The key lies in not cutting out these foods entirely, but in devising a plan, which involves limitations and clever portion control. An added advantage would be to use healthy ingredients, processing methods and preparations.
Carbonated beverages like colas: These are zero in nutrition. High in sugar and additives, they are best avoided. They not only irritate the stomach lining but can also leach out calcium from the bones. They can also make you pile on the pounds without contributing to health and nutrition.
Butter: Being high in fat and cholesterol, butter should be taken in small quantities. As a part of the total fat intake, about 1 teaspoon of butter can be consumed on a daily basis by those who don't have high lipids.
Fast food burgers: This highly processed fast food is super high in calories, fat and cholesterol, but contains very little fiber. Regular intake of such junk food burgers can replace healthy dishes in a meal, thereby affecting the overall nutrient intake of the person. It can be shared occasionally with family or friends but a burger is not recommended on a weekly, let alone daily basis. Prepare your own healthier burger versions at home and supplement with plenty of healthy vegetables on the side.
Processed meats ( sausage, bacon, ham): These meats are high in nitrites, which have been termed harmful to health. Moreover, such meats are high in saturated fat and cholesterol too. Best avoided; but if you must eat it, do so once in a while, and the lesser the better.
Artificial food additives: There are several food additives - some natural and some artificial. Artificial additives may cause hyperactivity in sensitive children. Some people are allergic to artificial food additives. The long term effects of continued use of such additives is yet unknown scientifically. They are best avoided and replaced with natural foods.
Refined foods: Refined foods like white sugar and white flour contain very little nutrition. Refined sugar provides empty calories (no other nutrients). Desserts, sugary drinks and sweet dishes contain loads of sugar, which can cause weight gain and dental problems. Refined flour, also, is almost all starch with trace amounts of vitamins. Fiber is highly depleted in refined flour. The lesser you eat of this food item, the better.
Vegetable cooking oil: All vegetable oils are pure forms of fat. When taken in excess, they easily contribute to weight gain. Although none of the vegetable oils contain cholesterol, the saturated or unsaturated fatty acids in excess can increase the risk of diseases like heart disease and cancer. It's good to limit the use of vegetable cooking oils. A healthy adult should take not more than 3 to 4 teaspoons of oil per day.
White bread and rolls: Made with white flour, white bread and rolls have much less nutrition compared to whole wheat bread and whole wheat rolls. The vitamin content is reduced by over 70%, and fiber reduction is more than 80% in white bread and rolls as compared to whole wheat bread and rolls. Although it's okay to eat white bread and rolls occasionally, it's not advised for daily consumption.
Caffeine: Many studies have been done on caffeine and its effects on health. Consumption in small amounts has no ill effects but in excess caffeine can constrict the blood vessels and increase blood pressure, cause anxiety and sleeplessness. Caffeine is addictive. It's better to keep the consumption of coffee and tea low, and avoid colas and energy drinks which contain caffeine.
Trans fats: Trans fats, which are formed during the hydrogenation of vegetable oils are now considered more dangerous than saturated fats. Trans fats increase LDL (bad) cholesterol and decrease HDL (good) cholesterol. This can be double trouble for the heart. Trans fats are best avoided, which means it's best to avoid all foods cooked with hydrogenated oils.
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