The Healthiest Alternatives To Unhealthy Foods

If you eat lots of fruits, vegetables, whole grains, and lean proteins, you’re probably way ahead of the nutrition curve. However, you may make mistakes  by choosing unhealthy foods without even realizing it.

Not all foods are produced in the same way, not even the healthy ones. You may not be getting as many vitamins and nutrients as you think.

In fact, it’s possible that you’re accidentally filling your body with too many unhealthy nutrients like sugar and sodium.

Therefore, in this article, we will identify the worst food you can choose. We’ll also point out the healthiest alternatives so you can close the gaps in your nutritional needs.

Unhealthy foods for your body

Everything out of a can

Canned vegetables are often low in fiber and other nutrients. They are also full of sodium. If you often eat canned vegetables, you will experience a reduced nutritional quality.

Vegetables with starch

Corn, peas and pumpkin usually contain fewer vitamins, minerals and less fiber than other vegetables.

In addition, they often contain between two and three times more calories per serving than other vegetables that are not high in starch.

Baked beans from a can

Like regular canned beans, these baked beans have 3 teaspoons of sugar per serving and 50% more sodium. So it belongs to the unhealthy foods.

Processed fruit juices

They are often marketed as ‘true juice’. However, the labels on these products prove otherwise. They are full of sugar, empty calories and artificial sweeteners.

Some companies try to avoid sugar in fruit juice by adding artificial sweetener. However, this can increase cravings for fatty, sweet, salty and other unhealthy foods.

Canned fruit and dried fruit

Fruit is naturally sweet. So it should not contain added sugar or sugar-based flavor enhancers. We often find these substances in canned fruit.

Also think about dried fruit. A raisin is nothing but a wrinkled grape. So a cup of raisins contains many more calories than a cup of whole grapes.

White bread and pasta

Refined grains, including white bread, pasta, white rice and crackers, do not contain bran or wheat germ.

• These types of grains have a higher glycemic index. This means that the  sugars can be absorbed into the bloodstream faster.

Sugar-coated cereals

A large bowl of cereal can contain as much sugar as a chocolate bar. To know whether a cereal has too high a sugar content, you have to read the label. This way you find out whether it is one of the unhealthy foods.

Avoid all breakfast cereals that contain more than 12 grams per serving.

Red meat

Red meat (including beef, pork and lamb) is high in cholesterol and saturated fats.

Eating meat has been linked to several chronic diseases. Consider, for example, heart disease and type 2 diabetes.

• Red meat may also increase the risk of diverticulitis. This is a common bowel disease.

Processed meat

It’s always a good idea to limit your intake of processed foods of any kind. Proteins are no exception.

• Processed meats, such as cured meats, sausages, and cured meats, tend to be high in sodium, preservatives, and saturated fats.

Flavored yogurt

Many flavored yogurts contain up to 30 grams of sugar per serving of about 170 grams.

Steer clear of drinking yogurts as most provide more calories due to their sugar content. It can also make you feel less full.

In other words, if you drink a yogurt drink for breakfast, for example, you’ll be hungry again before lunchtime.

All about trans fats

Trans fats are found in fried foods, baked foods and processed snacks in the form of partially hydrogenated fats.

Also, trans fats raise levels of bad cholesterol (LDL) while lowering good cholesterol (HDL). This increases the risk of heart disease and stroke.

Healthier alternatives

Vegetables

The best vegetables are those with the darkest and richest color. Examples include spinach, kale, cos lettuce, turnips, and broccoli.

These are some of the products on this planet that contain the most nutrients. They are packed with vitamins, minerals and phytochemicals that help protect cells and strengthen the immune system.

• Try to eat between 1 ½ and 2 cups of these vegetables each week.

legumes

Chickpeas, black beans and pinto beans are a healthy alternative when combined with whole grains and vegetables.

They are very rich in fiber and vegetable protein. In addition, consumption of cooked beans has been found to be associated with a reduction in the risk of chronic disease and obesity.

monounsaturated fats

Avocados are high in fats. However, these are healthy for the heart because they are monounsaturated fatty acids.

Avocados also contain more than a dozen essential nutrients. They are rich in fiber, vitamins B and E and potassium.

Fruit

The dark pigments of blueberries, raspberries, blackberries and strawberries provide polyphenols and anthocyanins that provide antioxidant benefits.

Berries are also high in vitamin C and low in calories. Cranberries in particular are high in antioxidants. In fact, these fruits have been linked to a reduced risk of heart disease and dementia.

Whole grains

Unless you’ve been diagnosed with celiac disease or gluten intolerance, you should be eating whole grains every day. They are packed with fiber, plant proteins, vitamins, minerals and phytochemicals.

Breakfast cereals

Oats are rich in omega-3 fatty acids, folic acid, fiber and potassium. This makes them a heart-healthy food that lowers cholesterol and burns fat.

• Avoid varieties with a lot of added sugar. Instead, eat plain oatmeal and flavor it with fruit and honey.

Fish and seafood

Fish and seafood are probably the healthiest type of protein you can find. They are therefore good substitutes for unhealthy foods such as processed meat.

Packed with omega-3 fatty acids, these products reduce inflammation in the body, regulate blood pressure and reduce the risk of diseases such as irritable bowel syndrome.

People who eat a lot of fish and shellfish are less likely to suffer from depression and anxiety.

tofu

Tofu contains 10 grams of protein per serving, making it an excellent source of nutrients, especially for vegetarians and vegans.

Eating moderate amounts of tofu provides ample benefits, including a healthier heart.

Greek yoghurt

With twice as much protein as regular yogurt , Greek yogurt will keep you feeling full for longer.  At the same time, it is a good source of calcium.

• It is best to buy low-fat Greek yogurt. It contains a higher amount of protein and less fat per serving.

Keep these recommendations in mind the next time you go grocery shopping. This way you can prevent the purchase of unhealthy foods. Remember that you are what you eat.