They are incompatible with a healthy lifestyle.
Most of us know that a double bacon cheeseburger or a slice of cheesecake — it’s not useful products. But believe me: they are not more harmful than those likely to lie on the shelf of your refrigerator. You eat them every day, and that they add to your diet excess calories, fats, sugar and salt.
Here are the 10 least useful of the inhabitants of your refrigerator. But the nice thing is that they can be easily replaced with more dietary analogues.
Mayonnaise
Mayonnaise is not the most harmful food if you sometimes eat 1-2 teaspoons. But most “gourmet” drink this sauce too much and often, and it contains 360 calories and 40 grams of fat per 100 g of product. In the traditional “Provence” and worse: more than 600 kcal and 60 g fat.
A healthy alternative. First, you can use light mayonnaise, which contains only 35 calories and 3.5 g fat per tablespoon. The taste of mayonnaise is retained. Secondly, don’t forget the sauces such as mustard, barbecue sauce, salsa, chili sauce or tacos. If you do not wish to abandon the mayonnaise completely, reduce your consumption amount is up to two teaspoons — they will be about 60 calories and 6.7 g fat.
Soda and other sugary drinks
One of the main suppliers of “empty calories” are sugary drinks: soda, sweetened tea, fruit juices, sports and energy drinks.
They have only sugar and no nutrients or their share is negligible.
In addition, studies show that we eat less when you drink these sweetened beverages, on the contrary, when the same amount of food adding unnecessary calories.
A healthy alternative. The best drink is water. It needs to be drunk throughout the day. Some drinks do not contain calories, such as unsweetened green and black teas, are also a good source of beneficial antioxidants.
Skimmed milk and vegetable milk products such as almond milk and coconut milk contain some amount of calories, but they have different nutrients, such as calcium, vitamin D, B12, potassium and magnesium.
Alcoholic beverages
Alcohol is often abused, and the negative effects of excessive consumption are well known. But alcohol besides is the source of large amounts of fat and calories. The liver has to work hard to break down alcohol into fatty acids, which then accumulate in the same place.
Alcohol, like soda and sweet drinks is empty calories.
One glass of wine contains about 115 calories, a bottle of beer — 225 kcal, and a glass of strong alcohol (vodka, rum, gin, whiskey) is about 110 calories. But if you drink strong alcohol, sparkling water or juice, the calories will be much more.
A healthy alternative. When alcohol the key is moderation. It is best to drink alternative alcohol drinks such as mineral water or carbonated water with lemon or lime, coffee or tea, diet sodas.
Processed meat
Products from processed meat, which include sausages, hams and meats, may seem healthy, but they contain a lot of sodium, fat, and some have, and preservatives. The sodium content in even small portions of processed meat (one slice of cooked sausage or five slices of salami) ranges from 310 to 480 milligrams. Such products can cause high blood pressure what leads to heart disease and stroke in adults and is the cause of metabolic disorders and obesity already in childhood.
According to the American Institute of cancer research, consumption of processed meat (any meat is processed by Smoking, cooking, salting or adding chemical preservatives) can lead to increased risk of cancer of the colon. Some researchers also believe that preservatives used in processed meat, can be converted in the body into cancer-causing agents.
Such products are banned in pregnant and lactating women.
A healthy alternative. It’s simple — give preference to baked and sliced Turkey, chicken or beef. These products contain protein, vitamins and minerals, with no excess sodium or preservatives. You can cook meat or to find products with a low content of nitrates and sodium in the store.
Hot dogs and sausages
Hot dogs and sausages are another type of processed meat products, which also contains a lot of sodium and fat. The calorie content of popular dairy sausages, for example, is more than 260 kcal per 100 g of product, in addition, they are more than composed of 80% fat! Now check out how hot dogs and sausages is on a shelf in your fridge and how often your kids eat them for Breakfast, lunch or dinner.
Such food is a direct path to obesity at an early age.
A healthy alternative. To more useful products include meat poultry, pork tenderloin, roast beef and shrimp. Try to use in your recipes vegetables baked on the grill (zucchini, eggplant or red pepper). For kids today offer special children’s sausage, but be careful with them and very carefully read the composition, it is not the most suitable food.
If the hot dog or sausage to give is very difficult, try to replace them with “easier” options such as a Turkey sausage or even vegetarian sausage from meat substitutes based on soy. The amount of sodium may be similar, but the fat content will be reduced twice.
Whole milk products
These products contain large amounts of fat and cholesterol. Of course, there is protein, calcium, B12 and Riboflavin, but the number of calories is also very large. Only a pint of whole milk a day will add to your diet to 2100 kcal, 105 g fat, 59.5 grams of saturated fat, and 315 milligrams of cholesterol in just one week.
A healthy alternative. Today, most dairy products, including milk, cheese, yogurt, cottage cheese or cream cheese, is produced with low fat or very low fat. In addition, many vegetable dairy foods such as almond milk, are low in fat and calories and no cholesterol.
Ice cream
Let’s face it: the domestic manufacturers make a very tasty ice cream! Unfortunately, eating this dessert is fraught with weight gain. Even if you eat just one serving, you can exceed the recommended daily value for the amount of fat and calories.
For example, in 100 g classic sundae (that’s one serving in a Cup) contains 227 calories and about 15 grams of fat.
Well, now admit that in the summer you hardly keep from having to eat double or triple batch. Then consider yourself.
A healthy alternative. The good news: you don’t need to completely give up ice cream. Search for delicious counterparts, with low fat and sugar — and, therefore, having a lower calorie content. For example, berry ice cream (sherbet). First, serving it typically weighs less (about 70-80 g), and secondly, in it is two times less calories (about 120) and fats (1.5 g).
More healthy option is fresh fruit with yogurt.
Creamy sauces for salads
It seems that you try to eat right and most likely eat salads from fresh vegetables. But how do you keep them charged? Check your fridge with bottles of sauces. Adding them, you increase in several times the caloric content of the salad, not to mention the excess salt and fats. You have a total of 120 calories, 12 grams of fat and 380 mg of sodium. Keep in mind the fact that most people don’t limit myself to two tablespoons.
A healthy alternative. Measure the amount of filling that you add to salads, and stick to the serving size is 2 tablespoons. Also look for lighter versions of the sauces, which have less calories and fat.
Try using other fillings, which no amount of cream, for example, on the basis of yogurt.
Butter or margarine
Margarine and butter are to the saturated fats. Each tablespoon of any of these products contains 100 calories and 11 grams of fat. In a tablespoon of butter also contains 7 g of saturated fat per tablespoon of margarine, 2 g of saturated fat and 1.5 grams TRANS fats.
A healthy alternative. Instead of cooking with butter or margarine, use sunflower or olive oil, which is rich in mono – and polyunsaturated fats. If you want to use margarine in the cooking process, for example, for baking, find low-fat, no TRANS fats and low in saturated fat and cholesterol.
If you want to use butter, whip it. The ingress of air during whipping reduces the calorie and fat content by a third.
By the way, for the health of the natural butter is necessary, the recommended daily dose is about 10-15 grams, that is within one and a half tablespoons.
Frozen French fries
Potatoes are fat-free and healthy. But when you fry it, cook fries, make potato patties and pancakes, he suddenly becomes harmful.
A small portion of French fries (100 g) may contain 8-11 grams of fat, approximately 3 g of saturated fat, and 390-540 milligrams of sodium and 190 calories. And due to the fact that break away from these delicious dishes is almost impossible, eat a double portion.
A healthy alternative. It is best to eat boiled or baked potatoes. So you will get a dish without adding fat and sodium.
You can, of course, look for these brands and ready-frozen foods that have no added fat — read the labels.
By the way, potato slices, generally the lowest fat content.
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