Most of us know the basic rules of a healthier diet. Eat more ‘real’ foods (e.g. fruits, veggies, whole grains), and less of processed stuff. However, there’s a spectrum of processed foods that fall on the healthier side. Just like canned beans, and those that aren’t healthy at all, like hot dogs. So which processed foods should you steer clear of? Here are 4 to avoid, plus a simple switch that will help you aim for better nutrition.
1: Processed Meat
Hot dogs, lunch meats, ham, sausage and the like fall under the umbrella of processed meats. You should limit these products in your diet. Because the nitrates that are added to many processed meats to maintain color and prevent bacterial growth have been linked to an increased risk in colorectal cancer, according to The American Institute for Cancer Research. Therefore heed their warning: “Eating processed meats and meats preserved using smoke or salt increases exposure to potential cancer-causing agents and should be reduced as much as possible.”
In addition, researchers at Harvard University found that people eating a 1.8-ounce serving of processed meat each day had a 42 percent higher risk of heart disease and 19 percent higher risk for type 2 diabetes. These products also tend to contain very high amounts of sodium and saturated fats, so they aren’t adding anything beneficial to your diet.
Simple Switch: Opt for deli meat brands that offer varieties with no added nitrates and low sodium, like Applegate Farms and Hormel Natural.
2: ‘Dressed Up’ Frozen Veggies
While plain frozen veggies are a smart choice because they’re frozen soon after they’re picked and still chock-full of nutrients, you should ignore the bags that include sauces. These types contain much more fat and sodium than if you were to add a bit of butter at home. For comparison sake, consider this: One cup of Birds Eye broccoli, cauliflower, and carrots contains just 34 calories and 40 mg sodium. But one cup of the California Blend & Cheddar Cheese Sauce contains 141 calories, 693 mg sodium and 7 grams of saturated fat.
Simple Switch: Buy plain frozen veggies and drizzle olive oil on top for taste and heart-healthy fats.
3: Energy Drinks
Energy drinks are currently under scrutiny by the FDA because of reported deaths. And injuries that may be associated with their consumption. Whatever turns up, right now the caffeine amounts in an energy drink can be concerning. Since it’s currently unregulated. One serving can contain as little as 50 mg of caffeine or as much as 500 mg or more. These drinks can also be packed with added sugar, which can cause a spike in energy. And then leave you crashing later.
Simple Switch: Hydrate! A small study published in the Journal of Nutrition last year found that being slightly dehydrated caused headache symptoms, loss of focus, a sense of fatigue and low mood both at rest and during exercise in women. And since caffeine in these energy drinks acts as a diuretic, you are zapping energy even if you’re adding caffeine. Carry a portable water bottle with you during the day. Make a habit of refilling it as often as possible.
4: Flavored Yogurt
A typical container of flavored yogurt can easily contain 24 to 30 grams of sugar. This is as much as the entire recommended daily allowance for most women. And you might be surprised to know that many fruit-flavored yogurts don’t contain any fruit. Check the ingredient label: The higher up in the ingredients it appears, the more there is. A container of fat-free plain yogurt mixed with 1 cup of sliced strawberries provides just 13 calories more than strawberry-flavored yogurt alone. But it counts as a full serving of fruit and fills more than 100 percent of your vitamin C needs.
Simple Switch: Buy it plain to cut down on sugar and cost. Flavor plain Greek yogurt, which has more protein than the regular kind, with honey, cinnamon, sliced strawberries, or blueberries.
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