This article is written by a student writer from the Her Campus at U Mass Amherst chapter.
Are The S’s Getting To You?
Weight control and regular exercise are critical in maintaining a healthy body and a happy mind. As well as breaking a sweat, watching the foods you eat is just as important. If you are looking to lose weight or prevent that Freshman-15, avoid the dreaded S’s: sodium, sugar, and saturated fats.
Avoid Sodium
Excess sodium (salt) in your body can lead to a number of negative health conditions including high blood pressure and heart related problems. Additionally, excess sodium leads to water retention, an abnormal function when fluid accumulates in the circulatory system or within the tissues or cavities of the body. This may be the reason why you can’t get rid of that troubling belly fat.
Tips:
· When buying snack foods, make sure they are low in sodium or salt-free.
· Even better? Avoid snack foods all together and stock up on fruits and veggies (take advantage of your college meal plans and bring Tupperware to the DC).
· Take the saltshaker, ketchup and other sodium-rich seasonings off of the kitchen table and try adding spices, herbs or lemon and limejuice to enhance the flavor of your food.
· Avoid fast foods and frozen dinners, most are packed with salt.
Avoid Sugar
Our parents always told us that candy would rot our teeth, but there are a number of other negative effects this sweetener can have on our health. Sugar raises blood sugar levels and contributes to obesity.
Tips:
· If you have a sweet tooth, look into consuming foods with natural sweetness like seeded fruits, vegetables, seeds, nuts, roots and natural honey.
· Curious about natural sweeteners? These people seem to know what they are talking about. Unsure of artificial sweeteners… WebMD has the down low.
Avoid Saturated Fats (oh, and Trans Fats too)
Essentially, there are two groups of fats: saturated and unsaturated. Unsaturated fats are the good guys. They include polyunsaturated fatty acids and monounsaturated fatty acids. When eaten (in moderation), these fatty acids replace the bad ones helping to lower cholesterol and reduce your risk for art disease. One type of polyunsaturated fat is omega-3 fatty acids, which promote bone health, reduce the formation of blood clots and reduce your risk for certain cancers.
Saturated fats are found in the foods we love to hate: butter, processed and fatty meats, cheese and whole dairy products. These fats raise cholesterol levels, clog arteries, and increase the risk for heart disease. Avoid them by buying products that are reduced fat or, even better, fat free.
Tips:
· Find Omega-3s in vegetable oils, fish, flaxseeds and walnuts.
· Monounsaturated fats, which are also good for you are found in olive oil, avocados, almonds and peanut oils.
· Avoid saturated fats by buying products that are reduced fat or fat free.
All it takes are some simple changes to your diet to become healthier and happier. Avoid sodium, sugar and saturated fats. Instead choose a diet rich in whole grains, fruits and vegetables. Also, buy dairy products that are skim or fat-free. Replace sugary dressings and sodium-rich seasonings with natural ones. All of these little changes will have you seeing results whether they are weight, energy or mood related.
Weight control and regular exercise are critical in maintaining a healthy body and a happy mind. As well as breaking a sweat, watching the foods you eat is just as important. If you are looking to lose weight or prevent that Freshman-15, avoid the dreaded S’s: sodium, sugar, and saturated fats.
Avoid Sodium
Excess sodium (salt) in your body can lead to a number of negative health conditions including high blood pressure and heart related problems. Additionally, excess sodium leads to water retention, an abnormal function when fluid accumulates in the circulatory system or within the tissues or cavities of the body. This may be the reason why you can’t get rid of that troubling belly fat.
Tips:
· When buying snack foods, make sure they are low in sodium or salt-free.
· Even better? Avoid snack foods all together and stock up on fruits and veggies (take advantage of your college meal plans and bring Tupperware to the DC).
· Take the saltshaker, ketchup and other sodium-rich seasonings off of the kitchen table and try adding spices, herbs or lemon and limejuice to enhance the flavor of your food.
· Avoid fast foods and frozen dinners, most are packed with salt.
Avoid Sugar
Our parents always told us that candy would rot our teeth, but there are a number of other negative effects this sweetener can have on our health. Sugar raises blood sugar levels and contributes to obesity.
Tips:
· If you have a sweet tooth, look into consuming foods with natural sweetness like seeded fruits, vegetables, seeds, nuts, roots and natural honey.
· Curious about natural sweeteners? These people seem to know what they are talking about. Unsure of artificial sweeteners… WebMD has the down low.
Avoid Saturated Fats (oh, and Trans Fats too)
Essentially, there are two groups of fats: saturated and unsaturated. Unsaturated fats are the good guys. They include polyunsaturated fatty acids and monounsaturated fatty acids. When eaten (in moderation), these fatty acids replace the bad ones helping to lower cholesterol and reduce your risk for art disease. One type of polyunsaturated fat is omega-3 fatty acids, which promote bone health, reduce the formation of blood clots and reduce your risk for certain cancers.
Saturated fats are found in the foods we love to hate: butter, processed and fatty meats, cheese and whole dairy products. These fats raise cholesterol levels, clog arteries, and increase the risk for heart disease. Avoid them by buying products that are reduced fat or, even better, fat free.
Tips:
· Find Omega-3s in vegetable oils, fish, flaxseeds and walnuts.
· Monounsaturated fats, which are also good for you are found in olive oil, avocados, almonds and peanut oils.
· Avoid saturated fats by buying products that are reduced fat or fat free.
All it takes are some simple changes to your diet to become healthier and happier. Avoid sodium, sugar and saturated fats. Instead choose a diet rich in whole grains, fruits and vegetables. Also, buy dairy products that are skim or fat-free. Replace sugary dressings and sodium-rich seasonings with natural ones. All of these little changes will have you seeing results whether they are weight, energy or mood related.