Knowing which foods have detrimental ingredients is critical for a healthier life. While Ruth Ann Carpenter and Carrie E. Finley stress in the book "Healthy Eating Every Day" that "all foods can fit" into a balanced diet, it is important to limit some of the less healthful choices to make room for better options within your caloric limit.
Alcohol
Limit alcohol consumption to one drink per day if you're a woman and two per day if you are a man. Alcohol has no nutritional value. Alcohol consumption can also lead to cardiovascular and liver diseases, as well as cancer, according to Paul Insel, R. Elaine Turner and Don Ross in the book "Discovering Nutrition."
Bacon
The American Dietetic Association and American Diabetes Association recommends restricting the consumption of high fat meats, such as bacon, to three or fewer times per week. These meats are high in saturated fat, cholesterol and calories.
Butter
Butter contains high levels of saturated fat and cholesterol. Avoid adding butter to foods.
Cheese
The book "Exchange Lists for Meal Planning" categorizes Monterey Jack, Swiss, American and cheddar cheeses as high-fat meat substitutes. Therefore, limit yourself to three 1 oz. servings per week.
Desserts
Most desserts are high in sugar and calories. Try not to eat more than two small desserts per day. Limiting the consumption of sweet foods can go a long way toward improving your health.
Eggs
Egg yolks have a high cholesterol content. Eat as many egg whites as you want, but limit yolks to three per week.
Hot Dogs
Polish sausages, bratwursts and hot dogs are considered high-fat meats by the American Dietetic Association and the American Diabetes Association. Their saturated fat and cholesterol content can lead to heart disease.
Pastries
Pastries are typically light and fluffy because of their high fat content. They also have a lot of calories. Avoid overeating pastries.
Peanut Butter
While peanut butter is a good source of protein, it contains 8g of fat per tablespoon. Control how much you eat each day.
Pork
The American Dietetic Association and the American Diabetes Association list ground pork, pork sausage and spare ribs as high-fat meats, so you should not consume them frequently or in large quantities.
Salt
In "Discovering Nutrition," authors Insel, Turner and Ross recommend limiting sodium intake to 2,300mg or 1 tsp. per day. To avoid overusing salt, control how much you add while cooking or during the meal.
Whole Milk
Because whole milk has no additional nutrients beyond those of skim milk, except for fat, limit your whole milk intake and make the switch to a lower fat variety.
References
- "Healthy Eating Every Day;" Ruth Ann Carpenter and Carrie E. Finley; 2005
- "Discovering Nutrition;" Paul Insel, R. Elaine Turner, and Don Ross; 2006
- "Exchange Lists;" American Dietetic Association and American Diabetes Association; 2003
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