"Beverages with added sugar are one of the easiest things we can cut from our diets," says Ginn-Meadow. The American Heart Association recommends that women consume no more than six teaspoons (about 24 grams) of sugar a day, and men no more than nine teaspoons. To give some perspective, one 20-ounce lemon-lime soda has a whopping 77 grams of sugar - more than triple the recommended daily amount. Sheth adds that coffee drinks can also be total sugar bombs that add up quickly. Before you know it, you may consume 400 to 900 calories and 10 to 15 teaspoons of sugar from that white chocolate mocha.
Here's another place to slash added sugar. According to Sheth, sweet cereals and flavoured instant oatmeal are packed with sugars and refined grains, which contain minimal fibre. Instead, enjoy whole-grain cereal or old-fashioned oats with fresh fruit.
You may want to think twice about bringing home that bacon. According to a 2010 Harvard University study, processed meats including bacon, ham, and hot dogs have been shown to increase the risk of heart disease by 42 per cent and the risk of diabetes by 19 per cent. Additionally, research has linked sodium nitrate - a preservative found in these foods - to cancer.
No idea what that ingredient list says? "Put it back on the shelf," says Ginn-Meadow. And especially be on the lookout for artificial colouring and added preservatives, which don't add any nutritional value. Plus, research has shown that some food dyes are toxic, which ups the risk of various health concerns. Best to steer clear.
"Trans fat increases your overall cholesterol, lowers your 'good cholesterol,' and raises your 'bad cholesterol,'" says Ginn-Meadow. In short, according to research by McMaster University, trans fat has been linked to a greater risk of "early death and heart disease." Foods that contain trans fat include shortening, prepackaged biscuits, store-bought pie crusts and cookies, and packaged frozen meals.
This article was written by Maggie Finn Ryan and provided by our partners at Bicycling.