8 Foods to Throw Out of Your Kitchen

• Staple
  • White bread generally has been stripped of everything that would make it a nutritionally sound choice. It is made with refined flour, and all the key nutrients have been taken out. The best choice is to buy whole grain bread instead. Whole grain bread has more protein and fiber than its white counterpart.
• Sandwich
  • Processed meats are saturated with sodium; usually containing at least 1,000 milligrams. A study done by Harvard University showed that people who ate an average of 1.8 ounces of meat each day, had a higher risk of developing heart disease and type 2 diabetes. Others have concluded eating it as much as a few times a month put people at higher risk of developing COPD. You might have to fork over some extra cash for the healthier options that contain no nitrates and low sodium, but your body will thank you.
• Drink
  • Many people know that this carbonated drink has no nutritional value, but continue to drink it anyways. Soda and even diet soda contain empty calories and staggering amounts of sugar. It has also been linked to various health problems. What to drink instead? Water! Your body needs it, craves it… wants it. So the next time you need to quench your thirst, ditch the can and pick up a glass of water.
• “Healthy” Food
  • If you are trying to watch your budget while eating healthy, frozen vegetables seem like a perfect choice because they won’t spoil. When vegetables are frozen, it is usually done close to the farm they were grown on, which means the nutritional value is locked right in. It is also important to remember when cooking vegetables that they be cooked properly. Otherwise you can be cooking the nutrients out and washing them down the drain. It is important to buy frozen vegetables that are not swimming in cheesy sauces because they contain hidden calories. If your veggies seem too blah then you can always drizzle a little olive oil on them to add some extra flavor.
• Spread
  • Virtually everyone has butter in your fridge, but did you know that one tablespoon contains 30 milligrams of cholesterol. Talk about a heart stopper! Some people use margarine as an alternative, but that is even worse because of the trans fat.
• Dessert
  • It almost hurts me to put this one up – Ice Cream. So, it isn’t the worst choice if you have the control of a saint, because a half a cup serving only contains 150 calories. But, if you are like me and have control issues when it comes to ice cream, then you are more than likely consuming 2-3 servings which really packs on the calories. The solution: buy individual containers for portion control or freeze containers of Greek yogurt and top with a drizzle of honey or berries. 
• “Quick Fix” 
  • Harvard University did a study on what foods make people gain weight the most, and can you guess what was numero uno? French fries! French fries usually have high contents of fat and sodium, especially the fast food kind. I love to make my own French fries and it is so easy! Cut up some potatoes (with the skins of course), put them on a pan with some vegetable oil and a pinch of salt. This way you have greatly reduced the fat gaining agents and also are getting essential vitamins and phytochemicals.
• Condiments
  • We all love condiments and probably have at least five sitting in our fridge at all times. The worst of them is mayonnaise! Instead of using mayo, try mustard as a substitute. There are so many varieties of mustard to fit anyone’s taste buds, that I’m sure you’ll find a great solution.

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