We all love to indulge in a sweet treat or rich meal every once in a while — and that’s okay! However, when “sometimes” indulgences turns into “every day” indulgences serious and adverse effects on your health make an appearance. Making healthy choices every day can help you to live a longer, healthier life, and you’ll feel and look better too! When it comes to proper nutrition, here are the top five foods you should replace with a healthier, everyday alternative.
1. Processed Foods
Eating a diet that includes processed foods every day can lead to many different health problems such as colon cancer, breast cancer, high blood pressure, high cholesterol, diabetes type 2 and inflammatory bowel disease. It also increases the risk of obesity and autoimmune diseases such as Crohn’s disease. Here are some of the most common processed foods to find healthy alternatives if you are eating them every day:
- Bacon
- Sausage
- Hot dogs
- Luncheon meats
- Cheese spreads
- Cookies
- Chips
Healthy “daily” alternatives:
- Uncured bacon-(limit to 2 slices)
- Nitrate-Free sausage and hotdogs (ask your local butcher and limit consumption to 2 days per week)
- Rotisserie-style lean meats like chicken and turkey
- Off the block cheese (limit to a 1oz serving)
- Whole seasonal fruit
- Whole seasonal cut veggies
2. Sugar-Laden Breakfast Cereals
Don’t let the label that says, “fortified with vitamins and minerals” take your focus away from how many grams of sugar and carbohydrate are in a serving! While it may be true that your favorite sugary cereal has some added nutrients, it doesn’t mean it’s good for you. Most cereals have added sugars — meaning that sugars or syrups are added during preparation and processing. Before putting cereals in your grocery cart, check the sugar and carbohydrate content. According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are: Men: 150 calories per day, 38 grams or 3 tablespoons; Women: 100 calories per day, 25 grams or 2 tablespoons.
When choosing a breakfast cereal, go for whole grains. Refined grain cereals are missing the bran and the germ, which are helpful in reducing the risk of heart disease and diabetes. Whole grain cereals are your best option.
3. Sports Drinks/Juices
As mentioned above, added sugars carry no health benefits for you and should be limited to 38 grams for men and 25 grams for women per day. A major source of added sugars is regular soda, sports drinks, energy drinks, fancy coffee drinks, and juices. Water is your primary source of hydration and the rest should be avoided or at the very least enjoyed in small amounts on rare occasions. If you don’t like the taste of plain water, give it a flavor boost by adding a lemon or cucumber! Shoot for half your body weight in ounces if you need to know how much you should be drinking to stay adequately hydrated.
4. Frozen Entrees
You may pick up a frozen entree that is low in calories, but watch out for high sugar and sodium content! While heating up a frozen entree for lunch at work can be a convenience, making it a regular habit may not be so convenient in the long run. Eating foods high in salt and sugar can increase your risk of developing heart disease, diabetes and obesity. Instead, try meal prepping at home using the plate method with ingredients such as lean poultry, fish, as well as fresh vegetables and fruits. (Plate Method: half your plate fresh fruits and veggies, one-quarter lean meat, and one-quarter starch)
5. Low-Quality Carbs
Despite popular belief, carbohydrates are your friend and are the main source of energy for your daily living. However, there are some carbohydrates that are best quality for you to eat daily and some you should consume only sometimes. Quality everyday carbohydrates include:
- All fruits and starchy vegetables: (potatoes, peas, corn, beets)
- Low-fat milk
- Whole grains (whole grain bread, rice, quinoa, oatmeal)
- Beans/legumes
The following are low-quality carbs you should eat sometimes:
- White bread
- White rice
- Baked desserts
- Crackers
- Granola or cereal bars made with chocolate and refined grains
Celebrate National Nutrition Month With KMC’s Food and Nutrition Services
With so many food labels claiming to be good for you, it can be confusing when making seemingly healthy choices. Stop by Kirby Medical Center and Apple a Day Café so we can help you to eat your way to better health bite by bite! Our registered dietitians can assist you as well to create a customized meal plan and activity plan so you can achieve your health goals. Contact us today at {F:P:Site:Phone} to learn more.