteries. Other vices are creamy salad dressings and Mayonnaise.
A tip: read labels--if they include "hydrogenated & partially hydrogenated oils--avoid them. Oil and citric based dressings can be applied as substitutes, where appropriate on meals. Example of dressings: vinaigrette, tahini, and garlic in olive oil.
Number 4: Hard Cheeses
What most cheeses have in common is high fat content; however, aged, hard cheeses such as cheddar, gruyere, and Romano are less nutritious, stripped of whey protein and vitamins.
Better choices are Mozzarella, Feta, and Cottage cheeses. They contain whey and are soft and creamy. Cottage cheese for example, is loaded with casein, a type of protein excellent for muscle growth.
Number 5: Cereals & Protein Bars
Similar to having Twinkies, cereals and bars are high in refined carbohydrates and starches with insignificant amounts of vitamins.
There are a handful of healthy cereals on the market. To keep on the right track, stick to ingredients containing whole grains such as oats and bran flakes, such as Muesli and Quaker oats.
Lastly, as food-for -thought, make smarter selections by choosing foods with higher-nutrient densities and less harmful additives. Knowing what ingredients should be in your food is a start to a healthier you.
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