For many of us, junk food is much more tempting when it’s within easy reach. If it’s out of sight, it is probably out of mind – and won’t be calling your name every time you walk past it. So go take a deep dive into your kitchen and get rid of all the junk that your body doesn’t need, and trade up for something healthier that is deserving of permanent citizenship in your home!
Grain Products
Toss these:
Why?
Stock these instead:
Commercially baked products (e.g., store-bought muffins and pies)
high in fat and sugar likely contains trans fats low in vitamins and minerals
100% whole wheat bread(4g fiber per serving would be ideal)
Sugar-laden cereals (e.g., fruit flavored hoops, “frosted” cereal)
high in sugar likely to be low in fiber
quick-cooking oatmeal whole grain cereal (ideally less than 4g sugar and more than 5g fiber per serving)
Instant noodles
high in sodium likely high in fat low in any nutrients
non-fried Asian noodles(e.g., soba, multi-grain udon)
Ready-to-bake mixes
likely contains trans fat lots of additives
whole wheat flour (to make your own from scratch)
Boxed macaroni
high in fat high in sodium likely contains trans fat
whole wheat pasta
Meat and Alternatives
Toss these:
Why?
Stock these instead:
Deli meats (e.g., salami, bologna, pepperoni)
very high in sodium very high in total and saturated fat
frozen cooked meat (e.g., chicken breast) fat-free turkey breast (enjoy occasionally due to high sodium content)
fat-free 100% turkey or beef franks extra-lean turkey bacon, lean smoked turkey sausage, or lean turkey kielbasa (all items in this category are high in sodium, so serve occasionally)
high in sugar may contain trans fats (for flavored coffee mixes) contain artificial flavoring and coloring
tea leaves/bags coffee
The Bottom Line
If you haven’t already noticed, we are a big proponent of simple and fresh ingredients for homemade wholesome goodness. The less often you choose processed foods the better, but if you must buy them for convenience, choose ones with the least number of ingredients. Don’t forget to also check the label for total fat, trans fat (or the presence of hydrogenated fats/oils in ingredients list), sodium, and sugar – less is truly more.
Owennie is a registered dietitian with a soft spot for chocolate and coffee. She is a believer in balance and moderation, and is committed to keeping healthy eating enjoyable and fun. Owennie received her dietetics training in Vancouver, and is a member of Dietitians of Canada and the College of Dietitians of British Columbia. She has experience in a wide variety of settings, such as clinical nutrition, long-term care and outpatient counseling. Owennie has also worked for a community nutrition hotline and participated regularly as a guest radio host, where she enjoyed sharing her passion and knowledge about food and nutrition with people.