There are 10 killer foods in your home unkind to your heart. The usual thinking is that they are basic food items anyway. But do you know these so-called basic foods are ‘silently’ adding extra empty calories to your daily diet? This is the reason why they have been listed under 10 killer foods in your home. However, the good news is there are better alternatives that are kinder to your heart.
Mayonnaise
Mayonnaise is not too bad if you are talking of just one or two teaspoons. But most mayonnaise lovers just pile spoonfuls. These can go up to about 360 calories and 40grams of fat in a ¼ cup serving.
Better alternatives
If you can’t do without splashing mayonnaise on your food, there are better options like using a lower-calorie version of mayonnaise. This low-calorie type works out at 35 calories and 3.5 grams of fat per tablespoon. Another alternative is to go for low-calorie condiments like mustard, BBQ sauce, salsa, chili sauce, or taco sauce.
Soda, Other Sweet Drinks
The 10 killer foods in your home include soda and other sweet drinks. Sugary drinks are available in takeaway restaurants and in several supermarkets. They are sweetened, bottled as teas, fruit drinks, sports, and energy drinks, and are “empty calories”.
Better alternatives
Water is the best alternative for hydrating the body. Consequently, water should make up most of what you drink each day. But there are other beverages without calories like green or black teas which hydrate and contribute healthy antioxidants. Furthermore, it is better if you decide to use skim milk. This is because they are lower in calories, without losing out on key nutrients such as calcium, vitamin D, B12, potassium, and magnesium.
Alcoholic Beverages
There is always the possibility to overindulge in alcohol. From a nutritional point of view, however, there are better beverages you can store at home. Alcohol calories are nutritionally empty because the body is unable to use them as energy. Instead, the liver is forced to break down alcohol into fatty acids, which is stored in the liver. Unavoidably, liver cells and brain cells soon die with heavy alcohol consumption. In view of the fatalistic tendency of too much alcohol, it is listed as one of the 10 killer foods in your home.
Better alternatives
If you are going to indulge in alcohol, try to control the amount taken. For instance, you can substitute alcoholic drinks with sparkling water and a slice of lemon or lime. Or hot or iced coffee or tea. Or diet soda drinks in moderation.
Processed Luncheon Meats
Luncheon meats make the 10 killer foods in your home since they contain lots of sodium, fat, and some preservatives like nitrates. Processed meats are linked to an increased risk of colon cancer. It is also believed that preservatives in processed meats may change into cancer-causing compounds in your body. Similarly, a diet high in sodium increases the risk of high blood pressure, a major cause of heart disease and stroke.
Better alternatives
An option is to get rid of sodium and preservatives. You can do this by shunning processed meat. Then replace with freshly roasted or grilled sliced turkey, chicken, beef, or fish in your sandwiches. Doing this ensures you get much-needed protein, vitamins, and minerals, without the killer additives.
Hot Dogs And Sausages
Hot dogs and sausages are stored in many fridges and freezers because they are versatile for a quick mix meal. However, the bad news is that hot dogs and sausages contain lots of sodium and fat.
Better alternatives
A better substitute is lower fat and lower sodium meats such as soy-based hot dogs and sausages. Other options are roasted poultry, pork tenderloin, beef, and steamed shrimps. For vegetarians, grilled vegetables such as potatoes, tomatoes, mushrooms, eggplant, or roasted peppers are also great alternatives to meat.
Whole Milk Products
Though dairy products contain protein, calcium, B12, and riboflavin, whole milk also has fat and cholesterol. If you drink a large glass of whole milk a day, it adds up to 1,900 calories. As well as 105 grams of total fat, 60 grams of saturated fat, and 310 of cholesterol in a week.
Better alternatives
A better and healthier alternative is to go for lower-fat versions of dairy products like milk, cheese, yogurt, cottage, or cream cheese.
Gourmet Ice Cream
In many supermarkets’ freezers, you will find a pint of gourmet ice cream or a box of ice cream bars. Assuming you are health conscious and stick to the half-cup serving size suggested on the box. This portion will still drive up your total fat calories to as high as 300 calories. Along with 14 grams of fat, 9 grams of saturated fat, 65 milligrams of cholesterol, and 23 grams of sugar.
Better alternatives
A better option is to go for the lower fat, lower sugar, and lower calorie ice cream versions. At least a lower calorie variety will reduce the calories by half. Otherwise, just make it a once-in-a-while indulgence.
Creamy Salad Dressing
A standard refrigerator will have at least salad cream, like Thousand Island dressing or Heinz. Every 2 tablespoons serving of these traditional creamy dressings will add about 120 calories, 12 grams of fat, 2.5 grams saturated fat, and 380 milligrams of sodium to your salad. This is assuming you stick to only 2 tablespoons serving.
Better alternatives
Another way to reduce calories and fat is to try lighter dressings that you enjoy.
Butter Or Margarine
It’s the saturated fat that makes fats more solid at room temperature. Consequently makes them difficult to spread and likely to use more than intended. But, a softer butter or margarine that spreads easily enables a little to go a long way. As each tablespoon will give you 100 calories and 11 grams of fat. The bad news about butter is that it has 7 grams of saturated fat per tablespoon. Margarine has 2 grams of saturated fat and 1.5 grams of trans-fat per tablespoon.
Better alternatives
Switching to soy, canola, or olive oils in your cooking, and baking is a better option. This is because these are ‘good fats’ rich in mono and polyunsaturated fat. However, if you need spreadable fat on the table or in a recipe, try reduced-fat margarine with no trans-fat and low amounts of saturated fat.
Frozen French Fries
Just one small serving, that is 10 single fries or 3 ounces contains 190 calories. This small serving also gives you 8-11 grams of total fat, around 3 grams of saturated fat, and 390 to 540 milligrams of sodium. How many people can stop at 10 single fries? Most of us eat three times that portion or more at one sitting.
Better alternatives
A better alternative is to eat unprocessed potatoes like boiled, baked, or grilled red potatoes. These unprocessed spuds give you all the nutrients without added fat or sodium.
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