What are the three harmful foods to avoid?

AVOID: Added Sugar Cereal. Snack bars. Pre-sweetened yogurts. Canned fruit. Condiments, particularly ketchup, BBQ sauce, honey mustard, French dressing, and similar.

amitahealth.org - 3 Healthy Foods to Eat (and 3 to Avoid) in 2022 | AMITA Health Blog

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01/13/2022

By:

If you're like most people who make a New Year's resolution, you want to eat healthier, lose weight or both. And if you're like most of us, your resolve has already begun to teeter. By February 1, the majority of weight-related New Year's resolutions have been defeated by unrealistic expectations, fad diets, the frustration of not seeing results and a host of other factors. Don't give up! Make 2022's resolution the one that sticks. It's easier than you might think, and the first step to getting back on track is focusing your next trip to the grocery store on the best foods for satisfying your hunger and cutting your cravings. Here are the foods you should favor (and the foods you should avoid):

EAT : Protein

Proteins are the building blocks of our bodies. They help build, repair and maintain our tissues. They strengthen our immune system. Most importantly for people trying to lose weight, proteins help you feel full after a meal and assist in maintaining your metabolism. Whether you are "meat and potatoes," "meatless Mondays" or fully vegetarian/vegan, there is a protein out there for all of us.

Chicken, turkey and/or eggs

Seafood

Plain Greek yogurt and cottage cheese

Tofu

Tempeh

Edamame

AVOID : Sweetened Beverages

Drinks that are sweetened with sugar or "naturally sweetened" provide little-to-no nutritional value. Instead, they spike your blood sugar and insulin response with a concentrated dose of sugar that is quickly absorbed — leading to increased appetite and cravings. Even if the drink is made from 100% fruit juice and no sugar has been added, it compounds the fruit's natural sugar while stripping away its fabulous fiber. (Food for thought: you probably wouldn't eat three oranges in one sitting. So why would you drink that many?)

Worst Offenders:

Soda

Juice

Sports drinks

Fancy coffee drinks (I call these "liquid cake")

Store-bought smoothies

Alternatives: Whenever you find yourself craving a sugary sip, reach instead for a carbonated flavored water or flavorful herbal tea. Likewise, the rich flavor of coffee with heavy whipping cream or half and half can help you avoid "Frappuccino withdrawal."

EAT : Fiber

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Fiber is fabulous, filling and keeps you flowing (if you get my drift). And you can get your day's worth of fiber (25–30 grams) without ever touching bread, a fiber bar or fiber supplements! Its as easy as 1-2-3…

1 serving each of legumes and fruit

serving each of legumes and fruit Lentils, kidney beans, edamame

Raspberries, blackberries, pears, apples, strawberries, blueberries, cherries, clementines

2 ounces of nuts/seeds

ounces of nuts/seeds Almonds, macadamia nuts, pecans, peanuts, pistachios, walnuts, peanut butter

Chia, flax, sesame, sunflower, hemp, pumpkin seeds

3 cups of non-starchy vegetables

cups of non-starchy vegetables Artichokes, Brussels sprouts, collard greens, cauliflower, broccoli, carrots, mushrooms, red peppers, beets, asparagus, cabbage, zucchini, onions, celery Extra sugar causes a surge in insulin, and high insulin levels cause your body to store fat rather than burn it. Refined carbohydrates also lead to a "crash and burn effect" as blood sugars drop below the recommended range, leading to a bigger appetite, "hanger" and more cravings.

Worst Offenders:

Cereal

Snack bars

Pre-sweetened yogurts

Canned fruit

Condiments, particularly ketchup, BBQ sauce, honey mustard, French dressing, and similar

Alternatives: The bad news? 80% of our food supply contains added sugar. The good news? It's all in the same place — typically the packaged goods dominating the center of your supermarket. That's why your best strategy is to "shop the perimeter," where you'll be able to focus on fresh produce and natural, whole foods. Go in with a list and stick to it, read labels (even products within the same family can vary wildly in their contents) and never shop when you're hungry.

EAT : Fat

Fat tends to get a bad rap, but your body needs it in order to absorb vitamins A,D,E and K, not to mention heal wounds. Fat is also the slowest macronutrient to be digested (the order is carbs, protein, fat), so it promotes satiety and adds flavor to foods. The fats with the most protective health benefits are unsaturated fats (monounsaturated and polyunsaturated). Saturated fats are not the enemy they've been pegged as for the last 50 years; consider them a "neutral" fat.

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Olive oil, avocado oil and coconut oil

Nuts and seeds

Avocado

Butter

AVOID : Highly Processed Foods

Which foods qualify as highly processed? They are the "corporate concoctions" you'll typically find in the middle of the grocery store. They often have five or more ingredients. If you can't pronounce many of those ingredients, you're almost certainly holding a highly processed food in your hand. So highly processed, in fact, that they are devoid of any real nutritional benefits.

Worst Offenders:

Bread

Baked goods

Snack goods

Breakfast cereals

"Diet" products

Alternatives: Seek out whole foods that have been minimally processed with the fewest ingredients. Your best bets — our fabulous fiber friends listed above! Healthy eating and sustainable weight loss are about more than calorie-counting. It's also more than just a matter of "eating less and moving more." A variety of complex physiological and lifestyle-related factors contribute to how we gain weight, and why each of us gains it differently. The weight loss experts at the AMITA Health Center for Bariatrics & Weight Loss can partner with you to tailor a safe, easy-to-follow weight loss plan that works for YOU. Plans are medically supervised and might include nutritional and behavioral counseling, Optifast® meal replacements and lifestyle education classes. Our mission is to help you achieve your health-related goals and maintain them for the long haul within a compassionate, zero-judgment environment.

amitahealth.org - 3 Healthy Foods to Eat (and 3 to Avoid) in 2022 | AMITA Health Blog

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