"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".
Fuente: www.everydayhealth.com
