You Really Shouldn't...
Americans have plenty of beloved foods, but some of the most popular options show up on plates far more often than they probably should. That doesn't mean you need to swear them off forever, because most foods can fit into a balanced diet in reasonable amounts. The problem usually starts when convenience, oversized portions, and daily habits turn an occasional treat into a regular part of the menu.
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1. Fast-Food Burgers
Sure, a fast-food burger is great when you're starving and don't have time to cook. But eating them too often can significantly increase your intake of saturated fat, sodium, and calories. The burger isn't usually the problem by itself; fries and soda often accompany it.
2. Potato Chips
Potato chips can be difficult to stop eating because one handful rarely seems satisfying. They also pack sodium and calories while leaving you hungry again soon after finishing the bag. Plus, it's easy to overdo your portions if you snack straight from the bag.
3. Sugary Breakfast Cereal
Breakfast cereal looks harmless sitting in its brightly colored box, but some are surprisingly high in added sugar. Many servings are also smaller than you think once you pile it high and pour on the milk. Having a bowl of sugary cereal once in a while won't wreck your diet.
4. Bacon
Love bacon? You're not alone. It crisply crunches between your teeth and makes breakfast smell incredible. Bacon is processed, however, and can be high in sodium and saturated fat. Having a couple of strips on the weekend isn't likely to derail your health.
5. Frozen Pizza
Frozen pizza might be the easiest solution to "what's for dinner?" when no one wants to cook. Many types are loaded with sodium, saturated fat, and refined carbs, though. Portion control can be tricky with large pizzas, too.
6. French Fries
French fries tend to end up on menus next to just about everything. Eating them regularly can up your calorie and sodium intake thanks to frying and heavy salting. Restaurant portions can make it easy to eat twice your intended serving.
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7. Candy
Small pieces can become big over the course of a day, too, if there's a candy jar at your desk. Most candy is loaded with added sugar and offers few nutrients. You don't have to hide the candy bowl from yourself, but keep candy grabbing to a rare occasion.
8. Processed Deli Meat
Unfortunately, many processed deli meats are high in sodium and contain preservatives. There's nothing wrong with a sandwich for lunch, but make it with something other than processed meat once in a while. Try roasted chicken, eggs, beans, or tuna instead.
9. Sweetened Coffee Drinks
Coffee isn't unhealthy, but your favorite coffeehouse drink may be hiding sugar and calories. Flavored syrups, whipped cream, sauces, and portion size can make a coffee drink more dessert than caffeine fix. Regularly drinking these high-calorie beverages can add sugar to your diet without you realizing it.
10. Packaged Pastries
Office coffee sessions are often accompanied by donuts, muffins, and other packaged pastries. They go quickly, too, before your morning caffeine finally kicks in. Pastries are typically made with refined flour and sugar, offering little to fill you up.
11. Chicken Nuggets
Chicken nuggets are quick to cook, easy to eat, and kids and adults love them. The problem is that many types are breaded and fried or made with processed white meat. Nuggets also tend to come with sugary sauces or sides.
12. White Bread
White bread is soft, cheap, and available almost everywhere. Yet it has less fiber than whole grain varieties and may leave you hungry sooner. Many people eat white bread exclusively, so swapping out half your sandwiches for whole grain can help.
13. Instant Ramen
Instant ramen is affordable, quick, and a comfort-food favorite for college kids and busy parents. Too much sodium can be the biggest problem, especially when you use the whole packet. Occasional ramen won't hurt you, but eating it often can leave you wondering where your vegetables are.
14. Ice Cream
Ice cream is deliciously fun. It can also become part of your daily routine when your freezer is always stocked. Most varieties are high in added sugar and saturated fat.
15. Microwave Meals
Everyone keeps microwave meals in their freezer for busy days. Eating them for lunch or dinner often is another story. While convenient, many are high in sodium and low in vegetables.
16. Soda
Soda is one of the easiest ways to consume a large amount of added sugar without feeling like you've eaten anything at all. Even diet versions may keep the habit of constantly reaching for something sweet and fizzy alive. Having a soft drink with every meal can make water seem surprisingly boring by comparison.
17. Mozzarella Sticks
Mozzarella sticks are the fast food of appetizers. They disappear quickly, which can be part of the problem. Many breadings and cheeses are high in calories, sodium, and saturated fat.
18. Donuts
Donuts are a breakfast staple when someone brings them into the office. They're made with refined flour and lots of sugar. Some donuts are also fried and glazed with tasty extras.
19. Boxed Macaroni and Cheese
Boxed macaroni and cheese tastes good and fills you up when you're hungry. It's also usually high in sodium and made with refined noodles and processed cheese. Some people mistake the whole box for a single serving.
20. Restaurant Desserts
Ending a meal with dessert is one thing, but restaurant portions can be large enough to make a simple treat feel like a second dinner. Cakes, cookies, cheesecakes, and other desserts often contain plenty of added sugar and saturated fat, especially when they're served with ice cream or sweet sauces. Sharing a dessert can be a good way to enjoy the experience without feeling like you have to finish every bite yourself.
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