Products that harm the body the most
Excess sugar consumption
The norm is 50 g of sugar. But not only what we add to coffee or tea, but also what is in sweets and other dishes, so you should carefully read the labels. For example, 1 tablespoon of ketchup contains about 4 g (about 1 teaspoon) of sugar.
Alternatives include banana/date puree as sweeteners, cinnamon in coffee instead of sugar, and more fruit and berries . Dark chocolate with a cocoa content of 85% or more (a portion of approximately 2 cubes, 10 g) will also be useful. A portion of honey is 1-2 tsp. for a day.
Sweet carbonated drinks
250 ml of sweet water = 90 kcal and 22 g of added sugar
250 ml of Coca Cola = 105 kcal and 26 g of added sugar
Alternatives are : unsweetened drinks - coffee, tea, chicory, rosehip infusion, still water. For taste, you can add lemon or mint leaves to the water.
Surplus with ol and
The daily norm is 5-6 g.
Alternatives are : different spices (dried herbs, a mixture of peppers, turmeric, garlic, onion, celery, etc.).
White refined flour
It is abundant in bread, pastries, and pasta products. This flour contains very little dietary fiber (which would contribute to digestion, normalization of sugar, cholesterol), few vitamins and minerals.
By the way, from the same point of view, it makes no sense to change refined wheat flour to rice flour.
There are alternatives : whole grain (grilled, millet flour) from wheat, oats, etc.
Snacks
Snacks are products of low nutritional value, they contain a lot of calories, fats, and salt, but very little vitamins, minerals, and antioxidants.
Alternatives are : hummus with vegetables (if you want to crunch), whole grain breads, unroasted and unsalted nuts and seeds (but in moderation), fuchichips and fruit chips (also in moderation, but you should read the labels to see if they contain sugar and honey) .
Muesli
Muesli is often a nutritionally "poor" product with a high sugar content. Whole grains are rich in complex carbohydrates, which saturate well, contain fiber, B vitamins, zinc, and magnesium. All this is not in muesli.
Alternative: Whole grains, such as wholemeal or rolled oats with nuts and berries.
Sausage products
Sausages, sausages, anchovies contain a lot of salt and saturated fats, the excess of which contributes to hypertension, heart disease, and high cholesterol.
Alternative: baked meat or poultry.
Fast food
Food that contains a lot of calories from fats and simple carbohydrates and very little vitamins and minerals. Poorly saturates and contributes to gaining excess weight and the development of micronutrient deficiencies.
Alternative: a roll or shawarma without sauce is already a good alternative to French fries.
Trans fats
Their excessive amount can be one of the causes of cardiovascular and cancer diseases, high cholesterol. Trans fats are often found in sweets, pastries, ready-made dough, and fast food. Therefore, it is worth reading labels and avoiding partially hydrogenated fats.
Alternative: healthy fats – nuts, seeds, olives, avocados, fish, olive and flax oils. Baked goods should be cooked in 82.5% fat butter, not margarine.