(BlackDoctor.org) — Before you can fill your fridge with healthy food, you need to make room by dumping all the not-so-good-for-you junk. If you keep it, it will get eaten. So grab a garbage bag and get rid of foods that are bound to sabotage your diet.
Fish, Meat and Poultry
Trash: Bacon, pulled pork, any cuts of beef that have a lot of fatty marbling, fried chicken and fried fish.
Stash: Skinless chicken breast, lean ground turkey, turkey hotdogs, fish or shellfish. Poultry and fish are the leanest animal proteins you can eat. If you cannot imagine your life without steak, choose lean cuts of grass-fed meat.
Trash: Sauces, gravies, spreads or dressing containing mayonnaise, sour cream, cheese sauce, cream and any condiment with more than 4 grams of sugar per serving. Also avoid condiments where high fructose corn syrup is listed within the first five ingredients. High fructose corn syrup triggers your body to store more fat.
Stash: Fresh garlic, salt, pepper, low-sodium soy sauce, wine vinegar, virgin olive oil, apple butter and balsamic vinegar. You don’t need to kick ketchup, mustard, barbecue sauce and salad dressing to the curb. Look for versions of these common condiments in the organic section for products that don’t contain high fructose corn syrup.
Trash: Butter and margarine, whole milk, full-fat yogurt and all full-fat cheeses.
Stash: Plant-based spreads and olive or canola oil cooking sprays. Margarine has less fat and cholesterol than butter but it contains synthetic fats and trans fats that can wreak havoc on any diet. Also avoid full fat yogurts and cheeses and opt for versions made with fat-free or low-fat soy milk. Cottage cheese, part-skim mozzarella and reduced fat feta cheese are diet-friendly alternatives to other cheeses. For those who are lactose intolerant, low-fat soy milk and cottage cheese are low fat selections that are also low in lactose.
Fruits and Vegetables
Trash: How can you go wrong with fruits and vegetables? By covering them in cheese, chocolate and other sauces. Dips, sauces and candy coverings only add unnecessary calories.
Stash: Fresh or frozen vegetables that appear to be in the same form they were in when they came from the ground. Bagged lettuce and spinach in resealable bags and pre-cut fruits and vegetables may cost a little more, but the convenience makes it more likely that you’ll reach for these when you want a quick snack.