We all know how junk food is bad for health. But if you think that foods included in your daily diet are safe, then you are wrong. These, too, can harm your health. Nutritionist Neesha Bakhd tells us about these and gives us healthier substitutes:
1. Sugar
White sugar is refined, which steals nutrition from food. It only gives your body empty calories. "It can increase your energy levels instantly, but eventually leads to more tiredness," says Bakhd. Replace this with jaggery, which is not processed. Jaggery is a healthier option because it is a source of iron. There may be a slight change in the taste of your food but this is not difficult to get used to.
2. Bread
Bakhd recommends substituting white bread with brown bread. White bread is made of refined flour and does not have any nutrients. It is also less filling making you eat more. Brown bread, on the other hand, is made of whole wheat flour. "It is high in fibre, which makes it filling and healthy," says Bakhd. Brown bread is now easily available at supermarkets and grocery stores.
3. Meat
Meat cooked with the skin is fattening. "The skin melts into fat during the cooking process. This increases your cholesterol levels, exposing you to the risk of heart problems," says Bakhd. Make sure you ask for the skin to be removed when you are buying meat. Most frozen meats are packed with the skin and fat on. Ask for leaner cuts.
4. Dairy
Milk is high in cholesterol. "A natural way of removing the fat is to boil the milk, store it in the fridge overnight and take off the top layer of cream the next morning," says Bakhd. If this is too tedious, you can buy low-fat milk or skimmed milk from any utility store. Skimmed milk has only 2.24 per cent when compared to six per cent in regular milk.
5. Oil
Bakhd recommends using virgin oils instead of refined oils for cooking. "Virgin olive oil is very healthy and rich in nutrients. The fat percentage in olive oil is very low," she explains. Use oils that are low in saturated fats, which have been linked to heart disease. Avoid coconut oil as it is high in saturated fats.
The way you cook your food can also make a difference. Don't fry your food. Even shallow frying leads to a loss of nutrients and the oil is absorbed into the food. Grill your food instead to preserve its nutrients.
Make these changes to a slimmer, lighter and healthier you!
