Many of us proudly call ourselves ‘salad people,’ committed to eating healthy and avoiding junk food (you get the drill) However, there are days when a mouth-watering pizza tempts us and we end up eating it with a fizzy, sugary soda. We convince ourselves that in the midst of so much healthy food, we deserve to have a cheat meal once in a while.

However, some foods that we consider healthy, like soya chaap, may not be as beneficial as we think. india today We caught up with some health experts to find out what they think the worst foods are and how you should avoid them.

what are you eating

“Say you are a master sculptor, and your body is your masterpiece. Everything you eat is a piece of clay that you add to. Now, with healthy foods like vibrant fruits and vegetables, you can add eye-catching, powerful colours and smooth textures. But oily, sugary snacks are the pieces that can eat away at your masterpiece,” Delhi-based consultant dietitian and diabetes educator Kanika Malhotra told us.

Experts say a balanced diet is like a sculptor’s tools. You need a good mix of the following:

• Fruits and Vegetables: These shiny gems are rich in vitamins, minerals and fiber, all of which are essential for good health. They keep you energized and ward off intruders (like colds).
• Whole grainsThese provide sustained energy and keep you feeling full for longer. Brown rice, quinoa, and whole wheat bread are all good choices.
• lean proteinProtein is the building block for muscle, hair and even happiness hormones. Lean meats, fish, beans and lentils are all great choices in this area.

And for people who want to eat healthier, it’s important to:

• Plan your meals in advance. This helps you avoid making harmful decisions when you’re hungry.
• Spice things up! Don’t be afraid to experiment with herbs and spices. They provide flavor without the extra calories or sodium found in processed foods.
• Make friends with water as it flushes out toxins and keeps you hydrated. Aim to drink at least seven to eight glasses of water a day.

Now, let’s get to the worst foods

While Kanika Malhotra believes there isn’t really a ‘worst’ food, if she had to pick something that’s typically a less nutritious option, it would be sweet water Like soda, sugar-laden sports drinks, and fancy coffee drinks with whipped cream and syrup.

• They are high in sugar but contain little or no vitamins, minerals or fibre. It’s like putting empty calories into your body, filling you up without giving you the necessary building blocks.
• Consuming too much sugar can cause blood sugar to spike and drop, leaving you tired and irritable.
• Sugar nourishes cavity-causing germs in your mouth, putting your teeth at risk.

Even for Nilima Bisht, Chief Clinical Nutritionist, Department of Dietetics, Gurugram-based Paras Health, sugar-sweetened beverages It is considered the worst food.

“To reduce health risks, drink these beverages only occasionally and in small amounts. Consuming them after meals, drinking fruit juice mixed with water, brushing your teeth afterwards, and balancing it with physical activity may help reduce some of the negative effects,” she explains.

Bisht also suggests opting for healthier options like water, unsweetened tea, or natural fruit infused water for better health.

Meanwhile, Kanika Narang, deputy manager, dietetics department, Indraprastha Apollo Hospitals, New Delhi, said, Trans FatsVitamin D, commonly found in fried foods, baked goods, and processed snacks, seems like a deal-breaker.

“Trans fats are created through an industrial process in which hydrogen is added to liquid vegetable oils, making them more solid and stable. They are known to increase bad (LDL) cholesterol levels and decrease good (HDL) cholesterol levels, increasing the risk of heart disease, stroke, and type 2 diabetes. Studies have shown that even small amounts of trans fats in the diet can be harmful to health,” she explains.

Now, if you want to consume trans fats, experts say it should be consumed in moderation and only occasionally, and not made a regular part of your diet.

• The best way is to avoid trans fats altogether by reading food labels carefully and choosing trans-fat-free products.
• When eating out, it is important to be mindful of the cooking method and choose healthier options as much as possible.

Now, who doesn’t love a good cookie? But for Vaishali Verma, consultant, nutrition and dietetics at Manipal Hospital, Delhi, Cookies or biscuits These can be termed as one of the ‘worst’ foods, as they are made up of a combination of refined carbohydrates, artificial sweeteners, saturated fats and preservatives.

• Refined Carbohydrates: Most biscuits are made from refined flour, which has been stripped of fibre, vitamins and minerals. Refined carbs are digested quickly, causing blood sugar to rise and fall, leaving you feeling tired and hungry quickly.
• Excess SugarMany biscuits are loaded with added sugar, which provides empty calories and causes blood sugar fluctuations.
• Unhealthy FatsDepending on the type of biscuit, it may contain unhealthy fats like saturated or trans fats.
• PatronPreservatives indicate that cookies have a longer shelf life at the expense of nutritional quality.

Now, if you want to consume these cookies, you certainly can, but experts suggest:

• Eating biscuits occasionally with a balanced diet is not necessarily harmful. This way, one can satisfy their hunger without compromising their health.
• Limit your food intake. Eating smaller meals will help control calorie intake and reduce the negative impact on health.

Verma suggests some healthy alternatives to cookies that you can include in your diet. These are fox nuts, homemade oat bars and no-bake energy bites.

On the other hand, Karthigai Selvi A., head of the department of clinical nutrition and dietetics, Gleneagles BGS Hospital, Bengaluru, says that there are no inherently ‘best’ or ‘worst’ foods.

However, he pointed out that processed food is the worst. “It should not be taken more than 70 grams per day. Other than that, occasional consumption won’t do much harm.”

Experts say that if you include fresh vegetables and fruits in your diet, the intake of processed foods can be reduced, which will make you feel full and prevent you from overeating.

take away

Even the healthiest of us can be tempted by foods that aren’t so beneficial. Health experts recommend avoiding sugary drinks, trans fats and processed foods and suggest planning meals and choosing healthy alternatives to maintain a balanced diet.

However, if you still feel like eating something, remember that moderation is the key. Eating something occasionally won’t do any harm, but it shouldn’t become a habit.