Most people think of their fridge as a nutritional safety zone, home to fresh and minimally-processed foods like fruits and veggies, yogurt, and milk. But new research published in the Journal of the Association for Consumer Research shows that most of us tend to overeat when we're consuming food that's been labeled "healthy" because subconsciously, we consider it less filling.
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The solution? Knowing what the worst offenders are so it's easier to keep only truly good for you foods in your fridge—even down to the condiments. "If you don't have it in the house, you're not going to eat it, simple as that," says dietitian Sarah Krieger. Read on to see which foods to pass up when it comes to stocking your fridge.
Low-Fat Milk and Yoghurt
By now you know that healthy fats—foods like avocados, nuts, and oils—are good for you. Yet it's still tempting to reach for the low-fat dairy products, isn't it? Well, new research may change your mind: Scientists found that people who consumed full-fat dairy products had as much as a 46% lower risk of developing diabetes over the course of 15 years compared with those who drank skim milk and ate low-fat yogurt and low-fat cheese.
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And if that didn't convince you, another study—this one of more than 18,000 middle-age women, all part of the Women's Health Study—found that those who ate more high-fat dairy had an 8% lower chance of becoming obese over time compared to those who ate less.
Better option: Whole milk and full-fat yogurt. Not only does it have a richer taste, but nutrition experts also think the higher fat content may improve satiety, ultimately reducing total calorie intake and leading to weight loss.
Frozen Veggies with Sauce
Frozen vegetables are a great way to ensure you're getting your greens without worrying about them going bad. They also can hold a nutritional bonus: "Frozen veggies are often frozen close to the farm. The transit time is shorter so more nutrition is sealed in that bag," says Krieger. However, leave the bags with sauces included on the shelves. They contain much more fat and sodium than if you were to add a pat of butter at home.
Better option: Buy plain frozen veggies and drizzle olive oil on top.
Mayo
Love it or hate it, there's no denying that mayonnaise is a major fridge staple. But this condiment can turn a typical sandwich into a kilojoule bomb.
Better option: Mustard is a great alternative, but if you crave that creamy texture and rich flavour, try pesto, which is made with heart-healthy olive oil.
White Bread
You may think a loaf of reliable white bread is a harmless vehicle for peanut butter or other sandwich fillers. But white bread is made with refined flour, which has been stripped of the bran and the germ (as well as protein and key nutrients). Besides being lower in protein and fibre than whole wheat bread, studies show that these refined grains may even be dangerous for your heart.
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Better option: Whole grain breads. Not only are they better for you from a weight-loss perspective, but Harvard University research also shows they may help you live longer: In one large, long-term study, scientists found that eating more whole grains is associated with up to a 15% lower mortality—particularly cardiovascular disease-related mortality. Be sure that the whole grains you buy say "100% whole grains".
Processed Meats
Last year, the World Health Organization issued a report stating that processed meat is carcinogenic. According to its International Agency for Research on Cancer—a group comprised of 22 scientists from 10 countries who evaluated more than 800 studies on meat and cancer—curing or smoking meats can lead to the formation of potentially cancer-causing chemicals.
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What's more, these meats often have as much as 1,000 mg of sodium per serving—nearly half your daily recommended intake. Researchers at Harvard University found that people eating a 1.8-ounce serving of processed meat each day had a 42% higher risk of heart disease and 19% higher risk for type 2 diabetes.
Better option: You can still have deli meat—just stock your fridge with brands that offer varieties with no added nitrates and low sodium.
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