by Heather Russell

Created on: February 03, 2008

While the key to any healthy and sensible diet is moderation, with no one food or food group being labeled "forbidden," there are some foods that should show up in your diet no more than once in a blue moon. Luckily, all of these foods have sensible and tasty alternatives that will keep you and your "skinny jeans" satisfied!

1. Soda
These empty calories add up, and manage to sneak under the radar since we often guzzle without thinking. If you MUST have soda, opt for a diet version, but know that water is always best.

2. Processed snacks
Often it seems so easy to grab an individually wrapped snack cake, breakfast pastry (it's got fruit, right?), or even low-fat cookie. It doesn't take much to convince ourselves that eating just one or two isn't hurting. However, these snacks are full of empty calories, chemical colors and preservatives, and have almost NO redeeming qualities like protein, fiber, or nutrients.
3. Full-fat dairy
While including dairy in your diet is always important, as it provides protein and calcium, full-fat cheeses, ice creams, and lattes simply pack too much of a fat and cholesterol punch. Opt for fat-free versions for the healthy benefits without weighing yourself down.
4. Refined flour
This category includes white breads and pastas, along with baked goods like bagels, pizza, and pretty much anything that shows up on the snack table at an office party. These refined products lack the protein and fiber of their whole-grain counterparts, while also causing your blood sugar to spike and then crash, which may result in an unhealthy snacking spiral.
5. Fast food
This one goes without saying. Fast food, especially burgers, fried chicken sandwiches, processed chicken nuggets, and sides like French fries and hash browns are calorically dense and nutrient deficient. One meal will provide you with more sodium than your body can handle, resulting in a thirst you'll likely quench with a supersized soda, enough grease and oil to keep your car running smoothly for a year, and enough chemical preservatives and mystery meat products to scare even the most dedicated carnivore. In other words, STAY AWAY!
6. Sugar
While it may be tempting too reach for a sugary snack for a quick burst of energy, these snacks, like those containing too much refined flour, will just give you a temporary "sugar high," followed by a crash that will leave you with a headache and cranky mood. These empty calories usually come hand-in-hand with grease, as in donuts or other fried pastries,

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