Saturated fats. Saturated fat is fat that consists of triglycerides containing only saturated fatty acids. Saturated fats have a chemical makeup in which the carbon atoms are saturated with hydrogen atoms. Saturated fats are typically solid at room temperature. Saturated fat is found mostly in foods from animals and some plants. Saturated fats are found mostly in foods from animal’s meats, dairy, eggs and some plants. Less than 10% of your calories should come from saturated fats. You can help reduce the amount of saturated fats you eat by choosing lean cuts of meat and low-fat dairy products.
Salt. These are small white tangy-tasting crystals consisting largely of sodium chloride. It is used in food seasoning and preservative. 2,300 milligrams (mg), or about a teaspoon, of salt (or sodium) each day is enough for body requirements, eating more salt is harmful for us. People with hypertension, diabetes, chronic kidney disease and over 50 Years of age should consume less than 1,500 mg daily.
Cholesterol is a lipid (fat) which is produced by the liver. Cholesterol is vital for normal body function. Cholesterol is found in animal products like meats, dairy, and eggs. Having high blood cholesterol puts you at risk for heart disease, the leading cause of death. Eating less than 300 mg per day of cholesterol is recommended to reduce risk of heart attack and stroke.
Trans fat. Trans Fat is considered the worst type of fat. Trans Fat is also called trans-fatty acids. Reduce the amount of Trans Fat in your diet, these fats are found in desserts, pizza, processed and fatty meats, sausages, hot dogs, bacon, ribs, and ice cream. Try to replace solid fats with oils when possible.
- Processed or Refined Sugars.
Processed or Refined sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared. Soda, energy drinks, and sports drinks are a major source of added sugar. Eating a diet high in added sugars add more calories that can lead to being overweight or obese.
Refined Grains.Refined grains are processed to remove bran and germ. This processing removes fiber, iron, and vitamins. White rice, pasta, cream of wheat, cookies, pastries or donuts are examples of refined grains. Limit the consumption of foods that contain refined grains , especially refined grain foods that contain solid fats, added sugars, and sodium, such as pizza, baked goods, cookies, cakes, pastries, donuts etc.
- Alcoholic Beverage. An alcoholic beverage is a drink containing ethyl alcohol that is commonly referred to as ethanol. Moderate drinking is probably safe and it may even have health benefits.