If you’re on a weight-loss diet or committed to a health kick, you’ll probably try to avoid the Christmas candies and buttery mashed potatoes this holiday season.
But now, dieticians have recommended dodging some other festive favorites you wouldn’t have considered unhealthy.
Nutrition experts have listed crackers, smoked fish and even the charcuterie board among foods they’d avoid.
With many of these items, the problem is sodium – which can lead to cardiovascular problems, including high blood pressure, which is a leading cause of heart attack.
Nutritionists across the US have given their verdict on the holiday foods to avoid – and some of them you wouldn’t have guessed were unhealthy
Smoked salmon or Lox, for instance, contains around 700 milligrams of sodium in just 100g; nearly half of what the American Heart Association suggests people should eat in a day.
Meanwhile, seven slices of salami will get you to the expert-recommended limit of 1500 milligrams per day.
Lauren Au, a professor of nutritional sciences at the University of California, Davis, told NBC she cooks at home and avoids going to restaurants where a hefty amount of sodium is added to food.
She adds: ‘I also have young kids. So when they’re first exposed to foods, you want to reduce the amount of sodium because they’re developing their taste preferences.
Cured and smoked fish like Lox can contain up to half of your daily intake of sodium – which is linked to heart problems
‘When I cook, I try to limit, if not have much sodium at all, and then just add it on to taste after it’s cooked.’
Instead of processed meats, Au recommends sticking to fresh seafood, chicken and tofu.
As for the crackers – it’s easy to eat a lot without thinking, boosting your calorie intake even more.
Some of the products the nutritionists avoid are a little more expected, such as fizzy, sugary drinks like Coke and alcoholic beverages like seltzers.
Jaimie Davis, a registered dietitian and professor of nutritional sciences at the University of Texas at Austin, says she avoids sodas and even sports drinks.
For ‘something special’, she recommends adding fruits and herbs like strawberries and basil to sparkling water.
And if you want something alcoholic, Davis recommends mixing sparkling water with a dash of hard liquor, and garnishing with fruit like raspberries or pomegranate seeds.
Studies involving adults in 185 countries have found that those who drink lots of fizzy, sugary drinks are more likely to develop type 2 diabetes, cancer and tooth decay.
However, other nutritionists told NBC that avoiding certain foods is not always the right approach.
Laura Bellows, an associate professor of nutritional sciences at Cornell University, said she takes a ‘moderation-is-key’ approach and follows the dietary guidelines outlined by the Department of Agriculture.
‘There are no bad foods, only bad quantities,’ she said.
Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.
