1. Margarine
How is this food potentially derailing healthy eating habits?
The health claims around margarine makes us think it’s ok to use on a regular basis. If people use it for purposes other than a spread e.g. cooking, baking, it becomes more unstable and unhealthy.
Why should we permanently ditch this item from our diet?
The original concerns around margarines were their trans fat content. Trans fats are responsible for increasing risk of heart attacks, type 2 diabetes and several other severe health problems. While trans fats have since been removed from most margarines, it’s important to note that some still contain industrial, highly processed fats that would never be found in nature.
What would be a worthy replacement for this item?
If you’re using it as a spread, a more healthy alternative is avocado and natural nut butters. If you use it for cooking then it should be replaced with more stable oils such as coconut oil, extra virgin olive oil or other plant-based oils.
2. Processed Cheese Slices
How is this food potentially derailing healthy eating habits?
Although this food is advertised as a good source of calcium, it’s the other ingredients listed in this product that makes it less like a natural cheese. Therefore, it’s not teaching us (kids in particular) to eat whole foods.
Why should we permanently ditch this item from our diet?
Yes, it’s made with regular cheese, but with the addition of one or more of the following: whey, emulsifiers, salts, preservatives, and food colouring. Some of these may cause adverse health reactions for some people with intolerances and sensitivities. Additionally, these types of cheeses are generally high in sodium, in which high consumption can lead to high blood pressure and heart disease.
What would be a worthy replacement for this item?
Opt for natural cheeses such as mozzarella, Swiss or cheddar, or cottage or ricotta cheese.
3. Processed Meat
How is this food potentially derailing healthy eating habits?
There is an attractive ‘convenience factor’ associated with these meats, and that’s it. Although they may provide protein, there are minimal health benefits about these meats due to their high sodium, nitrates and amines. These foods take away the focus from fresh meats, which is what we should be consuming.
Why should we permanently ditch this item from our diet?
Processed meats such as salami, salted and cured meats, hot dogs, dried meat and canned meat have been linked with harmful effects on health when eaten in high quantities such as high blood pressure, heart disease and bowel and stomach cancer.
What would be a worthy replacement for this item?
Choose meats that have undergone minimal processing such as roast chicken or even tinned tuna in springwater or lentil patties for a vegetarian option. You could also use boiled eggs.
4. Fruit Juice
How is this food potentially derailing healthy eating habits?
It’s taking away the focus of eating whole fruit, which is better for us as we obtain more fibre from eating whole fruit rather in juice form.
Why should we permanently ditch this item from our diet?
Fruit juice has been compared to soft drink regarding their levels of sugar per serve. Fruit juice has been scrutinised, mainly due to its fructose factor. Some health professionals would argue that our bodies aren’t designed to deal with that type of fructose overload. While glucose serves as a fuel for our body, fructose is processed almost exclusively in the liver, where it’s converted to fat.
Whatwould be a worthy replacement for this item?
Whole fruit if you are after the vitamins, minerals and antioxidants that are naturally found in fruit, and water for fluids.
5. Barbecue or Tomato Sauce
How is this food potentially derailing healthy eating habits?
It’s a condiment that is designed to accompany certain foods. A small amount can add a significant number of calories to your diet and best avoided.
Why should we permanently ditch this item from our diet?
These sauces have absolutely no nutritional value and are high in sugar. Filled with artificial flavours and colours is another reason why we should avoid them.
What would be a worthy replacement for this item?
Homemade sauces and relishes are easy to make, plus you can make them in bulk and store them in the refrigerator.
6. Creamy Salad Dressing
How is this food potentially derailing healthy eating habits?
Because it’s used with salad, we tend to think it’s a ‘healthy option’, but truth be told it’s not a good option, especially if you’re watching your calorie intake and waist line.
Why should we permanently ditch this item from our diet?
These creamy commercial salad dressings are usually high in calories, fat and even added sugars and sodium. Some might have a long list of additives and preservatives, which may have adverse health effects for some.
What would be a worthy replacement for this item?
Making your own salad dressing with simple ingredients such as olive oil, apple cider vinegar, lemon juice and a pinch of salt is an easy substitution. If you’re wanting to achieve that creamy texture, add in some Greek yoghurt and you won’t even be able to tell the difference.
7. Mayonnaise
How is this food potentially derailing healthy eating habits?
One serve of typical mayonnaise contains about 100 calories or more. That is roughly 6 percent of your daily recommended caloric intake in a single tablespoon. Mayonnaise also tends to be high in fat and sugars. Therefore, it’s not a good addition to your diet if you’re trying to lose weight.
Why should we permanently ditch this item from our diet?
In addition to the high levels of fat and saturated fat, which is not good for heart health, commercial mayonnaise can also contain additives, preservatives and even food colours.
What would be a worthy replacement for this item?
A healthier option is using Greek yoghurt and adding some garlic, lemon juice and olive oil.
8. Flavoured Yoghurt
How is this food potentially derailing healthy eating habits?
Flavoured yoghurts are a popular choice for children and even adults, but regular consumption means a higher intake of added sugars and fructose load. We should be focusing on minimising the amount of processed and added sugar we consume.
Why should we permanently ditch this item from our diet?
These yoghurts are generally high in sugar, especially the low fat flavoured yoghurts, which may contribute to weight gain if consumed in high quantities.
What would be a worthy replacement for this item?
Choose Greek or natural yoghurt as these contain no artificial sweeteners or preservative, no added sugars, and naturally contain the healthy gut promoting probiotics. Then if you want fruit with your yoghurt, add your favourite whole fruits. Other good alternatives are kefir or coconut yoghurts, which are also dairy free.
9. Pre-Sauced Frozen Vegetables
How is this food potentially derailing healthy eating habits?
It’s important to note that frozen vegetables by themselves are a healthier option. Choosing frozen vegetables in a sauce is adding unnecessary calories, sodium and additives to your diet.
Why should we permanently ditch this item from our diet?
The ingredients list for these foods are usually as long as your arm. Packed with additives, preservatives and colours is enough to know you should avoid this food.
What would be a worthy replacement for this item?
Fresh vegetables, steamed, stir fried or baked with healthy oils and fresh or dried herbs to season is the best option. However, in a lot of cases, frozen vegetables without any sauces are also a good alternative.
10. Frozen Dinner Meals
How is this food potentially derailing healthy eating habits?
The meals are convenient for the time-poor person but they do not teach healthy food behaviours and habits around food preparation and cooking.
Why should we permanently ditch this item from our diet?
Some brands of frozen meals may contain high amounts of sodium as a way of adding flavour to them and because they have been pre-cooked then frozen, then require heating before consumption, which destroy some of the nutrients.
What would be a worthy replacement for this item?
If you are time poor, you would be better off going to a fish and chip shop and buying a grilled fish fillet and a side salad or two. Alternatively, buying a roast chicken and a couple of side salads.