10 worst foods to eat in moderation and substitutes
Some food products are nutritionally disastrous. Eat in moderation and replace them with other healthier.
Why do we want creamy dishes, fried and calorie causing an increased size, elevated cholesterol and an rise in blood pressure because they taste good? In this article, we will review the 10 worst foods often consumed and healthy substitutes you can use instead if you cannot resist the cravings. This is a simple matter of retraining your taste buds.
Today, many adults are overweight or obese around the world but especially in Western countries and developed. We eat much more than necessary and do too little exercise in our time. And the calories we ingest usually do not come from nutritious foods, low in calories, high in fiber (like fruits and vegetables or whole grains) or healthy protein (lean meats like - without fat or skin - and nonfat dairy products).
Instead of choosing foods that promote health, we prefer Boucher's arteries: processed cheese squirting a can, pastries covered with frosting and drenched in sweet jam, bags of snacks of cookies or crackers, all the fried stuff.
However, you are not forced to flee the "so-good foods" forever. Depriving you of life and the "worst" foods that will derail your efforts to eat healthy (due to frustration / deprivation that results). Rather than frustrate you with you prohibiting eating them, acknowledge the worst food choices and learn to substitute other foods just as tasty (but much less damaging health) AND to eat them in moderation.
Your list the worst food you should eat sparingly if you want to take care of your nutrition:
100 grams of potato chips providing 540 calories and 35 grams of fat (10.5 g saturated fat). If you eat if merely 100 g of chips per week you will have consumed 28,000 calories and added a little over 3 pounds to your body fat. Starting with only a few handfuls of chips, which is hardly a satisfactory snack for many of us. And anyway, who can eat only two or three handfuls of chips without finishing the package? It is almost impossible to eat sensibly (even though it were small packets of crisps) .
SUBSTITUTES: rice cakes and popcorn are more snacks that look like Styrofoam, and do not contain many calories either. Now they are available in several versions, then you can satisfy a craving salty chip without touching.
For a more exotic snack, try the roasted edamame dry, generally have a slightly salty and crunchy side suitable. One hundred grams of edamame provide 11 g protein, 120 calories and a packet of your recommended daily allowance (RDA) in various minerals (13% RDA of iron, magnesium 16%, 17% phosphorus, 12% potassium, 17% copper, manganese 51%, 9% zinc) and vitamins (33% RDA of vitamin K, thiamine 13%, 78% folate, 10% vitamin C).
2) TRIM SMOOTHIES WITHOUT MILK (WITHOUT CREAM OR MILK OR LACTOSE)
Even if they are pulpy, Cool Whip and the tribe are primarily composed of corn syrup and hydrogenated vegetable oil, things you really do not want to see floating in your arteries. A tablespoon of milk without toppings contains 32 calories, but that stops at one?
ALTERNATE: garnish your dessert's vanilla yogurt with no fat. The same amount has half the calories, as well as offering a good dose of calcium.
Filled with white flour, vegetable fat, sugar white ... fried and more importantly, the donut does not win the price of the food the most health benefits.
A glazed donut ( e.g. that of the Krispy Kreme brand ) embarks upon 200 calories and 12 grams of fat, including bad versions (saturated, trans and cholesterol) .
Cake donuts former provide 300 calories, 28 g carbohydrate, 19 g fat (which is huge) 5 g of saturated fat and 4 grams of trans fat.
Only 30% of our daily calories should come from fat according to experts. That's about 65 grams of fat in a diet of 2,000 calories per day. Swallow some donuts with your coffee, and you reach your daily quota of fat. You do you realize?
SUBSTITUTE: CONTROL carbohydrate intake with bagels (bagels) concluded (whole wheat, for example). A multi-grain bagel complete (brand Country Harvest, Dempster, St. Simon, etc....) brings 125 calories, only 3 grams of fat and about 4 grams of dietary fiber anti-cholesterol.
4) FETTUCCINE ALFREDO
Cream and parmesan cheese, strips of pasta drenched with butter, does not it delicious?
However, his body fat and calories are much less exquisite. A 100 g portion (whose size is slightly larger than your fist) provides 640 calories and 39 g fat (19 g saturated).
SUBSTITUTE FOOD: ask (or make yourself) of whole-wheat fettuccine with marinara sauce. 100 g whole wheat pasta catered almost 470 calories and 11 grams of fiber. And 100 g of marinara sauce contains only 60 calories.
If whole wheat pastas are not available, ask for spinach pasta instead. They are popular and rich in nutrients.
5) PORK SAUSAGES.
What do you fry for breakfast, or that you do boil in beer, sausages are a health hazard, mainly because it is difficult to eat frugally? A simple pork sausage and embarks upon 217 calories 20 g of fat.
SUBSTITUTES: try the chicken sausages or turkey. Five chicken apple sausage (brand Aidell example) provides only 100 calories and 8 grams of fat (including 2.5 g saturated).
Or eat vegetarian. 100 grams of sausage made of soy protein contained 180 calories, 8 g fat and 18 grams of lean protein (without fat or skin).
6) FRIED CHICKEN.
Chicken breast cooked in frying contains almost 400 calories and 22 grams of fat. The "Colonel Sanders" (founder and promoter of the fast-food chain KFC) would not be delighted to hear that, but these trays and fried chicken buckets of spicy chicken wings should sell well.
Anyway, can you really expect to get a healthy food when you wrap the chicken (skin and fat included) batter before cooking by frying (in a super high pressure machine that infuses the oil boiled in chicken skin)?
ALTERNATE: chicken breasts boneless skinless are good to lick your fingers when they are roasted. Rub them with a coating of fiery spices (try a chili and lime green). Put them on the barbecue, and you will get an excellent flavor while consuming only 167 calories for a chest of 100 grams.
7) CHEESE ANALOGUES CANNED
Made by the giant agribusiness Cargill, this "imitation cheese" (or almost the same taste and same) exists in two forms:
United States (since 2007): a paste of 15% protein milk, palm oil and flavor enhancers,
In Europe (since 2009): three starches, two gelling (galactomannan and carrageenan), flavorings. This analogue cheese (called Lygomme © ACH Optimum) is often used on pizza industry because it costs two times cheaper than the "real" cheese.
Some people love this product, but they are unaware that their heart is in the process of protest. Two tablespoons cheese analogue provide 276 calories and 21 grams of fat (including 13 g saturated).
SUBSTITUTE: eat real cheese even if you spend a little more. The soft cheeses such as brie provide about 100 calories for 30 g. The goat cheese is even better: 30 g contains 80 calories and 5 grams of protein.
A big plate of 170 g of French fries, sold in a normal restaurant, contains about 570 calories, half of which are fat (which are about 32 g fat). This is also because there is as much fat as we like to point to leave nothing on the plate when we eat. The fries are not conducive to eating with sobriety.
If your order at the restaurant includes a large hamburger, add 670 calories and 39 grams of fat.
SUBSTITUTE FOOD: order of fries "child size" instead, which provides "only" 230 calories and 13 grams of fat. Alternatively, so prepare yourself fries baked (not fried) , and eat measure them with.
At home, try the tempeh jumped (a mixture of rice and soybean products, often sold in health food refrigerated aisle of your grocery store / supermarket).
Cut the tempeh slices, sprinkle with soy sauce, and stir-fry and brown with a little olive oil. 10 cm sliced tempeh provide about 200 calories.
And unlike the starchy content and fat fries, tempeh is loaded protein and is a good source of iron, magnesium, zinc and vitamin B6.
9) SOFT WHITE BREAD
You might as well eat a candy bar.
A slice of white bread has a little over 65 calories of white flour (a simple carbohydrate that is digested quickly, and that brings your blood sugar to rise and then fall, like any simple sugar).
And because he has so a small number of nutrients, vitamins your body needs and white bread leave you feeling hungry fiber.
SUBSTITUTE: For the similar amount of calories, a piece of bread wheat offers a nuts flavor, two grams of fiber good for the heart, micronutrients such as selenium, magnesium, protein and potassium.
You can also replace the soft white bread with whole-grain bagels, English muffins, scones (buns). This is the dietary fiber that fills your stomach so you eat less of these foods as well substitute.
10) FRIED WON TONS
These slight triangles, frequently distended with meat, cream cheese or shrimp, are fried to turn into awfully crispy.
It often served as an appetizer, these pieces the size of a bite may seem harmless, but put a number in your mouth (the problem is that it is difficult to eat little and wisely) and they s 'accumulate until it becomes the equivalent of a full meal.
Unfortunately, only four won tons filled with crab and cream cheese 19 grams of fat and add 311 calories, making it a treat too fat for someone trying to keep on fit.
ALTERNATE: to get the same side crunch, try brown rice crackers with sesame seeds (or complete wheat crackers). Five crackers provide only 140 calories and 6 g fat, 1 g fiber and a large dose of calcium. They will satisfy your craving salty. Just try not to eat the whole bag.
Again, our suggestions of alternatives to these "worst foods" are not made in the sense that one should never eat the 10 foods listed here. We suggest that consuming these ten "bad food" less often (if you eat them very often now), just a bit from time to time, without excess each time. We do not say that we must stop eating fat at all, but fewer bad fats and better fats (which are essential to absorb certain vitamins called fat-soluble vitamins A, D, E and K ).
The key is moderation. You can still eat these foods appalling a nutritional point of view but in moderation, for example, once a week. This will be considered a treat, a food gap to catch up in healthy reagent the remaining days of the week. The idea is not to eat at every meal of the week or daily. You can also share these dishes with your friends at the table to reduce portions ingested (and tell them to eat in moderation your turn).
If you find too painful to eat not as much (for example, example if you have used for years to eat a plate of chips per day), try to eat the smaller extent frequently at first and next to space consumption, subsequently. If in March, you used to eat seven plates a week, you can start by eating five plates of fries per week during April, afterwards four plates per week in May, then three a week in June and two plates per week in July and a week in August. Do not try to eat only one plate of chips per week from April (a change in feeding behavior too rough may not continue) .
Did you think of other worst foods to eat are also keeping the right proportions? If possible, moreover, suggest substitutes.