The beginning of the year is a great time to start making positive changes to your health. If you are at a loss of where to begin, we have some healthy suggestions that will put you on the right track for the coming year.
Resolution #1: Eliminate Trans fats from your diet.
Trans fats are created through the process of hydrogenating vegetable oil. Whenever you see the words “partially hydrogenated” on an ingredients list, the product contains trans fats. Trans fats, like saturated fats, raise bad cholesterol (LDL), but they also deplete good cholesterol (HDL) as well as raise insulin levels. This contributes to heart disease, obesity, diabetes, and cancer. Food manufacturers hydrogenate oil in order to make it solid and increase its shelf life. Put simply, hydrogenation removes all the health benefits from vegetable oils and turns them into solid fat-like margarine and shortening. To avoid trans fats, look for hydrogenated oil on the nutrition label. The most common trans fats culprits are margarine (especially stick form), animal products, French fries, cakes and pastries, cookies (especially cream-filled cookies), crackers, chips, and candy. In your own cooking, be sure to use oils rich in healthy monounsaturated and polyunsaturated fats. These include olive oil and canola oil (both monounsaturated) and soybean oil, sunflower oil and corn oil (polyunsaturated). When shopping, look for vegetable spreads at your local health food store that say “trans fat free.” If you must use margarine, select a soft, tub margarine as the stick margarines contain much more trans fat. When eating out, don’t be afraid to ask what kinds of fats are being used in food preparation. The F.D.A. has made it easier for consumers to be aware of how much trans fat store-bought food contains. As of January 1, 2006, all food products are now required to state the trans fats count on the label on a separate line directly under the saturated fat count.
Resolution #2: Reduce the intake of simple carbohydrates
There are two types of carbohydrates: complex and simple. Complex carbs are found in fruits, vegetables, grains, rice, beans, potatoes, and other starchy foods. They provide energy for the body, and the foods they are in provide fiber, vitamins, and minerals. Simple carbohydrates, also known as simple sugars, are quickly broken down by the body and used for fast energy. They are found in processed and refined foods such as white flour, white sugar, candy, cakes and pastries, and soft drinks. Unfortunately, these foods have no nutritionally redeeming qualities and excess carbs are simply empty calories. Simple carbs turn into body fat and affect insulin levels. Eliminating these foods from your diet means stepping in the direction to healthier living.
Resolution #3: Eliminate processed foods
The easiest way to get rid of trans fats and simple carbs is to eliminate the processed foods in your diet. Processed foods are filled with harmful fats, loaded with sugar, and packed with unnecessary chemicals. Foods that are canned, frozen, or packaged into cute little shapes are examples of processed foods. The overcooking and high-heat cooking of processed foods also depletes their nutritional value. Make it a goal to eat more foods that are close to their natural form. Making these changes to your eating habits is a move toward better health. Your body will thank you for taking the extra step.