It's white, it's goopy -- and it's really easy for the calories and grams of fat to add up when you're slathering on the mayonnaise. The truth is that regular mayo isn't too bad, if you're talking about a teaspoon or two. But most mayo users spread it on thicker than that. And if you're a true mayonnaise lover, you can rack up 360 calories and 40 grams of fat in a 1/4-cup serving. Mayo maniacs have three better options: They can use a lower-calorie condiment instead of mayonnaise (mustard, BBQ sauce, salsa, or taco sauce); they can switch to a light mayonnaise (35 calories and 3.5 grams of fat per tablespoon); or they can pare down their portion of real mayonnaise to a couple of teaspoons (contributing 60 calories and 6.7 grams of fat).
2. Soda and Other Sweet Drinks
Sugary drinks are everywhere. Not only are they standard fare in restaurants and vending machines, but the drinks sold in supermarkets are usually sweetened as well (bottled teas, fruit drinks, sports and energy drinks, etc.). Sweetened beverages are the epitome of "empty calories." Soda, sweet tea, and fruit drinks generally contribute no nutrients, but plenty of calories. And recent research suggests that we don't tend to compensate by eating less when we drink sweet drinks --- so these are truly extra calories. Plain water is best for hydrating the body, and should make up most of what we drink each day. But there are several beverages without calories, like green and black teas, that not only hydrate but contribute healthy antioxidants. And though skim or 1% milk has some calories, it also has key nutrients, such as calcium, vitamin D, B-12, potassium, and magnesium.
3. Alcoholic Beverages
Not only is it possible to drink too much and abuse alcohol, but from a nutritional perspective, there are definitely better beverages you can have in your fridge. Alcohol calories are empty calories because the body can't use them as energy. The liver is forced to break alcohol down into fatty acids, which then accumulate in the liver. In fact, fat accumulation can be seen in the liver after a single night of heavy drinking. Liver cells and brain cells actually die with excessive exposure to alcohol. And then there are the calories. One glass of wine (8 ounces) has around 170 calories and a bottle of beer (12 ounces) has 150. Each 1.5-ounce shot of liquor (gin, rum, vodka, whiskey) has about 105 calories, not including any soda or mixers you might drink along with it. Less is more when it comes to alcohol. If you're going to drink, do so in moderation.
4. Processed Lunch Meat
Lunch meats, including deli cold cuts, bologna, and ham, make the unhealthy list because they contain lots of sodium and sometimes fat, as well as some preservatives like nitrites. Processed meat -- defined as any meat preserved by smoking, curing, or salting or with the addition of chemical preservatives -- is linked to an increased risk of colon cancer, according to the American Institute for Cancer Research. Some experts suspect that certain substances used as preservatives in processed meats may change into cancer-causing compounds in the body. Further, the sodium in one small serving of lunch meat (one slice of bologna or five slices of salami) ranges from 310 to 480 milligrams. A diet high in sodium is thought to increase the risk of high blood pressure, a major cause of heart disease and stroke. What should you eat instead?
5. Whole-Milk Products
While dairy products contain protein, calcium, B-12, and riboflavin, whole-milk products also have ample amounts of fat and cholesterol. If you drink 16 ounces of whole milk a day, for example, it adds up to 1,904 calories, 105 grams of total fat, 59.5 grams of saturated fat, and 315 milligrams of cholesterol in a week's time. The good news is that lower-fat options are available for most dairy products, including milk, cheese, yogurt, cottage cheese, and cream cheese.
6.Creamy Salad Dressing
How many bottles of creamy salad dressing are sitting in your refrigerator? The standard refrigerator fare includes ranch, Thousand Island, and/or blue cheese. Each two-tablespoon serving of these traditional creamy dressings adds about 120 calories, 12 grams of fat, 2.5 grams saturated fat, and 380 milligrams of sodium to your salad. Here's the worst part though: most people drizzle on double this amount of dressing (1/4 cup). So aim for downsizing to a two-tablespoon serving. You might also find some lighter dressings that you enjoy.
No comments:
Post a Comment