Eliminate These 11 Foods and Watch Your Diet Transform Before Your Eyes!
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As we age, our dietary needs change, and what we eat can significantly impact our health and well-being. For those in the over-60s club, it's especially important to be mindful of the foods we consume. Amelia Ti, a Registered Dietitian and Certified Diabetes Care and Education Specialist, emphasises the importance of balance in our diets. It's not about completely banning certain foods but rather understanding their nutritional value and how often we should indulge in them.
At the Seniors Discount Club, we're all about making informed choices that lead to a healthier lifestyle. So, let's dive into the 11 foods Amelia suggests we moderate for a more balanced diet.
1. **White Bread**: This pantry staple is often made from highly processed flour that lacks the bran and germ, which are the nutrient-rich parts of the wheat grain. Instead, choose whole-grain bread, which is packed with fibre and essential nutrients that aid digestion and provide sustained energy.
2. **Chips**: While they may be a crunchy and convenient snack, chips are typically high in oil and simple carbohydrates, offering little vitamins or protein. Look for chips without preservatives for an occasional treat, but don't make them a meal replacement.
3. **French Fries**: Like chips, french fries are often cooked in oil, making them fat. Try making your fries in an air fryer with minimal oil or none for a healthier alternative.
4. **Fried Chicken**: The breading on fried chicken is usually made with white flour and is cooked in oil, adding unnecessary fats to your diet. Opt for grilled or air-fried chicken to cut down on unhealthy ingredients.
5. **Processed Meats**: These meats often contain additives like nitrates and nitrites, which can increase cancer risk when consumed in large amounts. They're also high in sodium. Whenever possible, choose fresh, unprocessed meats.
6. **Sugary Cereals**: Starting your day with a bowl of sugary cereal can lead to a quick energy spike followed by a crash. Instead, choose cereals lower in sugar and higher in protein and fibre to keep you full and energised.
7. **Margarine**: Once thought to be a healthier alternative to butter, some margarines contain trans fats and processed saturated fats. Read labels carefully, or use less processed oils like olive oil as a spread.
8. **Frozen Entrees**: Not all frozen meals are created equal. Look for options that are low in preservatives and additives. Flash-frozen vegetables and cooked chicken can be convenient and healthy choices.
9. **Boxed Mac and Cheese**: Many brands are high in simple carbohydrates and fats with low nutritional value. Seek out versions that incorporate whole grains or vegetables and have reduced levels of preservatives and fats.
10. **Baked Goods**: Cakes, doughnuts, and pastries are often loaded with simple carbohydrates and saturated fats, and they lack fibre, protein, or vitamins. When baking at home, try using whole wheat flour and unsaturated fats, and add fruits or vegetables to increase the nutritional content.
11. **Sugary Drinks**: While not mentioned by Amelia, it's worth noting that sugary drinks like sodas and sweetened juices can be detrimental to a balanced diet. They contribute to weight gain and can affect blood sugar levels. Opt for water, herbal teas, or diluted fruit juices instead.
Remember, moderation is key. It's not necessary to completely eliminate these foods from your diet, but being aware of their nutritional value (or lack thereof) can help you make better choices. Always consult with a healthcare provider before making significant changes to your diet, especially if you have existing health conditions.
We'd love to hear from you, members! Have you made any dietary changes that have positively impacted your health? Share your experiences in the comments below, and let's inspire each other to live our healthiest lives!
At the Seniors Discount Club, we're all about making informed choices that lead to a healthier lifestyle. So, let's dive into the 11 foods Amelia suggests we moderate for a more balanced diet.
Amelia Ti advises moderation as a key concept in making one's diet healthier rather than completely avoiding 'bad' foods. Credit: iStock
1. **White Bread**: This pantry staple is often made from highly processed flour that lacks the bran and germ, which are the nutrient-rich parts of the wheat grain. Instead, choose whole-grain bread, which is packed with fibre and essential nutrients that aid digestion and provide sustained energy.
2. **Chips**: While they may be a crunchy and convenient snack, chips are typically high in oil and simple carbohydrates, offering little vitamins or protein. Look for chips without preservatives for an occasional treat, but don't make them a meal replacement.
3. **French Fries**: Like chips, french fries are often cooked in oil, making them fat. Try making your fries in an air fryer with minimal oil or none for a healthier alternative.
4. **Fried Chicken**: The breading on fried chicken is usually made with white flour and is cooked in oil, adding unnecessary fats to your diet. Opt for grilled or air-fried chicken to cut down on unhealthy ingredients.
5. **Processed Meats**: These meats often contain additives like nitrates and nitrites, which can increase cancer risk when consumed in large amounts. They're also high in sodium. Whenever possible, choose fresh, unprocessed meats.
6. **Sugary Cereals**: Starting your day with a bowl of sugary cereal can lead to a quick energy spike followed by a crash. Instead, choose cereals lower in sugar and higher in protein and fibre to keep you full and energised.
7. **Margarine**: Once thought to be a healthier alternative to butter, some margarines contain trans fats and processed saturated fats. Read labels carefully, or use less processed oils like olive oil as a spread.
8. **Frozen Entrees**: Not all frozen meals are created equal. Look for options that are low in preservatives and additives. Flash-frozen vegetables and cooked chicken can be convenient and healthy choices.
9. **Boxed Mac and Cheese**: Many brands are high in simple carbohydrates and fats with low nutritional value. Seek out versions that incorporate whole grains or vegetables and have reduced levels of preservatives and fats.
10. **Baked Goods**: Cakes, doughnuts, and pastries are often loaded with simple carbohydrates and saturated fats, and they lack fibre, protein, or vitamins. When baking at home, try using whole wheat flour and unsaturated fats, and add fruits or vegetables to increase the nutritional content.
11. **Sugary Drinks**: While not mentioned by Amelia, it's worth noting that sugary drinks like sodas and sweetened juices can be detrimental to a balanced diet. They contribute to weight gain and can affect blood sugar levels. Opt for water, herbal teas, or diluted fruit juices instead.
Remember, moderation is key. It's not necessary to completely eliminate these foods from your diet, but being aware of their nutritional value (or lack thereof) can help you make better choices. Always consult with a healthcare provider before making significant changes to your diet, especially if you have existing health conditions.
