Many foods we eat on the regular are not ideal from a wellness point of view. To name a few: cookies, nachos, processed fruit juices, etc. contain very few nutrients and are filled with harmful substances, including sugars, salt, fats and preservatives. Don’t be fooled by their labels “light” or “diet” or “healthy”.
If you want to make better eating choices for a healthy lifestyle, check out this list of foods, and try to limit your consumption of them as much as possible.
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Frozen meals
Although they’re practical for last-minute meals and nights you don’t feel like cooking, store-bought frozen meals tend to be rich in sodium and preservatives. You’re much better off preparing batches of meals at once, portioning them into individual serving containers and freezing them for later.
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“Diet” sodas
Although they’re labeled “diet” drinks, these fizzy beverages should be avoided, as they contain dyes, bisphenol A (BPA), aspartame and other artificial sweeteners.
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White sugar
Heavy consumption of refined white sugar has been linked to an increased risk of diabetes, heart disease and obesity, among others. You’re better off using alternatives or natural sweeteners like honey and agave syrup.
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Energy Drink
Energy drinks are popular for a quick boost when you’re feeling groggy and even mixed with alcohol to help prevent fatigue when socializing. But the negatives outweigh the positives, due. to their high content of sucrose, glucose and caffeine. All of these things put a strain on the liver, circulation and nervous system. If you’re looking for a more natural and healthy source of energy, start drinking green tea.
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Fried food
You probably suspected or already knew that fried foods are not exactly good for you. Whether it’s fried chicken, calamari, fries, etc. the high levels of fat, sodium and sugar put our body under a ton of stress, exposing it to the risk of inflammation and a host of potential ailments.
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Restaurant desserts
Restaurant desserts often come in huge portion sizes, which also means huge amounts of fat, sugar and calories. They will do no favors to your body, so either skip ’em or start sharing with the whole family.
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Frozen pizza
They may have fewer calories than the pizza from your local spot, but frozen pizzas are packed with sodium and artificial additives. If you can’t fight the cravings, always try to make your pizza from scratch, and opt for healthier ingredients, like whole-wheat crust and plenty of fresh veggies.
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Flavored yogurts
Always check the ingredients on the package. Most fruit-flavored yogurts contain a small amount of real fruit and a whole lot of sugar to sweeten them up. Their colors are also often derived from artificial food colorings or concentrated, processed juices. Another additive you need to watch out for is carrageenan: a plant-based emulsifier that can cause inflammation in those with gastrointestinal problems.
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Store-bought smoothies
Convenient? Yes. Good for you? Think again! While prepared fruit smoothies might seem like a healthy option, the sad reality is that many of them are made with tons of sugar, calories and none of the natural fiber you get from homemade, whole fruit smoothies.
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Processed white bread
Processed white bread has a very high glycemic index, which causes your blood sugar to spike. This may increase your chances of developing diabetes, heart disease or obesity.
On top of that, diets that contain a large portion of high-glycemic foods have been linked to weight gain and a greater risk of diabetes. Save yourself the trouble, and opt for whole wheat.
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Fruit juices
Don’t be fooled by the wording on the package. Virtually all commercial fruit juices are made with fiber-free fruit and high fructose (sugar) corn syrup. The best thing you can do is invest in a juicer or buy fresh 100% fruit juices, to get the most nutrition out of your fruit-based drinks.
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Processed meats
Processed meats are particularly rich in saturated fats, nitrates and nitrites, all of which fall into the category of harmful elements. In particular, nitrates and nitrites can convert into nitrosamines at high temperatures, a substance classified as a carcinogen. If you’re going to eat them, choose products that are completely nitrite-free, and consume sparingly, or eliminate them completely from your diet.
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Fast food
You may not have heard of them before, but fast food can potentially increase your exposure to phthalates. This class of chemical toxins alters the endocrine system, promotes inflammation and weight gain. In addition to phthalates, fast food is packed with sugar, fats and artificial preservatives, so there’s that, too.
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Sweetened cereals
Sugar is one of nutrition’s biggest enemies (and your figure’s), and it can be found in many popular breakfast cereals, along with refined carbohydrates and artificial ingredients.
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Gummy candies
Gummy candies get their addictive flavor from two things: high amounts of fats and sugars. Prolonged consumption can cause artery problems, diabetes and obesity, among other undesirable conditions.
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Cereal bars
Muesli and oatmeal certainly have their health benefits, but that doesn’t mean they’re always prepared in a healthy manner. Cereal or granola bars often contain a combination of sugar, corn syrup and sorbitol that induces weight gain.
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Mayonnaise
Mayonnaise is one of the worst possible condiments for health. High in sodium, fat, sugar and artificial preservatives, it’s got nothing going for it (OK, besides the flavor). Instead of mayo on your sandwiches, try spreading them with homemade hummus or spicy mustard.
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Coffee cream
Industrial coffee creams are usually made with traces of soybeans and canola oil or, even worse, additives. To boost the flavor of your coffee, choose a plant-based cream or add a little honey.
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Onion rings
Onion rings are a great example of how all that’s great and good in vegetables can be permanently destroyed—thanks to frying. Loaded with calories, saturated fat and sugar, they’re definitely not on the “nice” list for health.
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Icing
Titanium dioxide, caramel coloring, artificial colors, propylene glycol and other bad elements may be hiding in your cake icing. Steer clear of it, to avoid exposing yourself to carcinogens and other harmful agents.
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Stock cubes
Palm oil and dye are commonly used in processed stock cubes. Palm oil facilitates the formation of bad cholesterol, and while convenient, these cubes are filled with sodium, which can increase your blood pressure. Try making your own homemade stocks with chicken carcasses, beef bones, or vegetable food scraps!
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Mozzarella sticks
Like most things in life that taste so good, mozzarella sticks also happen to be high in calories, sodium, and saturated fat. If you want to indulge in the cheesy snack, try baking them instead of frying!
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Tiramisu
Tiramisu is known for its light and airy texture…however, the powdered sugar, whipped cream, espresso, ladyfingers, egg yolks and mascarpone make it a high-calorie and sugar-rich dessert.
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Sports drinks
The sodium and potassium contained in sports drinks are certainly useful after a workout, as they help replenish fluids and mineral salts lost during training. Unfortunately, they also tend to be high in sugar (re: calories) and contain artificial food colorings.
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Chewing gum
Lose the gum habit! High in sugar and artificial sweeteners, it’s difficult to digest and can cause stomach bloating.
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Charred meats
When meat is burned, a substance called heterocyclic amines, or HCA, develops, which combines with the creatine, sugars and amino acids in the meat. Several published studies have linked HCAs to an increased risk of colon, pancreatic, breast and prostate cancers. Try to get your meat off the grill before it gets blackened.
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“Light” ice cream
Most commercial products that are labeled “light” or “diet” contain tons of additives that provide artificial flavorings and textures. The same goes for “light” ice cream, which you might end up eating more of because you’re duped into thinking it’s saving you calories.
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Prepared pastry dough
Prepackaged dough might save you time cooking, but it’s still going to be packed with preservatives and processed ingredients.
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Brown rice
Despite the many benefits of brown rice (ex. it’s rich in fiber and selenium), there is a downside: arsenic. Arsenic is a carcinogen that can cause skin, lung and heart disorders. Since it penetrates the outermost layers of the grain, it can remain present in brown rice.
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Biscuits, cookies and crackers
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BBQ Sauce
Here’s what’s wrong with barbecue sauce: high fructose (sugar) corn syrup. This common yet damaging ingredient is harmful for the heart, metabolism, blood circulation and weight.
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Cheesecake
Cheesecake is high in fat, sugar and sodium—even just one slice takes a huge chunk out of your daily recommended calories.
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Margarine
Margarine’s creamy taste and texture usually comes from the addition of vegetable oils, which may include palm oil (high in saturated fat). Palm oil is known to promote inflammation, which releases free radicals in the body. Stick to olive oil when you can.
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Meatloaf
In the 1950’s and 60’s, meatloaf was a popular, budget-friendly family meal. Today, it’s one of the least healthy things you could eat, due to its large amount of meat and sodium content.
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Crispy tacos
Crispy taco shells are made by deep-frying, and the filling (meat, rice, cheese, sour cream, salsa and more) only adds more calories, fat and sodium. Opt for whole-wheat soft shell tortillas instead.
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Waffles
Waffles aren’t necessarily terrible for you on their own. It’s when you use processed ready-made batters and load them up with sugary, high-calorie toppings that they become totally unhealthy.
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Nachos
Nachos are a guilty pleasure for a reason! They’re delicious but made with high-fat, sodium-filled tortilla chips and typically loaded with ground beef, sour cream, guacamole and cheese—that’s calories on calories and fat on fat.
Not to mention, we usually order them as an appetizer so they’re only the 1st part of your meal!
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Fish and chips
On its own, fish is high in lean muscle-strengthening proteins and heart-healthy fats. But once you cover the fillets in fried batter, they become vessels of fat and sodium, alongside your French fries and high-calorie tartar sauce.
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French toast
Homemade French toast is okay for you, but if you order it while dining out, you’re guaranteed to get a giant portion, laden with fat, sugar and salt.
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Croissants
If you’re buying store-bought croissants, just stop now—they’re full of vegetable oils, saturated fats and margarine, which are three terrible things to start. your day with.
Do yourself a favor, and save your croissant consumption for your next trip to France.
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Soybean oil
Oil made from soybeans can be as harmful as sugar, and several studies link its consumption to obesity.
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Canned soups
Canned and processed soups are convenient no doubt, but they’re also very high in sodium, which is bad for your kidneys and will definitely make you bloated.
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Store-bought muffins
Store-bought muffins contain more calories and fat than you should be getting from such a small snack. Loaded with carbs and sugar, they’re also sometimes enriched with soybean oil and additives.
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Hot dogs
Eating a hot dog basically means you’re ingesting high amounts of sodium phosphate, corn syrup, and sodium nitrite. Phosphates are linked to heart disease, kidney disease and bone problems.
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Wheat bread
Don’t be fooled by the clever wordings. “Wheat” doesn’t equal whole-wheat or unprocessed. Always check the ingredient list to make sure the bread you’re buying isn’t made with refined flour or have excess sugar to make up for the lack of taste.
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Pickles
Why do manufacturers feel the need to add dyes, emulsifiers (carcinogens) and, in the worst cases, sodium benzoate to pickles? The answer is simple: to manipulate you into buying them because they look pretty and taste addictive.
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Sugar-free jams and jellies
Artificial sweeteners abound in “sugar-free” jams and jellies. Many studies link them to reduced sleep quality and poor bowel function, resulting in weight gain.
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Pancake syrup
Just—no. Pancake syrup is pure high-fructose corn syrup with caramel coloring. It’s harmful to the liver and made with carcinogens: choose real natural maple syrup as an alternative.
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Sugar-free jello
Sugar-free jello almost always contains artificial flavors, aspartame and acesulfame potassium (it’s been linked to cancer), as well as other sweeteners. Give it up, and make you’re own homemade gelatin-based desserts, which will likely taste much better anyway!
