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When it comes to aging well, what we choose to eat plays a significant role in how we feel and function. Although it may seem daunting to change eating habits, it's important to focus on making choices that best support our well-being. While we’re believers that everything is okay to eat in moderation, there are some unhealthy foods to avoid. By being mindful of what we consume, we can cultivate a diet that leaves us feeling energized, satisfied, and ready to take on the world.
Meet the experts: Julie Andrews, M.S., R.D.N., a Wisconsin-based dietitian and nutrition consultant; Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition in the NYC area; Julie Harrington, R.D., author of The Healing Soup Cookbook.
For example, you might have the idea that things like dairy or gluten aren’t good for you because you get an upset stomach or develop a headache after eating them. “It’s important to understand that foods like dairy and wheat are common allergens, and some people don’t tolerate them well,” says Julie Andrews, M.S., R.D.N., a Wisconsin-based dietitian and nutrition consultant. “But that doesn’t mean they are bad for everyone.”
In our quest for a healthier lifestyle, there are certain foods that we should focus on, and others that should be reserved for a once-in-a-while treat. We’re talking about the ones that either don’t offer much nutritional value for your body, or, in some of the worst cases, actually pose a health risk. While each individual has different and unique nutritional needs, there are some foods that are not typically recommended to eat frequently by registered dietitians.
Here are bites better left out of your weekly lineup, or saved for the occasional taste.
1
Fruit canned in syrup
The reason this type of fruit is so yummy? Sugar, sugar, and more sugar. “When a fruit is canned in ‘light syrup’ or ‘heavy syrup,’ that means that sugar has been added to the fruit,” says Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition in the New York City area. “Fruit is plenty sweet on its own, so you don’t need any added sugar with it.”
That said, if you like the convenience of canned fruit, here’s some good news: There are canned fruits out there that aren’t housed in that syrupy mixture. “Just make sure to read the ingredient label to make sure a product is canned either in 100% juice or water,” says Gorin. “Neither of these contain added sugars.”
2
Vegetable shortening
For bakers out there, that shortening might be causing your pastries and cakes more harm than good. That’s because vegetable shortening contains hydrogenated oils, which are artificial fats made by adding a hydrogen molecule to vegetable oils to make them solid at room temperature, says Andrews.
But while hydrogenated oils are good for manufacturers because they increase a product’s shelf life, they’re not quite so good for you. “Consumption of hydrogenated oils on a regular basis can increase LDL ‘bad’ cholesterol and lower HDL ‘good’ cholesterol, and can therefore increase your risk of heart disease,” says Andrews. You’re actually better off swapping in real butter in moderation while baking instead of using shortening, she adds.
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3
Non-dairy coffee creamer
This is another product that may contain those hydrogenated oils, says Andrews. Plus, powdered or non-dairy liquid creamers that are flavored may also contain high-fructose corn syrup—which can be damaging to the liver by increasing liver fat—and artificial sweeteners, which have been linked to a variety of problems, including gastrointestinal issues. But that doesn’t mean you need to nix coffee (and the benefits that come with it) completely.
Instead, try drinking your coffee black or substituting non-dairy creamers with a touch of good old-fashioned plain cream or half-and-half. If you need some flavor, Malk plant-based creamer is super yummy and free from questionable ingredients.
4
Tilefish
Fish is a good staple to have in your diet, but it’s best to aim for eating low-mercury, fatty seafood like salmon and sardines, which also have beneficial omega-3s EPA and DHA, says Gorin. But one fish you might want to avoid ordering when you’re out at a seafood restaurant? Tilefish, which is high in mercury—something that can actually be linked to heavy metal poisoning if eaten in too high of a concentration. P.S.—swordfish and other larger fish may be high in mercury too.
Instead, when choosing fish, think SMASH (stands for salmon, mackerel, anchovies, sardines, and herring) to choose fish choices that are known to be lower in mercury.
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5
Salami
This classic lunch sandwich meat packs more downside than upside because of its “cured meat” status. Cured meats have been linked to several nasty problems, including hypertension and heart disease, says Andrews. But salami is also high in saturated fat and contains sodium nitrites, which may turn into harmful inflammatory compounds that can become damaging to your health, says Andrews.
6
Juice cocktail
Don’t let the word “juice” throw you off. “The word ‘cocktail’ indicates that a juice is mixed with added sugar,” says Gorin. “This is unnecessary and adds extra calories to your day.” So instead of choosing a sugar-rich juice cocktail mixture to start your morning, opt for 100% fruit juice for an antioxidant boost.
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7
Packaged donuts
Donuts are usually made from refined carbs, which don’t provide much nutritional value, says Andrews. Donuts are also usually deep-fried, making them high in trans fats, which can raise your LDL “bad” cholesterol and lower your HDL “good cholesterol,” according to the American Heart Association (AHA). This doesn’t mean you need to avoid refined carbs (and the donuts that come with them) altogether; it just means your health will thank you for indulging in moderation. There are some better-for-you donut holes that are baked and made with quality functional ingredients, like Deux donut holes.
8
Pre-made dough
As convenient as it might be, pre-made dough is high in artificial trans fats (namely, those hydrogenated oils we talked about earlier that are made by adding hydrogen to liquid vegetable oils to make them more solid), says Julie Harrington, R.D., author of The Healing Soup Cookbook. And those trans fats (aside from affecting your cholesterol) also increase your risk of heart disease and stroke, according to the AHA.
If you must use pre-made dough, seek out those made with quality ingredients like unbleached flour or high fructose corn syrup, like Jus-Rol or Immaculate Baking Co dough.
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9
Energy drinks
The reason energy drinks taste so good? Many are packed with artificial flavorings and sugar. “With a lot of the energy drinks, they can have higher amounts of sugar in it, or they’ll use artificial flavors which can cause a lot of inflammation of the body,” says Lorraine Kearney, N.D.T.R., C.D.N., dietitian and founder of New York City Nutrition. Energy drinks can be harmful due to their high caffeine content, which may lead to increased heart rate, high blood pressure, and anxiety. Consuming these drinks in excess can also result in sleep disturbances and dependency.
10
Sweet tea
Tea by itself has plenty of health benefits, but when you start adding sugar to that tea, it starts to void out those upsides. “Sugar-sweetened beverages are high in, yes, sugar, and don’t provide much—if any—nutrition,” says Andrews. Plus, many research studies have shown that regular consumption of sugar-sweetened beverages like sweet tea can contribute to causing obesity, type 2 diabetes, and heart disease, says Andrews.
Love tea? Try making your own unsweetened version and infusing it with mint or fruit for more natural flavor with no added sugar.
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11
Alcoholic beverages
Avoiding excess alcohol is key for maintaining overall health and well-being. Excessive alcohol consumption may lead to a range of health problems, including liver disease, cardiovascular issues, and an increased risk of certain cancers. Alcohol can also impair cognitive function. By avoiding alcohol, individuals may improve their sleep quality, enhance their immune system function, and support healthy weight management. Moreover, abstaining from alcohol helps reduce the risk of addiction.
12
Potato chips
Potato chips, while often delicious and satisfying, should be limited when aiming to maintain a healthy diet. One of the primary concerns is their high-calorie content coupled with minimal nutritional value. They are typically fried, which may contribute to heart disease risk. Additionally, potato chips can be laden with sodium, which may increase blood pressure and other cardiovascular issues if consumed excessively. If you crave that satisfying crunch but are focused on limiting potato chips in your diet, there are some better-for-you chips available for snack time.
WILDE Protein Chips give you the crunch you want with more protein and fewer carbs/empty calories. They’re made from chicken breast, egg whites, and bone broth, delivering 10 grams of protein per serving for satiety promotion (which may help reduce caloric intake in the long run and help attain weight management goals). HIPPEAS Chickpea Tortilla chips are another great option made from chickpeas for extra fiber, protein, and antioxidants.
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13
White chocolate
While white chocolate might be a tempting treat, it is best avoided when aiming for a nutritious diet. Unlike dark chocolate, which typically contains cocoa rich in antioxidants, white chocolate lacks these beneficial compounds. Instead, it primarily comprises cocoa butter, sugar, and milk solids, resulting in a higher sugar and fat content without the antioxidant boost. This makes white chocolate less nutritious and more calorically dense than its darker counterpart. Consuming white chocolate may contribute to increased calorie intake without providing the health benefits of the flavonoids found in darker chocolates, making it a less favorable choice for those seeking to maintain a balanced and healthy diet. When choosing chocolate, opt for choices with a higher percentage of cacao to get the most health benefits out of every bite.
14
High-sugar granola bars
While granola bars can be a convenient and nutritious snack, those with high sugar content may detract from a healthy diet. Many granola bars marketed as health foods may contain hidden sugars, particularly those dipped in chocolate or containing sugary additives. Consuming foods high in sugar may lead to spikes in blood glucose levels, contributing to energy crashes and increased hunger, which might cause overeating (or hanger). Additionally, a diet high in sugar is linked to various health issues such as obesity, type 2 diabetes, and heart disease. Therefore, it is crucial to read labels carefully and opt for granola bars with minimal added sugars to ensure they align with a balanced diet.
JUNKLESS makes delicious chewy granola bars made with real, simple ingredients like 100% whole grain oats, that contain 34% less sugar than the leading national brand. These bars are made with no artificial flavors, colors or preservatives and are free from high-fructose corn syrup or hydrogenated oils.
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15
Regular soda
Avoiding soda may be a good idea, primarily due to its high sugar content, which contributes significantly to excess calorie intake without providing nutritional value. These beverages can also contribute to tooth decay and dental problems due to their acidic nature and high sugar levels, and dark colas may not support bone health, thanks to the phosphoric acid they contain. By steering clear of regular soda, individuals can reduce their sugar intake and make more room for nutrient-dense, hydrating options like water, herbal teas, naturally flavored seltzers, or lower-sugar sodas, like OLIPOP.
16
Flavored yogurt with added sugar
Flavored yogurt with added sugars can be detrimental to health due to the high sugar content that contributes to increased caloric intake, potential weight gain, and a heightened risk of developing chronic conditions like type 2 diabetes and heart disease. The added sugars may also lead to spikes in blood sugar levels, affecting energy and mood.
To enjoy yogurt more healthily, opt for plain, unsweetened yogurt, which allows you to control the sweetness by adding fresh fruit, honey, or a sprinkle of cinnamon. This approach not only reduces sugar consumption but also provides additional nutrients and antioxidants, enhancing both the flavor and the nutritional value of the yogurt.
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