Measure These 11 Foods to Balance Your Diet and Achieve Your Goals

The key to good and healthy eating is not to take away everything we like and pick the nearest leaf to eat. It’s all about balance, and, as we learn more about nutrition and the processes we use to make food taste good, how balance can help us make sure we eat the foods we love while knowing what overeating can do to us. the body.

Eating highly processed foods can be balanced with a diet that includes plenty of vegetables, fruits, whole grains, and protein. However, if these processed foods dominate your diet, or if you don’t include low-fat, high-fiber options, you may face negative health consequences.

It’s okay to have processed options in your diet, and you should never feel bad about having them. But if you’re looking to improve your health, you should consider these 11 foods.

11 foods that can have a negative impact on your health

Although the following foods are particularly lacking in nutritional value, the point of paying attention to this list is less about cutting each item out completely and more about being aware of how little you are bringing into your diet. We do not recommend that you avoid these foods completely as food restriction may result disordered eating. The important takeaway here is that it is OK to eat the foods on this list, as long as you eat nutritious foods that provide you with the vitamins and minerals you need.

Many of the following foods contain highly refined grains, high amounts of trans fats or other processed fats that are difficult for the body to use effectively. Dietary sources simply do not contain many important nutrients such as dietary fiber that promote gut health. Over time, depriving your body of many vitamins, minerals and nutrients from whole foods like fruits, vegetables and grains can cause deficiencies with medical symptoms.

White bread

White bread is made from a type of bread flour that is processed from wheat. Processing removes the bran and germ: the parts of the wheat grain. Whole wheat will be dark and dense, because it contains more nutrients and more fiber. These two factors are good for your digestion and provide your body with the nutrients it needs. White bread has a light sweet aroma but is made only from the endosperm layer of wheat, and contains a small amount of nutrients. Instead, choose whole grain bread, which is loaded with essential nutrients.

To learn more about how complex carbohydrates help keep you healthy, check out why you should eat more carbohydrates, not less.

Potato chips

Many reasons why eating too many chips can be dangerous is because they do not provide a moderate source of calories. The amount of fat and simple carbohydrates they contain makes them calorie-dense, but they are not equally full of useful nutrients such as vitamins. Preservative-free chips are a great way to indulge occasionally, but eating nothing but chips for a meal will leave your body craving more vitamins, protein and fiber.

French fries

French fries contain many of the same nutrients as chips, although there are actual potatoes in the French fry. However, deep frying doesn’t have to be a result of deep, high-fat frying if you eat it regularly. In an airtight container, a little sheen of oil (or zero oil) can still get you a batch of homemade, lightly salted french fries made only from potatoes. If your diet already has enough fat in it, this can be a great way to get a healthy glow without going over your daily allowance.

Fried chicken

Chicken is a delicious lean protein, but fried chicken meals often contain a ton of white flour, fat and salt. These three ingredients are good in moderation, but choosing grilled or air-fried chicken can help you cut down on unhealthy ingredients if you’re already getting more than the recommended amount.

Minced meat

In general, processed meats have few nutrients in them which, when consumed in excess, are linked to adverse medical effects. Meat processing sometimes involves adding nitrates and nitrites, which have been linked to a higher risk of cancer when consumed in excess. Also, sodium is built into processed meats in sufficient amounts. Whenever possible, cook and eat fresh meat.

Sweetened cereal

Like candy, sugary cereals tend to be high in simple carbohydrates and sugars and low in protein, fiber and vitamin content. As a breakfast option, sugary cereal can lead to a blood sugar crash that makes you feel hungry immediately after eating cereal. Choosing a low-sugar cereal with plenty of protein and added fiber, along with plant-based milk or milk can help you feel fuller and more energetic for longer.

Margarine

Margarine was invented when saturated fat in butter was considered bad for our health. However, margarine varies: in some countries, it contains harmful fats that can be easily processed by the body and in many cases it has the same amount of processed saturated fat. Read the label or choose a less processed oil, such as olive oil, as a bread topper if you really want to cut butter from your diet.

Frozen installation

All frozen entrees are not created equal — frozen vegetables and cooked chicken, for example, sometimes contain preservatives and are a great way to eat when you need a snack. However, if you eat early, check what kind of food and other ingredients are in your food, especially if you are concerned about preservatives or coloring in your food.

A box of mac and cheese

Although some of the most popular mac and cheese products have been found to have high levels of harmful chemicals, the main reason they are considered unhealthy is because of their high amount of simple carbohydrates and fat and their low nutritional value. If you like cheesy pasta, though, don’t despair: There are a variety of versions now that include whole grains, vegetables like cauliflower and lower levels of preservatives and fat.

Baked goods

Cakes, donuts and other baked goods can be delicious. But they can also be loaded with simple carbohydrates and saturated fats. In addition, they have very little fiber, protein or vitamins. If you’re making your own baked goods, however, it’s easy to make foods that will add more nutrition, whether it’s substituting whole wheat flour, substituting unsaturated fats for butter or adding fruit or grated zucchini to increase the vitamin content.