Eating healthy is tough enough, without certain junk foods disguising themselves as healthy choices. Here is a list of some of the worst culprits, and some better alternatives:
Baked potato chips: May be low in fat, but they’re still high in calories and aren’t nutritionally beneficial.
Alternative: Popcorn - Still salty and crunchy, but high in fiber and lower in calories.
Gummy fruit snacks: They’re basically candy with vitamins. They also contain high-fructose corn syrup and hydrogenated oils.
Alternative: Fresh or dried fruits - Antioxidants.
Light ice cream: Not all light ice creams are low in calories (they’re just low-ER than their full-fat counterparts). Plus, since they don’t have the rich taste you’re looking for, you’re more likely to eat more than one serving.
Alternative: Dairy-free ice cream - It still has a great taste and texture, with fewer calories.
Diet soda: Research shows a possible link between diet soda and heart disease.
Alternative: Flavored seltzer water - No calories, no artificial colors or sweeteners, but it’s fizzy and flavorful.
“Calorie-free” spray margarine: Being labeled, “Calorie-free” means there could actually be as many as 5 calories in a serving.
Alternative: Spray-it-yourself olive oil - This real fat can be more healthy and flavorful than the “fake” stuff.
Nonfat salad dressing: They’re often high in calories cause they’re packed with sugar.
Alternative: Oil-based salad dressing - You’ll get the taste and good-for-you fats.
Low-fat cookies: You think you can indulge, but they’re still filled with sugar and may have tons of calories.
Alternative: Oatmeal cookies - You’re getting cookies AND whole grains. But be careful you’re not also getting high fructose corn syrup, white flour, and butter.100-Calorie Snack Packs: These small packages fool you into believing you’re not eating much, and therefore you end up eating more.
Alternative: A small-serving of almonds - You get fiber and protein, plus good fat.
You hear a lot about superfoods, but mainly how great they are to have in your diet. Here’s another list of foods you should consider throwing in your grocery basket:
Beets - Why they’re healthy: Folate and betaine (which can help lower your risk of heart disease), and their pigments may help fight cancer.
How to eat them: Not from a jar, but fresh and uncooked.
Cabbage - Why it’s healthy: Few calories, and sulforaphane helps reduce cancer risk.
How to eat it: In a salad, or on a burger.
Guava - Why it’s healthy: Fiber, potassium, lycopene (which helps fight prostate cancer).
How to eat it: It’s all edible, from rind to seeds. May be a little hard to find, but high end supermarkets or Latin grocery stores should stock it.
Swiss Chard - Why it’s healthy: Lutein and zeaxanthin (which both help protect retinas from the damages of aging).
How to eat it: Sautéd with olive oil and garlic, seasoned with salt and pepper and served with grilled steaks and chicken, or pan-seared fish.Cinnamon - Why it’s healthy: Helps control blood sugar, which affects your risk of heart disease.
How to eat it: Sprinkled on coffee or oatmeal.
Purslane - Why it’s healthy: Melatonin (may inhibit cancer growth), omega-3 fats.
How to eat it: In a salad as an alternative or addition to lettuce.
Pomegranate juice - Why it’s healthy: Improves bloodflow to the heart, decreases systolic blood pressure, vitamin C.
How to eat it: POM Wonderful makes a 100 per cent pomegranate juice with no added sugars - a small glass is all you need to get the many benefits.
Goji berries - Why they’re healthy: Antioxidants, may reduce insulin resistance (a risk factor for diabetes).
How to eat them: Dried or fresh, alone or in yogurt, oatmeal or on cereal.Dried plums - Why they’re healthy: Antioxidants that fight structural damage to cells, which is thought to be one of the main causes for cancer.
How to eat them: As an appetizer wrapped in prosciutto.
Pumpkin seeds - Why they’re healthy: Magnesium.
How to eat them: Shells and all.
No matter what diet you’re on here are some foods that should always be incorporated.
As a whole, any diet should be filled with an lots of fresh fruits, vegetables, whole grains, lean proteins and essential fats. However, if there are some that should always be remembered here they are.
It’s been voted the number one super food by Dr. Perricone, is constantly being talked about on talk shows and is being featured in magazines- it’s the acai berry.
This berry is really good for you! It’s packed with more antioxidants, amino acids, vitamins and minerals than has been seen in other fruit. This is a very powerful fruit in maintaining your health and energy!
“The Açai Berry has the highest antioxidant score of any fruit or vegetable tested to date.. Unlike other fruits, the Açai Berry contains protein, fiber, Omega 6 and Omega 9 essential fatty acids. It is incredibly alkaline, assist the body with detox and maintaining optimum health in balancing ph levels. It is also very alkaline and is said to and balancing of ph levels”
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