Ten Foods to Avoid and Ten Foods to Enjoy

Ten Foods to Avoid and Ten Foods to Enjoy

 

Okay.

We all know what foods we should never eat. The Mayo Clinic lists the following 10 foods to be avoided. The Mayo Clinic also offers ideas on how to substitute these unhealthy foods.

1. Sugary drinks -This means soda pop, sweetened tea and fruit-flavored punch drinks. Each 12-ounce can of pop has about 7 teaspoons of sugar and about 140 calories. Drink water instead.
2. Processed lunch meats - And this includes sausages, hot dogs and bacon. They're high in fat and sodium — even those that say "lower" or "reduced." Instead cook a little extra meat, chicken or fish to use in sandwiches.
3. White bread - Choose whole grain for more fiber. Don't be fooled by the color of the bread — it has nothing to do with it being whole grain. Look for the term "whole" on the label.
4. Whole milk -Skip dairy products with "whole" on the packages. Look for "low-fat" instead.
5. Canned or instant soup - They're pricey and loaded with salt — even the lower sodium versions. Make your own.
6. Junk food snacks - Chips, crackers and "doodles." If they're in your kitchen they'll end up in your mouth. They may be labeled "low-fat" or "trans fat-free," but they still have plenty of salt and calories. Think fruit and veggies for snacks.
7. Stick spreads - Butter and margarine in stick form are saturated fats — and stick margarine can have trans fat. Try trans-fat free tub spreads. Or better yet break the spread habit.
8. White rice - Go for brown or wild rice. Replacing white rice with brown rice or other whole grains, such as whole wheat and barley, can lower your risk of type 2 diabetes.
9. Yogurt -  unless it's plain. Avoid ones that are loaded with fat and sugar. Choose plain, low-fat yogurt and add your own fruit.
10. Processed cheese - "Cheese food," "cheese spread" and "cheese product" usually mean lots of fat and salt — and in some instances no cheese! Go for the real thing, but remember that moderation is key.

I admit that almost everything on this list is currently in my house at one time or another. Do you keep the tasty and unhealthy food in your house too? Are these the only things you and your kids happily eat? 

When my son was younger, if I made a sandwich with anything other than white WONDER Bread, he wouldn’t eat it.  My husband and I were raised on VELVEETA, which is the most delicious (processed) cheese. When I’m sick, I still crave good old fashioned Campbell’s Chicken Noodle Soup. And can we just talk about BACON? A day without bacon is like a day without air! 

I’m exaggerating…slightly about the bacon, but bacon does make everything taste fantastic.

So are we doomed to only ingesting celery sticks and water? And who can live on that anyway?

Here is a list of  10Healthy Foods that you should have in your kitchen and in your family diet.

1.     Dark Chocolate – That’s right!  Dark Chocolate is actually good for you. Having just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals. Cocoa powder is rich in flavonoids/antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels. Great news for all chocoholics!

2.     Potatoes -  One red potato contains 66 micrograms of cell-building Folate, which is about the same amount found in one cup of spinach or broccoli. One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily. Baked potatoes are delicious with homemade salsa!

3.     Salmon  - A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer. A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss. (I love Salmon, but be cautious of Pacific Ocean fish contaminated by Fukushima)

4.     Walnuts - A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer. A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss. (Notice the serving size of 3 ounces – all you nut lovers! Also – eat them raw for maximum health benefits)

5.     Avocados -  Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent. One avocado has more than half the fiber and 40 percent of the Folate you need daily, which may reduce your risk of heart disease. Remember – avocados have a high fat content so be wise when counting your calories.

6.     Broccoli - One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C -- two essential bone-building nutrients. The same serving also helps stave off numerous cancers. Broccoli is a great snack when eaten raw. 

7.     Lemons - Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones. Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory. Be careful to wash lemon rinds before putting in your water or tea, especially if you purchase lemons at the market.

8.     Beans - Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent. That same habit may also reduce your risk of breast cancer. Beans are more than a magical fruit – they provide much needed fiber in your diet.

9.     Garlic –is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli. Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels. Garlic will make your breath stink, but it is OH SO GOOD for you!

10. Spinach - contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective. Spinach is almost flavorless, which makes it a perfect ingredient to put into smoothies and other dishes.

Whatever choices you make in healthy eating will benefit you in the long run.  Yes – we may miss our melted grilled cheese sandwiches made with creamy Velveeta on soft Wonder Bread, but there are healthier choices that you will learn to love as well.

Enjoy Great Health!

Debi Devens

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