CREDIT: CANDIS BROSS
It's important to avoid certain foods, when you're trying to maintain a healthy lifestyle.

There are so many rules to healthy eating that it's easy to get overwhelmed. There's the 80:20 rule where you eat healthy 80 per cent of the time and don't the other 20 per cent. It's not a great idea because you can do a lot of damage by eating poorly in that 20 per cent. How well can you really keep track of this diet anyway?

What about the infamous cheat day where you eat healthy all week and allow yourself a whole day to eat your guilty pleasures? Again, most people have a hard time sticking to this as they often end up cheating for more than one day or they do some serious damage on this day.

Then we are all guilty of saying, “Everything in moderation.” But is this the case for all foods? Are there some foods that you should avoid the best you can?

White flour

This includes white bread, pastas, crackers and more. There is little to no nutritional value, just lots of empty calories. Instead, go for milled whole grain flours or flours made from beans and vegetables, such as oats, brown rice, quinoa, sweet potato, garbanzo bean, almond and hemp. Not all of these can be baked the same as all-purpose, so make sure to do your research first.

Candy and marshmallows

These sugary products contain empty calories and sugar that can result in acute and chronic health conditions. Instead, try nature's candy such as dried fruit or dry-roasted and unsalted nuts and seeds. Add in a little touch of pure dark chocolate for some extra yum.

Artificial sweeteners

They have the same effect on your body as white sugar. Try using a small amount of natural sweetener, like raw honey or agave. These alternatives are typically sweeter than sugar so you only need a small amount.

Microwave popcorn

There are chemicals in this that just should not be into our diets. Purchase an air popper and add your own natural flavourings.

Margarine

Even the so-called healthy varieties aren't always good. Instead, opt for healthy oils such as olive or coconut oil, or sparing amounts of unsalted butter. Even better, try to enjoy some foods without the added fat, or use foods like avocado, homemade low-salt hummus or a mashed hard-boiled egg.

Are there any foods out there that top your list?

Karen Nixon-Carroll is the Program Manager at Fitness 101, Fanshawe College professor, YMCA fitness course trainer and examiner, Fanshawe FHP grad and holds many fitness certifications for personal training, group fitness and wellness. Email her at karen.carroll@fanshawec.ca. She is currently on maternity leave.