Are You Eating Too Many Unhealthy Foods?

Most of us know that too much salt, fat, sugar, and junk foods are unhealthy. However, deciding what makes a healthy diet can be challenging and confusing. You may wonder whether you’re getting the essential nutrients of a healthy diet, or you may have heard conflicting views about the safety of certain foods. With hectic schedules and no time to cook, many of us resort to convenience foods, which often are low in nutritional value. It also doesn’t help that most of us didn’t learn about nutrition and healthy dietary habits until we became adults.

To find out whether you’re eating a healthy diet, please review the checklists below.

Assess your diet:

Note how often you eat the following foods with the ratings below.

• Very Frequently (daily or every other day)
• Often (1-3 times a week)
• Occasionally (2-3 times a month)
• Seldom (about 6 times a year)
• Never

LESS HEALTHY AND UNHEALTHY FOODS

1. Pastries, candy, soft drinks, ice cream, etc.

2. Processed meats with additives, preservatives, usually high in salt (i.e., bologna, sausage, bacon, lunch meats)

3. Canned or processed foods (i.e., frozen dinners, instant meals and soups)

4. Excessive chemical additives (imitation syrups and sweeteners)

5. Excess sugar in tea, coffee, cereal

6. Salty foods (i.e. chips, pretzels, crackers, pickles, MSG)

7. Fried foods

8. Alcohol

9. Coffee, tea, cola drinks (caffeine in drinks)

10. Instant breakfasts

11. Quick desserts (i.e., frozen pies, some cakes, pastries, and imitation puddings that are high in chemical additives)

12. Higher-fat meat products

If you rated many of the items above with "frequently" or "often," you may want to try reducing your consumption of these foods. Many of these processed foods provide calories but little of the vitamins, minerals, and fiber that we need. As a result, there is less energy available to us when our bodies are stressed. We can tolerate these foods in small amounts, but too much can be overtaxing on our systems. Headaches, indigestion, or stomach upset can be warning signs that your body can’t tolerate large amounts of such foods.

Processed meats, such as bologna, sausage, bacon and cold cuts, usually are high in salt and preservatives. A diet high in salt can raise your blood pressure and strain your heart and circulatory system. Processed meats also contain compounds of nitrates and nitrites, which may increase your risk of cancer.

Although there is no clear scientific evidence yet, many food additives, seasonings, and flavorings are suspected of triggering migraine headaches. Monosodium glutamate (MSG), often found in restaurant foods, canned soups, crackers, chips and other processed foods, is a suspected trigger of migraine headaches. Sodium nitrite in hot dogs and luncheon meats is another suspected trigger. Since other health problems aside from your diet may be the cause of your migraine headaches, you should consult your physician for the proper diagnosis and treatment. If certain foods seem to trigger your migraine attacks, you should avoid these foods and find other substitutes.

Ice cream, puddings, cakes, syrups, cereals, and other sugary foods often offer empty calories. Your body uses your stored nutrients to digest these foods and maintain your blood sugar level. Large swings in your energy level and fatigue can be signs that your body can’t tolerate too many sweets.

High sugar foods get burned quickly and don't provide a sustained feeling of fullness, leaving you hungry sooner than complex carbohydrates do—often leading to too many total calories for the day and unwanted weight gain.

Moderate amounts of caffeine in coffee and tea shouldn’t be harmful to your health. However, too much caffeine can cause sleeplessness, upset stomach and dehydration.

In moderate amounts, alcohol may be beneficial to the heart. However, heavy drinking can contribute to weight problems and damage the liver, brain, heart and other organs. The risk of addiction is too high, and alcohol is a major cause of traffic accidents each year.

While moderate amounts of foods we know are less than healthy shouldn’t cause us any concern, an excess of any food can be harmful and stressful on our bodies. It’s important to eat a variety of foods and a balanced diet from all the food groups. To assess whether you are eating a healthy and varied diet, go through the next checklist.

Note how often you eat the following foods with the ratings below.

• Very Frequently (daily or every other day)
• Often (1-3 times a week)
• Occasionally (2-3 times a month)
• Seldom (about 6 times a year)
• Never

NUTRITIOUS FOODS

1. Fresh fruits

2. Fresh or lightly cooked vegetables

3. Six to eight glasses of water daily

4. Milk, cheese, yogurt (skim or low-fat varieties)

5. Lean proteins (fish, poultry, egg whites, other "white meats")

6. Beans, including soy and soy products

7. Whole grains (rice, barley, oats, wheat bread, pasta)

8. Wheat germ, yeast

9. Herbs (fresh or dried)

10. Balanced meals from different food groups

11. Snack of nuts (unsalted), dried fruits

12. Small quantities of different types of foods.

If you answered "frequently" or "often" to most items, you’re eating well and providing your body with the essential nutrients for good health. We will make general recommendations for a healthy diet according to recent guidelines on nutrition. The American Dietetic Association recommends eating a variety of foods from the food groups and using the food pyramid as a guide. Your diet should consist more grains, fruits and vegetables—foods at the base of the pyramid. Choose a moderate amount of foods from the dairy and meat groups. Use fats, sugar and salt sparingly—foods at the top of the pyramid. By eating a variety of foods, you avoid getting too much or not enough of certain nutrients or foods.

The U.S. Department of Agriculture (USDA) is encouraging Americans to build their diets based on plant foods rather than meats. You can do this by building your meals around grains, fruits and vegetables, and using meats as condiments. Most Americans are eating on average 3 servings of fruits and vegetables a day instead of the recommended 5 to 9 servings. The National Cancer Institute and Produce for Better Health Foundation are encouraging Americans to increase their consumption of fruits and vegetables with its national health promotion program, "Eat 5 A Day." Try to aim for at least 5 servings of fruits and vegetables a day.

Studies show that diets high in fruits and vegetables reduce the risks of cancer and heart disease. Fruits and vegetables contain antioxidants, which protect your body from molecules called free radicals, which are by-products of normal chemical reactions in your body. Free radicals are harmful when they attack your healthy cells, making you more susceptible to heart disease and certain types of cancer. Antioxidants, such as vitamins A, C, and E and beta carotene in fruits and vegetables, protect your body by slowing the formation of free radicals and boosting your immune system.

Fruits and vegetables also contain fiber, which speeds food through your intestines to reduce the time your intestinal lining is exposed to cancer-causing substances (carcinogens) that may be present in food. A high fiber diet can protect several forms of cancer, particularly colon cancer. Soluble fibers in many foods, including apples, oats, dried beans and green vegetables, lower the cholesterol in your blood and reduce your risk of heart disease. Generous servings of fruits and vegetables are essential to a healthy diet!

What’s a serving? Eating five or more servings a day is easy. One serving is less than what we may think. One serving is:

1 medium fruit, such as an apple, banana, or orange

1/2 cup cut up fruit, such as fruit salad

1/4 cup dried fruit, such as raisins, prunes, apricots or dates

3/4 cup or 6 ounces fruit or vegetable juice, such as grape fruit or tomato

1/2 cup raw or cooked vegetables, such as broccoli, cauliflower or zucchini

1 cup raw, leafy vegetables, such as romaine or green leaf lettuce.