Resisting the desire to eat everything that is in the fridge before starting a new diet may be the most difficult step. Switching to more useful products is much easier than you think. As soon as you know which foods to give up and which ones to include in the diet, proper nutrition will no longer seem out of reach.
So how do you know which harmful foods are hiding in your fridge? Here are some of them.
1. Fat-free or flavored yogurt
Fat-free yogurt, especially with flavors, is not the place to be in your fridge. Fat-free foods contain components that replace fat. These are usually added sugars or artificial flavors. These sweeteners contribute to weight gain.
It may seem obvious that you need to replace fat-free yogurt with whole or Greek yogurt, but the quality of yogurt also depends on what you can add to it. Instead of flavored yogurt, buy natural Greek. Add fresh fruit, nuts and a teaspoon of honey. You can also choose the yogurt, which contains a small amount of added sugars.
2. White bread
Do you keep white bread in case you get hungry? Unlike other types of bread, the texture of white is very soft and light, but it is not the best choice. Like rice and pasta, white bread is made from wheat flour, that is, from refined grains. Wheat flour lacks essential nutrients. Grains are processed so that their texture is soft, and the shelf life of the product is increased. However, whole grain bread is much healthier.
Whole grain bread contains all the vitamins and minerals, and that's not all. It has fewer calories and carbohydrates and a large amount of fiber. The exclusion of wheat flour products will also help in reducing weight or maintaining it, because whole grains are much more nutritious than processed ones.
3. Smoked products
What you put on whole grain bread is also very important. Delicious products like salami or mortadella are very popular as a sandwich filling. Smoked foods contain a lot of salt and saturated fats, which are very harmful in large quantities. If you eat meat delicacies very rarely, then it will not harm you. But with daily use, you put yourself at high risk of heart disease.
If you buy smoked products for convenience or for the sake of taste, it's time to switch to something less salty. Choose less fatty foods such as slices of turkey breast or chicken. In addition to meat, try to add a lot of vegetables to sandwiches to increase your protein and fiber intake.
4. Orange juice
Do you think that juice perfectly replaces a portion of fruit? This is not true, although many manufacturers assure you otherwise. For example, some claim that their orange juice does not contain added sugars, water, artificial flavors or preservatives. All this sounds great, however, in one glass of this juice contains 22 grams of sugar. So despite the fact that you do not consume fat or sodium, you do not get fiber, which is contained in fresh orange. You drink sweet water enriched with vitamins.
So what to drink instead of orange juice? Make a protein-rich shake. Unlike juice, smoothies and smoothies contain pieces of fruit that supply the body with important nutrients. There are many ways to make your cocktail sweet and thick without using large amounts of sugar or milk. Moreover, in this way you can saturate the body with protein and fiber.
5. Salad dressings
If your shelf on the refrigerator door is filled with refilled bottles, be sure to read the ingredients on each product. Salad dressings, especially on a creamy basis, contain large amounts of sugar, fat and sodium, which are absolutely not needed in a salad. And although they add flavor, they also fill your salad with calories. If you want to lose weight, dressing mayonnaise salad is not the best option.
It is better to use a vinegar-based dressing, but if you still want to make the most healthy salad, give up the dressing. Avocados, tomatoes, nuts, berries, apples and even a little grated cheese will enhance the taste of the salad without dressings. You can also mix vinegar, olive oil, herbs, and a little lemon juice to make a dressing that doesn’t break your diet.
Yes, pickles are made from vegetables, but only one pickled cucumber contains more than 1000 milligrams of sodium. For comparison, the recommended daily intake is 2300. To prepare pickles, cucumbers are soaked in a saline solution. As well as chips or pretzels, salty snacks endanger the work of the heart and cause serious damage. If you want to go on a healthy diet, try to consume as little salt as possible. Replace pickles with fresh cucumbers. For more crunch and flavor, add spinach, onions, tomatoes or avocados to the sandwich.