The term “fake foods” means processed, refined food products that have been so greatly changed from their original whole food source that they are not only unhealthy, but can cause you to pack on the pounds.

I have developed a “Foods to Avoid List” with common items found in a variety of categories. So if your goal for 2009 is to eat healthier and lose weight, then as you read my list, think of any of the listed foods you might have in your kitchen. Then use the suggestions I’ve mentioned to replace them with healthier alternatives.

• White bread and white flour products—This includes most all store-bought crackers, cookies, pretzels, pastries, bagels, muffins, cakes, doughnuts and white rolls. Look for whole-grain, low-sugar breads and eat them in very limited proportions.
• White rice—Replace with brown or whole-grain rice.
• White sugar products—Avoid foods that have refined sugar in the top three or four ingredients. Use more natural sugars in your food preparation including agave nectar, unrefined Grade B maple syrup, unsulphured molasses and Sucanat™ (Sugar Cane Natural). In time, you’ll want whole fruits to be your main sugar source.
• Processed and highly preserved meats—This includes meats with chemical preservatives such as canned ham, pork, chicken, Vienna sausage and corned beef; prepackaged luncheon meats, hot dogs, bacon and sausage; meat pies, deli sticks, flavor-enhanced already fried chicken breasts, wings and strips. Limit your meat intake all together, but try to get local organic cuts of meat when possible.
• Processed cheeses—This includes cheeses that come in prepackaged slices and squirt cans. Try to find fresh cheeses from local sources.
• Dairy milk—Try fresh dairy from a reputable farm, with goat milk being the better choice to improve allergies and avoid milk intolerance symptoms. But the best milks are non-dairy milks from almonds, rice or coconuts.
• Juices that are not freshly juiced—There’s very little fruit in many so-called fruit juices, but lots of refined sugar. Instead juice your own fruits and vegetables for a healthy drink.
• Greasy fast foods—Avoid French fries, pizza, tacos, fried chicken, nachos and most fast food desserts. Instead, dine out where there are healthier choices on the menu like grilled items, salads and fruit.
• Trans-fatty foods—Most chips, puddings, cookies and most packaged snack foods are trans-fatty foods. Instead, put whole food snacks all over your countertops, in your pantry and in your refrigerator—even stash some in your car or desk. Also, be sure to drink plenty of bottled water with your snacks.
• Processed, preserved or other food products that come in a box, can, bottle or other packaging. Sodas, fruit snacks, miracle whip, sugary cold cereals and almost all TV dinners fall into this category. Use these food products for days when your plan to prepare whole foods or dine at a nice restaurant fails. They also make good emergency storage food items.

For most folks, the foods to avoid list makes up much of what you eat every day. However, the goal is to replace these “fake foods” with tasty whole foods, and then it’s out with the old and in with the new—a healthier and slimmer you.

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