不要再买这些食物了
Worst veggie: Anything in a can Canned veggies are often stripped of fiber and other nutrients, and are often loaded with sodium. If canned veggies are your go-to, you'll experience decreased nutritional quality or, worse, unknowingly consume them with sugar, additives, sodium, or flavorings that detract from good nutrition and make it harmful. If you need the convenience of canned vegetables, opt for frozen instead. They're just as healthy as fresh because they're flash-frozen at the site of harvest. "They have no added sodium and are less wasteful, since you can cook only what you need and keep the rest in the freezer," explains Rachel Brandeis, RDN. Plus, now frozen vegetables come in microwavable bags, which makes them very convenient for busy families trying to get veggies on the dinner table. (Just be sure you're buying plain vegetables, and not ones coated in any type of sauce.) Worst veggie: Starchy vegetables Corn, peas, potatoes, pumpkin, squash, and yams tend to contain fewer vitamins and minerals and less fiber than other types of vegetables. Plus, they often contain two to three times as many calories per serving as their non-starchy vegetable counterparts. One recent study from Harvard University found that eating leafy greens and cruciferous veggies resulted in significantly more weight loss than potatoes, peas, and corn. "These types of vegetables are best eaten earlier in the day as they're higher in carbohydrates," says Roger Adams, PhD, a Houston-based nutritionist. Worst fruit: Canned or dried fruit Fruit is naturally sweet, so it shouldn't need any added sugar or "sugar-based flavor enhancers" often found in the canned kind. That can include syrups, nectar, or honey. The added sugar only adds excess calories that are totally unnecessary. Dried fruit can also contain added sugar. "While they can add fiber and texture to trail mix, yogurt, oats, and home-made energy bars, they pack a serious caloric punch," says Rodriguez. Think about it: a raisin is just a shriveled-up grape, so a cup of raisins is going to contain a lot more calories than a cup of whole grapes. "Mind portion sizes by checking the nutrition facts for sugar content and consume in moderation," Rodriguez says. |