by From a coffee to take away on the way to work to a toast disk mower, many of us have daily habits when it comes to food and drinks. However, there are some options that could affect our health if they are consumed every day.
Your purchased sandwich or your purchased sandwich or a package with chips may be delicious and comfortable, but regularly ultra-processed options can feel sluggish and influence our mood, our blood sugar and more.
According to Dr. Lindsey Fellows, Senior Lecturer in Nutrition and Lifestyle Medicine at the University of Worcester: “It’s not about never having these foods – it’s just about having them every day.”
We should limit the following and how we make more intelligent decisions.
1. Chips
Chips are a snack for many, but they are not the best daily habit. “They are high in saturated fats and salt, of which we know that they can increase cholesterol and blood pressure,” says Dr. Fellows to Yahoo UK. “You are processed food – foods that were” messed up “.
Some chips can also contain trans fats, which they call “the really bad fats”. These can increase poor cholesterol (LDL) and lower good cholesterol (HDL), which increases the risk of heart diseases and strokes.
What to have instead: If you long for salt and crunch, try air -born popcorn, unsalted rice cake or roasted chickpeas.
2. Milk or white chocolate
We all love a sweet pick-me-up, but eating milk or white chocolate every day is not ideal. “They are very high with sugar (especially white chocolate), obviously not good for the teeth, and they don’t feel full,” explains Dr Fellows.
What to have instead: Dark chocolate is a better option, says Dr Fellows. “The higher the percentage, the better – 70% and higher is great,” she explains. “It is rich in antioxidants, polyphenols and even magnesium.”
NUSFTY chocolate can be a somewhat healthier option, adds: “If you eat chocolate with nuts, you can balances the sugar tips.”
3. Meals
“Ferge meals can occasionally be fine,” says Dr. Fellows, “But many contain high levels of salt, preservatives and additives – and they are often low with fibers and micronutrients.” It adds that pasta-based meals with a lot of creamy sauce are often full of calories and hidden sugar.
However, prepared meals can be considered one of their five a day, provided they choose one with high vegetables.
What to have instead: Find meals with short ingredients and many whole food options such as microwave-free lentils or bean soups, vegetable curries or meals with lean proteins and grains such as chicken with brown rice and vegetables.
4. Diet drinks
They may be sugar -free, but diet drinks are not the victory they seem to be. “They contain artificial sweeteners that still make their brain believe that it gets sugar,” says Dr. Fellows. “That can keep the desire high.”
She adds: “Sweets are artificial – your body doesn’t always know what to do with you and he can affect your intestinal microbioma.”
What to have instead: Try a piece of lemon or lime as a refreshing alternative. If you are used to very sweet drinks, Dr. Fellows are gradually reducing their recording so that their taste buds adapt.
5. Cookies
A daily dark of your contact point in her tea may seem harmless, but cookies are often made with refined flour, sugar and unhealthy fats. Dr. Fellows explains that biscuits are “not much more than empty calories”, and some pre -baked goods can contain trans fats.
What to have instead: Combine your cup of coffee with oat cake and a swab nut butter or a banana. You will get energy with slow release and still feel satisfied. Alternatively, create your own biscuits once a week, as you then have control over the ingredients and opt for sugar-free or low-sugar recipes.
6. Certain fruits and vegetables
Most of us don’t eat enough fruit and vegetables, but there are still some that are not ideal every day. “Dried fruits can be quite sugar,” explains Dr. Fellows. She also warns of eating large amounts of spinach and beetroot if they are susceptible to kidney stones.
While these vegetables warn nutrients and antioxidant-rich and a great addition to most people (they are not UPFs to be clear), she warns that they are also “high in oxalates, which can affect kidney function if they are eaten in excess”.
It also characterizes tropical fruits such as mango and pineapple as “You can cause a blood sugar spike, especially since we get older and change our insulin reaction. So that is good to be aware of it.” It recommends checking labels in canned versions for additional sugar or preservatives.
What to have instead: Combine fruits with protein or fat such as yogurt, peanut butter or nuts to slowly absorbic absorption.
7. White bread
“White bread is strongly refined,” says Dr. Fellows. “There is a lack of fiber that have wholesalers so that it does not hold them fully and peak blood sugar.” If you eat it every day, you can stay hungry over time.
But she differentiates: “If it is a high -quality sourdough or something new from a bakery, that’s a different story.” The concern is more about the mass supermarket bread: “It is usually on the shelf for a few days. This means that it is highly processed, often full of preservatives, and the nutritional value is missing.”
What to have instead: Search for 50/50 or whole grain bread. They fill energy more slowly and are better for digestion.
8. Coffee to take away
A coffee to take away is a daily pick-me-up for many, but if you have more than one cup, you are better to brew it yourself.
Dr. Fellows says that Black Coffee has advantages how antioxidants and fokus-power effects-but these advantages are lost when they add superpen or extras. “If you order the largest version with syrups and milk, you could consume up to 1,000 calories – only from one drink.”
What to have instead: Hold with simple coffee like black, Americano or flat white with semi -kim milk. If you pursue something sweet, try cinnamon or vanilla pod for natural taste without falling sugar.
So what should you eat every day?
The top picks from Dr Fellows are:
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Lots of vegetables: They are full of vitamins, minerals, antioxidants and fiber and can help reduce their risk of heart disease and some types of cancer.
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Whole grain: Think of brown rice, whole grain bread, oats, quinoa or full wheat -Pasta. These are fiber -rich and help to ensure that your energy level remains stable all day.
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Plant proteins Like beans, legumes and nuts: As well as protein, they offer fiber that support digestion.
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Healthy fat: Found in foods such as avocados, olive oil, nuts, seeds and greasy fish. These support brain function, helps absorb vitamins and feel full for longer.
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Greasy fish: “Omega-3 are brilliant for cardiac and brain health,” says Dr. Fellows.
She adds: “Not a single meal has everything. Eat a rainbow with colors and concentrate on a variety. Here is the real benefit.”
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