With
a cup of this and splash of that, you can transform a seemingly-healthy
dish into one that will make the number on the scale soar.
We’ll
admit it: Making your own meals is a well-intentioned effort that many
people don’t get enough credit for doing. Whether you have a crazy-busy
schedule or would rather just squeeze in a workout that slave in a
kitchen, cooking isn’t always the most alluring thing ever. Meanwhile,
there are plenty of other people who are happiest in the kitchen,
refining their favorite dishes and turning to their must-have
ingredients several times a week. What do both of these people have in
common?
They’re probably still using some food items that undo their
good efforts—and wind up hurting their waistlines.
Take a look at the list below of common ingredients that a lot of people still use—and cross-check the line-up with which items you plan to reach for the next time you step into your kitchen. And if you’re eating for two, protect your child with the first-ever doctor-recommended plan for baby and you, by our editors and Dr. Jennifer Ashton, ABC News
1. CHEAP VEGETABLE OILS
Cheap
oils like soybean, corn oil, and cottonseed oil are highly processed,
contain high amounts of pro-inflammatory omega-6 saturated fats, and
offer very little heart-healthy omega-3s. Instead of using these fats in
your cooking, switch to avocado or coconut oil, which have both been
shown to aid weight loss. Both oils have high smoke points, too, so
they’re great options for pan-frying.
2. Cream of Something Soup
It’s
amazing how many nutritious, promising dishes get ruined once someone
decides to throw it all in a casserole dish and then drench it in a
canned cream-of-chicken/mushroom/whatever. Vegetable oil, MSG, and more
than 1,600 milligrams of sodium per cup—nope, not appetizing. If you’ve
gotta use an ingredient like this, at least opt for an organic variety,
like Amy’s Kitchen. And if we just broke your casserole-loving hearts,
fear not!
3. MARGARINE
“Some
margarine tubs contain heart-harming trans fats and are made with
processed oils that may be pro-inflammatory,” says Isabel Smith, MS RD
CDN, founder of Isabel Smith Nutrition. Inflammation has been directly
tied to obesity, diabetes, heart disease and cancer. Switch to grass-fed
butter or pick up a product like Earth Balance that contains a mix of
less processed oils.
4. Heavy Cream
As
much as we are telling you to avoid trusting all non- and low-fat
foods, we’re not about to give a green light to something like heavy
cream. Loaded with calories—about 50 per tablespoon or 800 per cup—heavy
cream is basically a ticket on the fastest, non-stop train to Fatville.
5. FOOD COLORING
"Artificial
food dyes, which many people use to color baked goods, are cause for
concern and may have serious side effects—especially in children,” says
Jay Cardiello, diet expert and personal trainer to the stars. “Red 40,
for example, may contain cancer-causing contaminants, despite the fact
that it’s approved by the FDA. The dye may also be a potential trigger
to hyperactivity in children. Instead, color your dishes with natural
sources of color like beet juice, red cabbage or paprika.”
6. Fatty Ground Beef
Studies
show that eating the right cuts of steak can help whittle your middle.
But fatty cuts can have the opposite effect. In fact, they’ve been
positively associated with belly fat
and larger waist circumference in lab studies. Use 80% lean beef or
better to keep your metabolism stoked and your heart healthy.
7. ARTIFICIAL SWEETENERS
“Although
they don’t contribute calories, artificial sweeteners are up to 700
times sweeter than natural sugar—and often leave you craving more sweets
later in the day,” says Alissa Rumsey, MS, RD. If you’re trying to cut
calories from your baked goods, swap out sugar for unsweetened
applesauce instead.
8. BLEACHED FLOUR
Cardiello
warns everyone to watch out for all-purpose flour that’s been bleached.
“Although it may give your food a nicer color and help you to create
baked goods that are more soft and tender, the bleach chemicals may be
harmful to your health.”
9. White Rice
Not only is white rice one of the worst carbs ever,
it’s too-easily substituted to be tolerated! Barley, quinoa, and brown
rice are all better bets for your waistline and are just as
delicious—but more satisfying—with your culinary concoctions.
10. FAT-FREE DAIRY PRODUCTS
“Although
I’m a fan of fat-free milk, other fat-free dairy products like cheese,
cream cheese, and cottage cheese are a no-go in my kitchen,” reports
Christine M. Palumbo, MBA, RDN, FAND. “Many people find the texture,
taste and mouthfeel of these products to be less satisfying, which
either turns them off from the dish altogether or spurs cravings for
seconds and thirds as they search for satisfaction.” Looking for some
healthy and delicious full-fat foods that will whittle your middle?
Sorry,
pasta lovers, but the bulk of your pasta bowl is likely filled with
refined wheat and is void of fiber and protein (two vital weight loss
nutrients). Thankfully, there are some healthy alternatives that won’t
give you a bloated belly and nutrition-lacking headache. Whole grain
pasta, Banza chickpea pasta, and zucchini noodles (AKA zoodles) are
healthier options packed with things like fiber, protein and whole
grains that your body can use for sustained energy.
12. CONVENTIONAL PEANUT BUTTER
“Conventional
peanut butter is filled with fully or partially hydrogenated oils,
which are basically trans fats,” Smith advises. “Whether you’re making
peanut butter cookies or a Thai peanut sauce, use natural peanut butter
that contains nothing more than peanuts and salt.” Not sure which jar
contain the best nut butter? Check out our exclusive report, The 36 Top Peanut Butters—Ranked!
13. CERTAIN MILK ALTERNATIVES
Although
it’s derived from a natural source, carrageenan—often found in almond
milk—can be destructive to the digestive system. “It can trigger an
immune response that causes inflammation, gut irritation and lesions,
and even cancer,” shares Gina Hassick, RD, LDN, CDE. “While organic
foods ban the use of GMOs, chemical pesticides, and toxic synthetic
additives, carrageenan is currently still allowed—so it’s important to
check food labels.”
14. FLAVORED YOGURT
Sometimes
‘healthy’ desserts or smoothie recipes call for flavored yogurt.
However, reduced-fat flavored yogurts are not a health food. “Did you
know that one container of flavored yogurt can have more sugar than a
candy bar?! It’s true!” says Cassie Bjork, RD, LD of Healthy Simple
Life. “When you remove the fat from a naturally fatty food like yogurt,
you have to make up for the taste by adding sugar—or worse, artificial
sweeteners.”
15. CORN& SIMPLE SYRUPS
If a recipe calls for corn or simple syrup, use maple syrup or honey instead. “While the former sugars are highly processed and contain little nutritional value, the latter options have antioxidants and antibacterial properties, all while providing the sweetness you’re looking for,” Smith says.
16. FAT-FREE DRESSING
Like
other low- or non-fat foods that must overcompensate with a bucket of
bad stuff, fat-free dressings are often with sugar, salt and artificial
ingredients you wouldn’t find in your kitchen. There is such a thing as healthy fats.
In fact, Palumbo explains that “having a little fat with your
vegetables can help you absorb more of the nutrients and antioxidants.”
17. Canned Veggies
What
separates a healthy green bean from a not-so-healthy one? About three
aisles in the grocery store! First, there’s the issue of cans most
likely being lined with BPA. And then there’s the fact that many canned
vegetables have excess salt and “flavor enhancers” like MSG, which, even
in small doses, can cause stomach aches and indigestion. Just a half
cup of canned cut green beans contains 380-390 mg of sodium—that’s more
salt than you’ll find in a snack-size bag of Doritos! Switch to frozen
or fresh to give your pot a healthy makeover.
18. Canned Fruit
Canned
fruit might seem like an easy shortcut, but it’s just a quick route to
belly fat. It’s packed with syrup — upwards of 20 grams of sugars a can!
— and nasty additives such as artificial flavorings. Even unsweetened
fruit in its own juice is a nutritional miss: Peeled fruit is missing
crucial fiber, and vitamin content can degrade in the canning process.
If having fresh fruit around the house is impractical, go for
frozen—it’s often more nutritious than fresh fruit because it’s picked
and frozen at its peak and the ice crystals (like on the skin of
blueberries) can even help your body absorb more nutrients.
19. Full-Sodium Broth
Broth
is such a basic staple to so many people and often a little boring in
taste that many people don’t give it that much thought. But one cup of
full-sodium chicken broth can have more than 800 mg of
blood-pressure-raising salt. That’s like three orders of large french
fries from McDonalds! Low-sodium and unsalted broths are the way to go
if you want to ward off water retention and stop belly bloat.
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