Do you make it harder for yourself to stop eating unhealthy food?
Answer this question:
Do you have ‘bad’ foods in your fridge? I’m guessing yes. That’s a huge problem. It’s a proven fact that if you have unhealthy food lying around your fridge and house you will eat it eventually. That way you’re undermining your efforts to eat healthier.
You need to start a fridge makeover.
The quick test for your fridge
Just try this simple quick test o quickly asses if your fridge is on the healthy side. You will be able to visually see if your fridge is stocked to help you eat healthier or if it’s a health trap.
Simply put all your food from the fridge in two piles. In one pile put all the ‘bad’ food from the unhealthy food list, on another pile put all the ‘good’ food from the good food list underneath.
Unhealthy food list
Here is the list of ‘bad’ foods that have no business in your fridge. This list is in no particular order:
- Processed meat
Most types of pates, salamis, sausages, hot dogs, bacon and similar processed meat that is full of low quality meat packed with unhealthy fats, additives and sodium.
- Soft drinks and fruit juices
By now everybody knows how bad sodas and fruit juices are because of their sugar and high fructose corn syrup content. Also in this category fall all diet sodas and juices with artificial sweeteners like aspartame. Pay attention to all the drinks marketed as “healthy” but still containing sugar as a main ingredient.
- Full fat dairy products
Full fat dairy products add unnecessary calories and saturated fat to your diet. This also includes sour cream and whipped cream. The exception is pro biotic full fat yoghurt and cheese which are to be used in moderation.
The only ingredients used in mayonnaise are low quality oil and egg yolks making it a highly unbalanced fatty food.
- Desserts and ice cream
These all contain lot’s of sugar, aspartame or HFCS (high fructose corn syrup) even if they are marketed as healthy like fruit yoghurts.
- Bottled sauces and salad dressing
For the same reason like desserts and ice cream including ketchup, marinades, salad dressings, barbecue sauce, hot sauce. Some of these sauces are also oil based and don’t help our diet at all.
- Processed food
Almost all food from colorful boxes that has been heavily processed. Including pizza, puff pastry products, fish fingers (they don’t count as fish in your diet), frozen meals, chicken nuggets, french fries, hamburgers, frozen meals,
- Everything containing trans fat
Everything that includes the term trans fat, partially hydrogenated, trans fatty acids, shortening and margarine in the ingredient list even if it says no trans fat on the label. These products increase inflammation in your body.
Good food list
Here is the list of good foods in no particular order:
- Unprocessed meat, poultry and fish
The leaner cut of meat you get the better but even if it’s a fattier kind of meat you have in your fridge it is still better than highly processed meat. Lean ground beef, lean red meat, chicken breasts, turkey, salmon or mackerel are all excellent choices.
The more protein it has the better. Cheese is a high fat food but it is a good choice to make your food tastier when used in small amounts. Feta, Parmesan, Halloumi, soft white cheese, cheddar are all excellent choices.
Best are organic free range eggs.
You can’t go wrong with vegetables. There are no restrictions here. The more the better. Put two coins in a jar if your veggies are already sliced and diced and ready to eat.
No restrictions here. Best are in season fruits.
- Frozen spices and vegetables
Fresh spices and vegetables are best, but frozen is also a good alternative to have for quick dinners. Specially if the vegetables are flash frozen their nutrient content is almost the same as with fresh products. Some examples are: frozen spinach, broccoli, peas, corn, carrots, cauliflower, green beans.
Your good food pile should have at least three times more items than the unhealthy foods pile. If this isn’t the case it’s time to restock your fridge with more food from the ‘good food list’ listed above. This way you will be eating mostly good foods with the occasional treat.
What do you have more of? Good food or bad food?
Photo credit: Photo by Corie Howell