There are many foods that are not necessary to a healthy diet because they are higher in fat and calories, but offer little nutritional value. These foods are often consumed regularly in many people's diets, but it is important for overall health to replace these foods with healthier alternatives.
Trans Fats
Foods that contain significant amounts of trans fats should be avoided. Trans fats are made by turning vegetable oils into solid substances to keep food from spoiling. Possible sources of trans fats include vegetable shortening, some margarine, sweets, candies, fried foods, crackers and things made with partially hydrogenated vegetable oil, according to HelpGuide.org. Eating trans fats causes bad cholesterol levels to increase and good cholesterol levels to decrease.
Candy
Candy does not offer any nutritional benefit and adds unnecessary calories to your diet. Candy contains a significant amount of simple carbohydrates, which cause your blood sugar levels to quickly rise and then fall after consumption. These drastic changes in blood sugar levels can decrease your energy level and cause you to eat more food to make up for the lost energy. Consuming candy also increases your chances of experiencing tooth decay.
If you choose to eat candy, consume candies that contain some nutritional value such as dark chocolate or nuts. Also, snacking on blueberries, raspberries and strawberries is an effective way to please a sweet tooth without adding unnecessary calories.
Refined Grains
White breads, white pastas, white rice and white flour should be avoided. These refined grains have been stripped of many of their natural nutrients that are necessary for a healthy well-balanced diet. Eating these types of grains adds calories without nutrients. They also contain limited amounts of fiber and fiber is important to aid in proper digestion and it offers cancer fighting properties.
Replace refined grains with whole-grain products such as whole-grain pasta, whole-grain bread, brown rice, oats and quinona. For those who don't like the taste of whole grains, mix them in with refined grain products and gradually remove the refined grains from your diet.
Whole-Milk Products
Products made with whole milk should be avoided. Products that contain whole milk will provide a significant amount of saturated fat, cholesterol and calories. According to the Harvard School of Public Health, whole milk contains 4 percent of milk fat. Exclude foods made with whole milk such as milk, ice cream, cheese, yogurt and desserts.
If you choose to include milk in your diet, it is best to use skim milk products. Also, high levels of milk consumption have also been linked to increased risks of prostate and ovarian cancers, reports the Harvard School of Public Health. Therefore, you may choose to get your calcium and vitamin D from other sources such as soy milk.
Processed Meats
Processed meats such as sausage, hot dogs, salami and bologna should be excluded from your diet. These processed meats are generally high in sodium, saturated fats and high in calories and do not complement a healthy diet, according to the American Heart Association. There are many protein choices that offer more health benefits. Also, there are fake meat substitutes for many of these processed meats that have a similar taste, but are much healthier.
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