Want to lead a healthier life in the new year? You probably already know that a major part of that is prioritizing a balanced diet. In the ever-evolving landscape of nutrition and wellness, staying informed about the foods we consume on a regular basis is crucial. As we step into 2024, it’s time to reconsider some commonly ordered items on restaurant menus that might be wreaking havoc on our health. From sugar-laden beverages to salty French fries, many of your go-to items could be holding you back from the healthiest version of yourself.
Below, we’ll delve into the latest findings and expert advice to unmask the culprits and guide you toward healthier choices in the dining world. After all, the journey to a new and improved you starts with the choices you make on your plate.
1. Sugar-sweetened beverages
It's been well-known for a long time that consuming excess amounts of sugar can lead to serious health risks. However, a recent study from November, which was funded by the World Cancer Research Fund International, shed further light on just how detrimental ultra processed foods and beverages can be to our health, especially in the case of sugar-sweetened drinks. This study concluded that people who consumed higher amounts of foods and beverages like this are at higher risk of multiple chronic conditions like diabetes, heart disease, and cancer.
"What is particularly significant in this large study is that eating more ultra-processed foods, in particular animal products and sweetened beverages, was linked to an increased risk of developing cancer along with another disease such as a stroke or diabetes," said Helen Croker, as reported by CNN.
All in all, it's best to refrain from ordering sugary beverages when you're out to eat and stick to low-sugar options instead.
2. French fries
It's probably not a shock to hear that regularly ordering French fries can do some damage to your body—but did you know that it might also impact your mental health? One study from 2023 found that there may be a link between eating French fries (the study referred to them as "hot chip") and higher rates of depression and anxiety, 7News reported.
In addition to this potential risk, there are many other reasons to stop ordering French fries this year. As nutritionist Lisa Richards notes, "choosing to stop ordering fries at a restaurant is an easy yet impactful change for one's health." She warns that "Fries are often deep-fried in unhealthy oils, contributing to excess saturated fats and calories."
"By eliminating this side dish, individuals can significantly reduce their intake of unhealthy fats and lower their calorie consumption," Richards says. "This small change may contribute to weight management and decrease the risk of obesity-related health issues, including heart disease and diabetes." She recommends opting for healthier sides, like salads and grilled vegetables.
3. Diet Coke (and other things sweetened with Aspartame)
Diet Coke got a lot of buzz in July, when WHO declared Aspartame (the sweetener found in this soda) as "possibly carcinogenic to humans." In addition to Diet Coke, this potentially harmful sweetener is frequently found in other diet sodas, juices, ice creams, and more.
It's important to note that the operative word here is possible, which means that Aspartame is not yet a confirmed carcinogen. However, there are many other risks associated with artificial sweeteners, including inflammation, gut issues, weight gain, and more. You're probably better off avoiding these sweeteners in general, which means it may be time to kick that Diet Coke habit and order a different drink.
4. Processed meats
In the previously mentioned study on ultra processed foods and disease, ultra-processed meats like hot dogs, salami, and deli meats were called out as one particularly harmful category linked to the development of cancer and other diseases.
Even before this study was conducted, though, health experts have warned against the dangers of processed meat, which include weight gain and heart issues. "High in sodium and nitrates, these meats are linked to cancer risks," Nutritionist Krutika Nanavati says. So next time you're eyeing a hot dog on a menu, you may want to pivot your choice. "Choose grilled or baked proteins and prioritize fresh poultry or fish," Nanavati recommends.
5. Sugary desserts
Just like sugary beverages, you'll be much better off cutting out sugary desserts in 2024. As Nanavati notes, "Excessive sugar intake is linked to various health issues," which is why she says you should "be mindful of sugar content in sauces, dressings, and desserts, opting for lower-sugar alternatives."
Dietitian Ashlee Welter seconds this. "Consuming excess calories, fat and sugar can impact the waistline over time," she warns. "Additionally, frequently consuming too much sugar can put you at risk for diabetes, cardiovascular disease and fatty liver disease." Yikes! Of course, treating yourself every once in a while isn't going to kill you, but it's best not to make a habit out of ordering a loaded brownie with ice cream and nuts every time you're out to dinner.
6. Fried appetizers
Ah, appetizers—so tempting and so delicious! But in addition to the fact that they can leave you feeling full before your main entree has even arrived, there are a lot of reasons to avoid overindulging in fried appetizers when you're out to eat.
Nanavati warns that "Deep-fried appetizers are usually loaded with calories and unhealthy fats. Think about items such as mozzarella sticks, onion rings, chicken wings, jalapeño poppers, and French fries. While these can be delicious, they are also extremely high in calories and not very nutritious."
She explains that "the deep-frying process adds even more fat and calories to the meal. Most of these foods are also filled with sodium, which can cause water retention and bloating. The combination of fat, calories, and sodium make deep-fried dishes an unhealthy choice for weight loss." Say it ain't so!
But, hey, that doesn't mean you can't enjoy any appetizers at all. Consuming healthy choices in moderation is key.
New year, new you. You've got this!
