What Foods Should Be Limited In The Diet

Let's find out right away: there are no harmful products that need to be urgently and permanently excluded from the diet . These are stereotypes. Any food is just calories, energy. However, we should all take care of our health and choose those products from which we can get the maximum benefit. Our plate should be filled with all the necessary trace elements that allow us to quickly and effectively restore the body's strength.

In nutrition, there are recommendations for a healthy, balanced diet. Main - every day 5 groups of products :

• Protein group: lean types of meat, poultry, fish, seafood, rabbit, sour milk cheese, eggs.

• Carbohydrates: whole-grain cereals, legumes, durum wheat pasta, whole-grain bread.

• Any vegetables, including potatoes.

• Fruits and berries.

• Dairy and fermented milk products with a low percentage of fat: sour milk cheese, liquid dairy products , salt, yogurts.

And there are products whose presence in the diet should be minimized. To maintain a healthy eating behavior, you should not "exclude" anything from the diet . The wording itself usually has the opposite effect - it provokes disruptions. Just keep in mind 4 groups of products that should be eaten as little as possible.

Trans fats

Let's imagine a situation where a person eats, for example, a store-bought cake and thinks that only sugar is harmful. And in fact, the presence of trans fats in this confectionery is much worse. The harm of sugar has not been scientifically proven, with the exception of caries. Sugar can lead to excess weight, and this, in turn, causes other harmful consequences for health.

Another thing is trans fats, which are dangerous because they globally change the composition of the blood. They contribute to an increase in the level of cholesterol, which has very negative consequences and provokes various diagnoses.

What foods contain trans fats? These are all shop baked goods, confectionery (cakes, cakes), popcorn, chips, French fries, hamburgers, mayonnaise and other sauces, pizza, cookies. A minimal and very popular list of products from which trans fats most often enter the body.

Added sugars

There are a huge number of marathons in the style of "21 days without sugar" in social networks. However, it is necessary to specify here - without which sugar? Our diet includes products with a natural sugar content - glucose. It is found in fruits and vegetables. Even spinach and eggplant have sugar. And it cannot be refused in any case. Our body cannot function without glucose, thanks to which our brain works. In addition, we also get the necessary vitamins, minerals and, most importantly, fiber from any fruit. 

It is necessary to minimize not natural, namely sugar added during production.

What foods contain added sugar? These are all the same confectionery, sweet carbonated drinks, packaged juices, sweet dairy products (yogurts, glazed curds), ice cream.

You should not strive to completely eliminate added sugar from your diet . According to the WHO recommendation, the rate of sugar consumption is 5-10% of the total daily caloric intake. That's about 6 teaspoons. You can either add them to tea or eat a small cake. And you don't need to be afraid of that. It will not affect your weight, figure, or health in any way.

Vegetable oils from seeds

The fact is that vegetable oils from seeds contain a large amount of omega-6. Both omega-3 and omega-6 are essential fatty acids (that is, the body does not synthesize them). But there must be the right proportion between these two elements. However, over the past few years, we have been overeating omega-6 to a catastrophic extent, exceeding the norm by 20-30 times.

One of the reasons is the high consumption of vegetable oils. Why should you care about this? Omega-6 in large quantities provokes inflammatory processes in our body. And omega-3 has the property of extinguishing them. Why, when we have such a strong imbalance, the body does not cope well with it. At the same time, it is unrealistic to increase the required amount of omega-3 with such a disproportion.

But it is better to minimize sunflower oil as much as possible, and, most importantly, not to cook it. For the variety of taste, it is rarely included in the diet as a salad dressing. The same applies, for example, to all seed oils.