Quick oatmeal with fillers
Instant oatmeal often contains sugar and sodium. Typically, instant breakfast bags contain about six grams of sugar and 140 milligrams of sodium per serving. Look at the first ingredients in the composition, among which oats should occupy a leading position. It is better to buy ordinary long-cooked oatmeal and season it with cinnamon, nutmeg and fresh fruit.
colorful pasta
You can often find green and red pasta seasoned with spinach or tomatoes on store shelves. However, the content of vegetables in them is so small that it does not affect the benefits of the product in any way, that is, these are the same pasta made from first-grade flour. If you want to make “vegetable” pasta, it’s best to make zucchini or pumpkin pasta. Or choose whole grain pasta.
Pretzels and dryers
This is really sad. Pretzels like German pretzels and dryers are mostly made from sugar. These foods do not contain nutrients that are healthy and do not satisfy hunger, so people tend to eat this snack like seeds.
vegetable chips
Chips – they are chips in Africa. It doesn’t matter if they are made from beets or potatoes, in any case they are fried in a huge amount of oil and generously sprinkled with salt and spices. The frying process uses saturated and trans fats. Vegetable chips contain the same number of calories as regular ones. Try baking vegan kale, carrot and zucchini chips at home. This way you can keep track of the amount of fat and salt.
Bottled smoothies
The supposedly healthy drink is most often made with fruit juice and sugar, which adds empty calories to it. Just imagine: one small bottle can contain 200 to 1000 calories, one to 30 grams of fat, and 15 to 100 grams of added sugar. Instead of buying a ready-made calorie bomb, make your own smoothies using frozen fruits, berries, plant-based milk, yogurt, and protein powder.
“Diet” frozen meals
Frozen meals sold under the guise of low-calorie often do not contain vegetables and whole grains, boasting an exceptionally low calorie content. They do not saturate well, and a person quickly begins to feel hungry. These foods tend to be full of sodium to keep them fresh (hello, bloat!). Your best bet is to make your own lunches. You can even freeze some foods so you can always make your own lunch quickly.
Vegan meat alternatives
Vegan “meat” products, such as sausages and burgers, are mostly loaded with dubious ingredients such as processed soy protein, canola oil, caramel molasses, and xanthus gum. Instead of loading your body with obscure ingredients, opt for whole and natural protein sources such as legumes, lentils, fermented soybeans, and nuts.
Low fat sauces
0% body fat = health? No matter how. Salads and some vegetables contain fat-soluble vitamins, essential minerals, and antioxidants that protect our bodies from disease. If you don’t flavor them with healthy fats, your body won’t be able to fully absorb the nutrients you want from a salad.
Bottled coffee and tea
Yes, it is convenient to buy tea or coffee in a bottle, especially since they are so tasty and sweet! However, they contain a shock dose of sugar or its substitute. You may not even suspect that one half-liter bottle of tea contains almost 5 tablespoons of sugar. It is better to buy a thermos, pour tea or coffee into it, add ice and take it with you.
Low fat cheese
Regular cheese contains saturated fats, which most nutritionists recommend limiting. However, cheese is also rich in protein and calcium. In most cases, fat-free cheese has a rubbery taste and texture. It does not melt in your mouth, it lacks a creamy taste. Instead, satisfy your craving for cheese by serving it as an appetizer with fruit or whole grain croutons.
Diet soda
Undoubtedly, Diet Coke contains fewer calories and sugar. But “zero calories” does not mean that the drink does not affect your body in any way. Sugar substitutes can cause bloating and gas, and some studies have even found that drinking sugary sodas (even diet drinks) can contribute to overeating and weight gain, as well as increase the risk of osteoporosis and diabetes.
Acai bowl
Bowls of healthy thick smoothies and all sorts of fillings look so healthy that they can easily convince you that they are healthy. In fact, it’s more of a great dessert than a healthy breakfast. Most of these bowls contain a powerful combination of ingredients such as granola, nut butters, coconut, fruit, and berries. Usually one bowl contains more healthy foods than you need in one sitting. Make your own healthy bowl of bananas and berries or Greek yogurt by adding your favorite fruit and one scoop of chopped nuts.
Protein Bars
Like many processed foods, protein bars are often made with various forms of sugar (beetroot syrup, cane syrup, rice), excess fats (palm and sunflower oil), and artificial colors and flavors. In addition, protein bars often contain gas-producing compounds such as sucralose (a sugar substitute) and chicory root (fiber). After eating such a bar, you will quickly want to eat. But if you want to eat bars after your workout, look for really healthy foods with a good composition.
Protein or diet cookies
It may seem that protein and low-calorie cookies are a great way to satisfy the desire for a sweet crunch. However, they are no better than regular cookies. It’s better to indulge in regular cookies a couple of times a week or prepare a healthy treat of oatmeal and a banana. And if you want to gain protein, choose natural sources: legumes, nuts, yogurt.
Granola
The granola you usually see on the grocery store shelf contains a ton of calories, fat, and sugar. Some brands can have up to 600 calories per cup of dry matter. But it can be part of a healthy diet! Study the composition of the product or cook granola yourself.
Whipped cream
Pshsh! Love that whipped cream can sound? However, this can contains heaps of high fructose corn syrup, hydrogenated oils, and artificial flavors. It is better to buy heavy cream and whip it yourself, sacrificing such a favorite sound from a can, but respecting your body.
Yogurt with additives
Yogurt is an easy way to get probiotic bacteria, calcium, protein, and vitamin D. But avoid flavored yogurts, as they are often high in sugar and starch, making them more of a dessert. Artificially sweetened (even fat-free) yogurts can cause bloating and gas. Instead, add spices, vanilla extract, and fresh berries to natural yogurt.
Soups from a can
Of course, canned soups are an easy way to make a quick lunch. However, such soups are high in sodium, and the vegetables in them are not as nutritious as fresh ones. Either choose quality canned soups, or make your own soup with fresh ingredients.
Nut mixes
Nut mixes typically include salted or sweet nuts, sugar-dried cranberries, and chocolate. They also contain a lot of oil. Choose nut mixes that contain only nuts and make your mix at home with raisins, dates, prunes and other healthy ingredients.
Kombucha
Naturally fermented foods are good for digestion and overall health, but kombucha is basically fermented yeast. Because many people have excess yeast in their digestive tracts, drinking kommucha regularly is like pouring fuel on a fire, which can exacerbate microflora imbalances. Choose other fermented foods like sauerkraut, pickles, kimchi, and kefir, and drink kombucha no more than once a week if you love it so much.
Salad dressings
Pre-prepared salad dressings are made with preservatives that the body does not need. Even if the dressing is made with olive oil, it usually also contains rapeseed or soybean oil, as well as flavorings. Instead, make your own salad dressing with extra virgin olive oil, balsamic or apple cider vinegar, and Dijon mustard.
Low fat frozen yogurt
Be careful with frozen yogurts as they are laced with another unwanted ingredient – sugar. In half a cup of such a treat, you can find up to 20 grams of sugar, while in ordinary ice cream you can find only 14. A small portion of ordinary ice cream is better than a bucket of dubious one.
Gluten-free snacks
While natural gluten-free foods like fruits, vegetables, quinoa, rice, corn, and potatoes are definitely good for us, many foods labeled “gluten-free” are high in sodium, sugar, and saturated fat, just like any other processed food. food. Most of these products contain less nutrients and fiber than their original wheat. Plus, nutrients can be removed chemically during processing.
Agave Syrup
Have you replaced honey and sugar with agave syrup, thinking it would be healthier? Think again. Most agave syrups are highly processed and more like high fructose corn syrup. What’s more, agave syrup goes straight to the liver and is absorbed there, so it doesn’t raise blood sugar levels. A large amount of syrup can adversely affect the liver, so this is not the best kind of sweetener.
Juice… even green
Even if the label says 100% juice or no sugar, the juice itself is a concentrated form of sugar. In fact, one glass of juice equals 22 grams of sugar compared to 13 grams in one fruit, which also has fiber. Juices deprive the body of healthy fiber, which is important for bowel function and helps control blood sugar levels. It is better to eat whole fruits or at least dilute freshly squeezed fruit juice with water.