When it comes to eating healthy, it can be hard to know what to eat and what to avoid. With so many different diets and nutrition advice out there, it can be difficult to make the right choices. That’s why it’s important to get advice from experts. Dietitians are nutrition professionals who can help you make the best decisions for your health. In this article, we’ll look at the verdict on the worst foods you can eat, according to dietitians. We’ll discuss why these foods are bad for you and provide healthier alternatives. By the end, you’ll have a better understanding of what to avoid and what to include in your diet.
The Verdict on the Worst Foods You Can Eat, According to Dietitians — Eat This Not That
When it comes to eating healthy, it can be hard to know what foods to avoid. Dietitians are experts in nutrition and can help you make the best choices for your health. Here is the verdict on the worst foods you can eat, according to dietitians.
Processed meats, such as bacon, sausage, and hot dogs, are high in saturated fat and sodium. Eating too much of these foods can increase your risk of heart disease, stroke, and certain types of cancer. Dietitians recommend limiting your intake of processed meats and opting for leaner, healthier proteins like fish, poultry, and beans.
Sugary drinks, such as soda, energy drinks, and sweetened teas, are loaded with empty calories and can lead to weight gain. They can also increase your risk of type 2 diabetes and heart disease. Dietitians recommend avoiding sugary drinks and opting for water, unsweetened tea, or low-fat milk instead.
Refined grains, such as white bread, white rice, and white pasta, are stripped of their fiber and other nutrients. Eating too much of these foods can lead to weight gain and an increased risk of type 2 diabetes. Dietitians recommend choosing whole grains, such as whole wheat bread, brown rice, and quinoa, instead.
Fried foods, such as French fries, onion rings, and fried chicken, are high in calories and saturated fat. Eating too much of these foods can increase your risk of heart disease and stroke. Dietitians recommend limiting your intake of fried foods and opting for healthier cooking methods, such as baking, grilling, and steaming.
Highly Processed Foods
Highly processed foods, such as chips, crackers, and candy, are often high in calories, sugar, and sodium. Eating too much of these foods can lead to weight gain and an increased risk of type 2 diabetes. Dietitians recommend avoiding highly processed foods and opting for healthier snacks, such as fruits, vegetables, and nuts.
By following the advice of dietitians, you can make healthier choices and improve your overall health. Eating a balanced diet of whole foods, such as fruits, vegetables, lean proteins, and whole grains, is the best way to ensure you are getting the nutrients your body needs.
Each year, countless people commit to making their lives healthier. They start exercising more, make an effort to get more consistent sleep, and make a conscious effort to revamp their eating habits. However, despite all these attempts to achieve greater wellbeing, many people still find themselves struggling to make headway when it comes to living a healthier lifestyle or losing weight.
Luckily, if you do want to improve your overall health, there’s a surprisingly simple way forward: cutting out some of the unhealthy foods making their way onto your plate on a regular basis. With the help of registered dietitians, we’ve rounded up the worst foods you can eat—and some of them might just surprise you. And for more ways to makeover your eating habits, start by adding The 7 Healthiest Foods to Eat Right Now to your diet.
There are plenty of healthy sources of protein out there, but preservative-laden processed meats definitely don’t number among them.
“Processed meats, including pepperoni, sausage, hot dogs, bacon, beef jerky, and deli meats like turkey, ham, and roast beef, contain added nitrates and nitrites that have been linked to increased risk of colorectal cancer. Even items labeled nitrate-free can still contain small amounts of cancer-causing substances,” says registered dietitian Sarah Williams, MS, RD, founder of Sweet Balance Nutrition. “To eat less processed meats, choose other protein foods like grilled chicken, eggs, beans, fish, and tofu,” Williams adds.
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It’s not just the type of meat you’re eating that you may have to worry about—how it’s prepared could affect your health, as well.
“Regular consumption of charred foods such as barbequed meats may increase cancer risk due to char’s carcinogenic effect on the body,” says Isa Kujawski, MPH, RDN, founder and owner of Mea Nutrition.
A 2017 meta-analysis published in Nutrients found that increased consumption of potentially carcinogenic compounds found in charred meats was positively associated with an increased risk of colorectal cancer.
If you want to improve the quality of your diet, start by ditching sugary cereal from your meal plan now.
“Sugary cereals spike insulin levels because they contain high amounts of refined sugar and carbohydrates with little to no fiber. They also often contain high amounts of refined sugar, dyes, and preservatives with low nutritional benefit,” says Kujawski. “Sugary cereals are highly palatable, meaning they are designed to pack a flavor punch making it hard to eat just one serving,” she adds.
In fact, a 2011 study published in Pediatrics found that sugary cereals not only contributed to a higher total sugar intake in children but also reduced the nutritional quality of their breakfast overall.
While you don’t have to completely give up your favorite carbohydrates to lead a healthier life, you might want to ditch those pre-seasoned rice and pasta dishes in your pantry or freezer.
“Pre-seasoned pasta or rice pouches often contain up to half of your daily sodium needs (or more) in one serving. Sodium intake is important because it can contribute to high blood pressure,” Williams explains. “Instead, buy plain pasta and rice and add your own seasonings like garlic, lemon, and fresh herbs,” she suggests.
To find out how your favorite morning meal stacks up, check out The 28 Worst Breakfast Cereals—Ranked!