Posted October 26, 2011
As documentaries like “Food Inc.” and advocates like author Michael Pollan have emerged in recent years to show us the industrialization of our food supply, the term “real foods” has entered our vocabulary. The phrase refers to foods that are nourishing, whole and produced in a humane and sustainable way – an antidote to the highly processed junk foods that are so prevalent in our diets.
“The problem with so many of these (processed) foods is that they contribute to diets high in sugar, salt and saturated fat, and deficient in dietary fiber, vitamins and minerals. The consequences are obesity, heart disease, tooth decay, diabetes and other chronic diseases,” says Michael Jacobson, PhD, executive director of the Center for Science in the Public Interest, a nonprofit organization that’s launching the nation’s first-ever Food Day on Oct. 24, to raise awareness about food-related issues.
To help you clean up your diet, we’ve identified six unhealthy foods to ditch and nutritious “real food” replacements.
Junk Food: Soft drinks and sugary drinks
Real Foods: Milk and water
“Sugary drinks promote obesity, push healthy foods out of your diet, and provide no nutrients,” Jacobson says. As people, especially children, have started consuming more soda, they’ve consumed less low-fat milk, which means they’re missing out on calcium and increasing their risk of osteoporosis. Sweetened beverages are also thought to be a leading contributor to obesity, which is just one more reason to stick with water and low-fat milk. Just 3 cups of milk covers the entire recommended daily intake of calcium for adults and kids ages 9 and up.
Junk Food: Salty packaged and restaurant foods
Real Food: Home-cooked meals
“Salt is the single most harmful substance in our diet. If we could cut sodium intake in half it would save upwards of 100,000 lives a year,” Jacobson says. Bread, cheese and processed meats – which are often injected with salt water solutions to enhance flavor – are major sources of sodium, but 77 percent of the salt we consume comes from restaurant and packaged foods. Salt is used as a cheap way to flavor these foods, and it can also prevent bacterial growth, help texture, or mask “off flavor” that can develop during long storage. Food additives and preservatives, such as monosodium glutamate (MSG), also add sodium to our diet. If you’re eating out, make sure you look at the menu closely for healthy options, or split your meal to cut sodium (not to mention fat and calories) in half, Jacobson urges.
Junk Food: Processed meats
Real Food: Fish and vegetarian foods
“Processed meats like hot dogs and bologna are particularly high in saturated fat,” Jacobson says. “Fortunately there are low-fat (options) at grocery stores.”
In addition to sticking to less-processed meats, try alternatives like veggie burgers. “They have the feel and taste of a hamburger but are much, much lower in saturated fat. Just watch the sodium content.”
Jacobson also recommends consuming more oily fish, such as trout and salmon, because many people’s diets lack omega-3 fatty acids, which may lower risk of chronic diseases like cancer and arthritis and help our brains function. The USDA recommends consuming at least 8 ounces of fish a week.
Real Food: Whole grains
White bread hits you with a double whammy. First, it’s typically loaded with sodium, and second, the simple carbs it contains can send your blood sugar skyrocketing, which leaves you hungry and zaps your energy. By eating white bread instead of whole grains you’re also missing out on dietary fiber and other valuable vitamins and minerals that promote weight loss, heart health and overall health. Fill your diet with whole grains instead of refined white flour and you might feel less hungry – research indicates that whole grains help control our appetites by promoting satiety. Whole grains also help regulate blood sugar and have been linked to a lower risk of type 2 diabetes.
Junk Food: Refined sugar
Real Food: Raw honey and other natural sweeteners
The process of refining sugar strips away vitamins and minerals from the cane or beet, so you’re left with the calorie-dense, nutrient deficient grain. Not only does sugar contribute to obesity, heart disease and cancer, but also moodiness and irritability. To satisfy your sweet tooth, use unrefined organic sugar, raw honey or whole maple syrup, suggests Nina Planck, author of “Real Food: What to Eat and Why.” Though they won’t save you calories, raw honey and whole maple syrup contain traces of antioxidants, which refined sugar lacks. Plus, raw honey possesses anti-inflammatory and antimicrobial properties.
Junk Food: Corn- and grain-fed beef
Real Food: Grass-fed beef
The idea of eating meat from animals that are free to roam in green pastures (as opposed to being contained in a feedlot) is a comforting idea, and it’s also one that can help your health.
“Feedlot beasts are usually raised with antibiotics and steroids. Also, the grains they feed on often contain pesticides and fertilizers,” Planck says. “Plus feedlots themselves are big manure lagoons.”
When grass-fed cows walk in pastures, they spread their manure naturally, unlike in feedlots where manure collects and becomes an environmental pollutant. Not only will switching to grass-fed beef give you peace of mind, but also health benefits. Grass-fed beef is higher in heart-healthy omega-3 fatty acids and has less total fat.
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