Seven worst food of 2013 and their healthy substitutes?

Seven worst food of 2013 and their healthy substitutes?

These foods are bad because, they provide us lot of calories but little else, and also contain heart-disease-promoting substances like saturated and Trans-fats. Trans-fats are the nasty man-made fats used to give foods a longer shelf life. Manufacturers hydrogenate oil to make it solid and literally twist the molecule into a form that wreaks havoc in the body.

Here are 7 worst foods which we all use…

1. Chocolate doughnuts (300 calories, 19 g fat (6 g saturated)

Each doughnut has 300 calories, 19 g fat (6 g saturated). All doughnuts are high in trans fat, sugar and calories.

Healthy alternative

-Healthy alternative Raisin toast with peanut butter. (1 slice raisin toast and 1 tablespoon reduced-fat peanut butter): 166 calories, 7 g fat (1.5 g saturated) You save 134 calories, 13 g fat (4.5 g saturated).

 

2. Cola Drinks (10 teaspoons of sugar in a can)

A 12 ounces cola has 150 calories, 0 g fat (10 teaspoons of sugar) If we compare all soft drinks then we will find that cola is the worst offender. Full of sugar, corn syrup or other sweeteners and not much else, soft drinks pack 150 empty calories and have been pegged by research studies as being associated with adult and childhood obesity, Cola drinks have the added detriment of a caffeine jolt that many of us just don't need. And it's easy to super-size yourself if you regularly consume the 42-ounce, 410-calorie versions served at fast-food restaurants and convenience stores. Research shows that when we take in calories in liquid form, the body doesn't fully compensate by reducing calories from other foods. In other words, your body doesn't register that you've just consumed a bunch of calories, because you don't feel full. This may lead to overeating. Another bad side of sipping cola and other soft drinks is cavity-promoting sugars in our teeth.

Healthy alternative

-A can of your favourite flavour of diet soda

-Sugar-free iced tea or coffee

-Refreshing fruit spritzer- mix ¼ cup fruit juice with ¾ cup sparkling water (seltzer) and serve over crushed ice for a refreshing fruit spritzer that contains only about 30 calories per glass. Fruit juice provides supplies a multitude of nutrients that coke is lacking.

-simple water helps you staying hydrated and feels you better and performs better.  Keep water handy at home, at your desk and in your car to help you remember to drink throughout the day. With zero calories, water is a perfect beverage choice 

3. Chocolate chip cookies (80 calories, 4.5 g fat)

 Each Store-bought cookie has 80 calories, 4.5 g fat (1.5 g saturated). If we compare them with cake both has excess fat and calories. All commercial baked goods like snack cakes, cookies and crackers are the source of most of our Trans-fat intake.

Healthy alternative

-    Fig bars (1 small fig bar) contains a 60 calories, 1 g fat. Figs, like all dried fruit, can really hit the sweet spot.

-    Home made healthy cookies or muffins using whole-grain flour and canola oil. You save 20 calories, 3.5 g fat.

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-          Some more worst food to duck and any healthy substitutes?

This is my second part of bad food we must avoid. In the first blog we learn how bad Chocolate chip cookies, Cola Drinks and Chocolate doughnuts are.

4. Cheese please (120 calories, 10 g fat)

One ounce of cheese contains 120 calories, 10 g fat (6 g saturated). Cheese, butter and ice cream all contain saturated fat, which can lead to heart disease and other health problems. Full-fat cheeses can have as many as 10 grams of fat per ounce, with more than half of those grams saturated, but for some reason we tend to consider cheese a healthy choice.

Healthy alternative

-          Low fat ricotta (1/4 cup): 60 calories, 3 g fat

-          Fat free ricotta and cottage cheese, skim milk or even plain yogurt

5. Sour cream and Potato chips (150 calories, 10 g fat)

If we eat 12 chips which has 150 calories, 10 g fat (3 g saturated), and 210 mg sodium. After eating the whole bag, which gives us empty calories, fat and sodium. To make things worse, manufacturers take potato abuse to a new low by adding sour cream and onion flavoring to chips complete with extra saturated and trans fats and a dash of MSG.

Healthy alternative

-Raw veggies with homemade yogurt dip (1/2 cup veggies with 1/4 cup dip): 72 calories, 0 g fat, 106 g sodium (Mix 1/4 cup plain non-fat yogurt with 1 teaspoon fresh or dried herbs like parsley or dill

6. Beef hot dogs

One hot dog without bun contains 180 calories, 16 g fat (7 g saturated) and 550 mg sodium. As a red meat, hot dogs also may increase cancer risk. And beef is a source of trans fat because cows hydrogenate fat in their stomachs.

Healthy alternative

Try Ball Park turkey hot dog. 1 turkey dog without bun contains 45 calories, O g fat, 420mg sodium Ball Park Turkey Franks are unusually low in calories and sodium.

7. Chocolate truffles

One truffle contains 220 calories, 13 g fat (11 q saturated).

Healthy alternative

-    Chocolate-covered strawberries (4 strawberries dunked in 1/4 cup lite chocolate syrup contains 114 calories, O g fat

-     Haagen-Dazs Chocolate Sorbet Barcontians 80 calories and O g fat.