Sometimes it's easier to avoid the foods that are easily identified as "bad" for us and replace them with something nutritious. Foods I rarely eat or avoid altogether are:
I never drink soda. I guess, lucky for me, I never liked it that much.
Example: I remember hearing Dr. Oz say on Oprah that if a person who regularly drinks soft drinks stopped, in a year they would lose 15 pounds!
Healthy Alternative: I keep my water bottle with me at all times and don't buy any soda at the store. If I want a cold caffeinated drink, I drink iced tea and sweeten it with half a Splenda (I know there is a lot of controversy regarding sugar and sweeteners, but I still use Splenda in my tea).
As you know, frying is a cooking method where the food is submerged in fat (oil) at a high temperature and cooked quickly. Just the thought of that turns me off, but I admit I like french fries, so I will eat those sometimes. I notice I don't feel that good after I eat fried food though, so I usually avoid it altogether.
Example: One fillet of battered or breaded and fried fish contains 210 to 270 calories and about 11 grams of fat. Of those calories, 124 consist of added fat, according to the USDA Center for Nutrition Policy and Promotion.
Healthy Alternative: Whatever is on the menu as fried, I will just order it grilled or sautéed (without butter). If you want to taste something fried, ask someone you're eating with if you can have one bite of theirs (assuming they ordered something fried and assuming they are happy to share).
A single fillet of baked fish contains about 140 calories and about 4 grams of fat.
In college, I loved fast food like Taco Bell, McDonald's and Burger King. Now it kinda grosses me out, even though I know many fast food chains now offer salads and such.
Example: You can go HERE to see a chart that compares the nutrition information for many items of most fast food companies. The calories, fat, and sodium are so high!
Healthy Alternative: I prefer to keep a protein bar or bag of nuts in my purse for those emergency hungry times that might entice you into the drive-thru.
A handful of nuts (about 10) has 170 calories; 15 fat grams (2 grams saturated); 50 grams of sodium; and 5 grams of protein.
Go HERE to see the nutritional content of your favorite bar or candy.
Healthy Alternative: I love chocolate, but opt for a couple of squares of dark chocolate (at least 70% cocoa is preferred) instead. Hershey's Special Dark Nuggets with Almonds (4 pieces): 180 calories; 13 grams fat.
Dr. Oz has been boasting the benefits of dark chocolate for years. He says chocolate is good for your heart and your blood vessels. People who eat chocolate experience less heart disease, less heart attacks, and less strokes. He also cautions not to "overdo it."
Do you have foods you avoid too? What's your alternative?
