According to the
World Health Organization
According to the WHO, an unhealthy diet (such as one rich in saturated fats and added sugars) ranks among the “top global risk factors for health,” contributing significantly to malnutrition and diseases across the world. If you would prefer to
nourish your body with nutrition
To begin well, it’s best to steer clear of numerous foods that do not contribute to a healthy diet.
However, before we begin, what defines a “balanced” diet? A balanced diet includes an abundance of fresh produce, fruits, and whole grains, as well as items measured by weight,” according to the statement.
Francisco Lopez-Jimenez, M.D.
, a cardiologist at Mayo Clinic. “A nutritious diet includes plenty of nuts, beneficial vegetable oils, legumes, and whole grains, supplemented with minimal quantities of animal products, primarily dairy and fish.”
Meet the experts:
Francisco Lopez-Jimenez, M.D
a cardiologist working at Mayo Clinic;
Jim White, R.D.N., A.C.S.M. Expert
, who owns Jim White Fitness and Nutrition Studios;
Rahul Bhandari, M.D.
a radiation oncologist working at Tampa Bay Radiation Oncology;
Mark Cucuzzella, M.D.
a family medicine doctor and educator at West Virginia University School of Medicine
“The principle I adhere to is ‘eat to live,’ and I firmly believe that food acts as medicine,” he elucidates.
Jim White, R.D.N., A.C.S.M. Experte
, who owns Jim White Fitness and Nutrition Studios, emphasizes that following a nutritious diet is crucial for general well-being and disease prevention, as well as sustaining the vitality needed for an active lifestyle.
However, this does not imply that you must completely eliminate specific food items from your diet. “It’s not about avoiding all so-called unhealthy foods; rather, managing how much you eat is crucial,” she explains. Her advice: Aim for nutritious options 75 percent of the time, and use the remaining quarter of your meals for smaller servings of less healthy favorites.
Up next, explore the key foods and components that specialists recommend cutting back on or eliminating from your diet as part of a wholesome and balanced nutritional strategy.
Soda
The fizzy drink may quench your thirst, but it’s one of the worst drinks for your overall health, mainly due to its high sugar content. The
Centers for Disease Control and Software Technology (CDC)
cautions that individuals consuming sweetened beverages such as sodas are at an increased risk of encountering health problems including weight gain.
type 2 diabetes
,
heart disease
, cavities, and gout.
While soda may not be the sole culprit, drinks like slushes or frozen coffee can also pack a sugary punch. According to Dr. Lopez-Jimenez, “One such beverage might contain 80 grams of sugar or even more,” which equates to about 20 teaspoons of sugar per serving! Moderation is key here; however, regularly consuming high-sugar drinks warrants reconsidering their place in your daily habits.
Raw or undercooked meat
For individuals dealing with cancer or those whose immune systems are compromised, consuming raw or undercooked meats—such as sushi or a medium-rare burger—can pose significant risks. “All raw or inadequately cooked foods carry a higher chance of harboring harmful bacteria, which could severely impact people who have weakened immunity due to their medical condition,” explains an expert.
Rahul Bhandari, M.D.
a radiation oncologist based at Tampa Bay Radiation Oncology.
Breakfast cereals
Having a large bowl of cereal as the first meal every morning might not be best for your metabolic health if you’re worried about it.
“Foods containing processed flour encompass the majority of breakfast cereals, refined grains, breads, crackers, as well as various baked items,” according to him.
Mark Cucuzzella, M.D.
A family medicine doctor and professor at West Virginia University School of Medicine explains, “Highly processed or refined flours—even those labeled as whole grain—have extremely high glycemic indexes. This causes significant spikes in blood glucose levels. Continual fluctuations between high and low blood sugar over extended periods can disrupt metabolic processes and eating habits, potentially leading to weight gain and insulin resistance.”
Processed meats
If you enjoy lunch meats, bacon, sausages, or hot dogs, these items could potentially be causing more damage than benefit to your health.
heart health
.
numerous research findings highlight their adverse impact on health and elevate the risk factors
heart disease
According to Dr. Lopez-Jimenez, many preservatives used in processed meats can elevate the risk of developing cancer, hypertension, and various other health issues.
Alcohol
White points out that alcohol contributes no nutritional benefits and mostly serves as an empty calorie source. He further elaborates that because alcohol is treated by the body as a toxin, it takes precedence over fats during breakdown processes, significantly impacting one’s metabolic rate. This leads to reduced fat burning since the body focuses more on metabolizing alcohol instead. Moreover, according to a new study, there is a detrimental relationship observed between alcohol consumption and oxidative fat levels.
alcohol and life expectancy
, noting that consuming as little as one drink daily can reduce your lifespan by approximately 2.5 months.
The American Association for Cancer Research (AACR) also holds the view that
Alcohol ought to be sold with cancer warning tags.
—actually, the U.S. Surgeon General has recently released a statement
advisory
regarding the relationship between alcohol consumption and heightened chances of developing cancer
For individuals undergoing cancer therapy, abstaining from alcohol is essential to maintaining overall bodily health. As stated by Dr. Bhandari, “During cancer treatment, the aim should be to strengthen and sustain your physical condition so as to better endure both the disease and the rigorous effects of medical interventions.” He further explains that consuming alcohol hinders this objective, making it tougher for the body and psyche to stay aligned with recuperation and fortification efforts.
Trans fats
According to the
American Heart Association
The AHA states that artificial trans fats are formed by adding hydrogen to liquid vegetable oils, resulting in a more solid substance.
Dr. Lopez-Jimenez explains, “These substances offer no nutritional benefits… Even small quantities of trans fats can substantially elevate your chances of developing heart diseases,” He adds, “Trans fats typically appear as partially hydrogenated fats and might be found in baked goods, microwavable popcorn, among others. Cooking at high temperatures could potentially transform healthy oils into harmful trans fats.”
Sports drinks
Although drinking sports beverages might aid in restoring depleted electrolytes, these drinks frequently contain high amounts of sugar akin to sodas and other sugary drinks.
Sports beverages are rich in fructose, a type of sugar that can only be processed by our livers,” explains Dr. Cucuzzella. “Our livers aren’t equipped to handle high levels of unbound fructose effectively.” He continues, “Consistently consuming these leads to fat accumulation in the liver over time, contributing significantly to insulin resistance.
Artificial sweeteners
You might be cutting down on calories by opting for artificial sweeteners such as aspartame or Splenda, yet these do
might also affect your well-being.
Even though these sweeteners contain no calories, they might actually work against your weight loss objectives because of various elements such as gut health and how your body responds to insulin,” says White. “Artificial sweeteners could lead to:
possibly modify the intestinal flora
This will influence how nutrients are absorbed, as well as metabolism and
regulation of glucose
. There are also
potential links to cancer
However, additional research is necessary when it comes to human subjects.
Juice
Even though you might consider 100% fruit juice to be healthy, it could still cause your blood sugar levels to rise and eliminate one of the main advantages of eating fruits: their fiber content.
Although juicing may preserve vitamins and phytochemicals, it eliminates fiber,” explains Dr. Klodas. “This transforms whole foods into substances with metabolic impacts similar to those of sugary sodas.” She adds, “Consume fruits and vegetables as they are, or consider making a smoothie instead.
Sugar and high-fructose corn syrup
For a daily intake of 2,000 calories, the
CDC
suggests limiting added sugars to no more than 200 calories. The reason being, “added sugars in food and beverages can hinder individuals from obtaining essential nutrients without consuming excessive amounts of calories,” as stated.
Healthy People 2030
(from the Office of Disease Software and Health Promotion) aims to reduce sugar intake among individuals aged two years and older to mitigate health issues like obesity and dental cavities.
Nevertheless, sugar is not the sole sweetener that needs to be consumed sparingly. High fructose corn syrup, derived from cornstarch, is utilized in numerous processed food items. As stated by Dr. Lopez-Jimenez, “Studies indicate that animals consuming high fructose corn syrup can develop diabetes.” This type of syrup increases blood glucose levels more rapidly compared to sugarcane. It is commonly found in various sodas, canned beverages, and might also appear in cocktail recipes.
Refined vegetable oils
Pure vegetable oils are utilized for recurrent frying processes and are commonly employed in restaurant settings.
“These refined oils undergo damage due to multiple heating cycles, potentially causing oxidative stress in the liver. When contrasted with natural fats like genuine butter, olive oil, and the fats found in unprocessed plants and animals, these options are considered inferior,” explains Dr. Cucuzzella.
Takeout
Getting food delivery from your go-to restaurant might be easy, yet your preferred meal could lead to negative health effects.
When buying pre-prepared meals, you have significantly less say over serving sizes or the amount of salt, sugar, and fats included,” explains Dr. Klodas. “This could affect your blood pressure, cholesterol levels, and even your waist measurement.” She adds, “Everyone faces time limitations and sometimes has to eat out. The key is making sure this remains an occasional occurrence rather than a regular habit.
Processed white bread
Avoid picking up a package of pre-cut white bread when you go shopping next time. According to Dr. Lopez-Jimenez, “Processed white bread offers very few health benefits; it lacks significant nutrition, contains almost no fiber, and much of its natural nutrients are lost due to the whitening procedure used for wheat.”
Rather than opting for regular options, choose 100% whole grain or sprouted grain bread that has short ingredient lists.
Stefani Sassos, M.S., R.D.N.
, who leads the nutrition department at the Good Housekeeping Institute
previously told
SofTech
. Choosing whole grain bread is better for your health because it contains more nutrients and could potentially provide additional benefits like aiding in digestion.
maintain steady blood glucose levels
, while white bread
has the opposite effect
.
High-fat frozen meals
Although you can discover wholesome meals in the freezer aisle at your nearby supermarket, it demands some effort from you to uncover healthful choices. Prior to placing a frozen dinner into your shopping basket, we suggest carefully examining the nutritional information panel and looking out for calorie counts, salt levels, and fat content.
According to White, frozen dinners “may hinder your health objectives and weight control,” since they frequently include “a lot of salt and fat along with preservatives.” He elaborates, “They tend not to be very satisfying yet have relatively high-calorie counts, leading to potential overconsumption of calories.”
Donuts
Who doesn’t enjoy a little something sweet? Even though snacks and desserts can be had occasionally, it’s best to limit some kinds of baked treats.
Baked items, such as doughnuts specifically, possess “little nutritional worth and are dense in calories without providing much satisfaction,” according to White. “Moreover, these edibles contain elevated levels of added sugars and saturated or trans fats, which can lead to increased blood glucose levels and problems with cholesterol and heart health.” Consider opting for a piece of nutrient-packed food instead.
Banana Bread
or a piece of an
Apple and Raspberry Galette
.
additional contribution by Emily Shiffer
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