Monday, March 24 2014, 12:38 PM MDT
(KUTV) Registered dietician Kayla Leitzke is here to talk about spring cleaning your diet! Taking out the old and replacing it with new, healthier food that still tastes good!
Eliminate Junk Food
- By eliminating "junk" food, you take away the temptation. If it's within reach, it's easy to indulge - and even small nibbles throughout the day can really add up!· We all have those particular foods that we just can't keep in the house.
Subtraction By Addition
- Think of foods to add in, rather than just cutting things out. By adding in good stuff, you have less room in your pantry (and in your stomach!) for the bad
Foods for "Spring Cleaning"Get rid of:
Salty, high calorie snack foods - these are all around bad for your waistline: they're high in empty calories and bloat causing salt. Plus, they aren't satisfying - think of how easy it is to eat a whole bag of chips, or at least multiple servings! (i.e. a 150 calorie serving of tortilla chips is only 7 chips!)
Swap salty chips for:
1. Raw veggies with hummus or low fat dips, which are satisfyingly crunchy and have a similarly salty taste.
2. Whole grain crackers (i.e. Triscuits) with a string cheese
3. Flavored almonds - with satisfying healthy fats and fun flavors, you won't even miss your chips!
Foods high in added sugars. Regardless of the type, added sugars really don't do anything for your body: they're just empty calories, and they can send your body on a blood sugar roller coaster. Sugar is also addictive: the more we have it, the more we crave it! o
Swap soda for:
Sparkling water with fruit slices (so spring-y!) , unsweetened tea or coffee for a caffeine fix. Diet sodas keep your body wanting that sweet taste, so keep these in moderation.
Swap candy for:
High cacao content dark chocolate with berries for an antioxidant rich dessert that will satisfy a sweet tooth and won't derail your goals.
NOTE: Finding a treat that you can keep from over-indulging in is key!
Foods with trans fat. Trans fats are the lab-created fats that are particularly bad for heart health: they can increase LDL cholesterol (the "bad" kind) while decreasing HDL (the "good" kind), and cause inflammation in the body. They're abundant in packaged foods like cookies, cakes, cracker and chips - sometimes they're even lurking in unexpected places, like tortillas!o Add in heart healthy oils like olive or canola oil.
Check nutrition labels and chuck items with partially hydrogenated oil in the ingredient list, even if the trans-fat amount is 0grams per serving.
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