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typical American diet includes cheeseburger, pizza, soda, biscuit and cake. Based on current research, experts agree that we need to limit refined grains, saturated fats, added sugar and salt. Given that most adult Americans live in a preventable chronic disease in which diet plays an important role, it's time to kick junk food aside and start eating foods that support a vibrant, healthy lifestyle. Don't know where to start? We asked nutrition experts to share 10 ways to eliminate food waste. Junk food: salad dressing 
do you know that salad dressing is an important source of sodium? In the process of trying to eat more vegetables, people are actually accumulating salt, which seems unfair. Too much sodium can raise your blood pressure, overload your kidneys, and make you feel bloated and dehydrated. Salad is a simple meal, but if you like a special salad dressing, reducing sodium intake can be as simple as reducing the amount of water you pour on vegetables. The American Heart Association estimates that reducing sodium could save more than half a million lives over the next decade. Smart exchange: try to use something other than salad dressing to give the next salad dressing. Healthy fats in almond slices, avocados, salmon and hemp seeds help the body absorb beneficial fat soluble nutrients such as vitamins A, D, e and K. Or add a little red wine vinegar to help combine the ingredients in the salad. Rene ficek, chief nutritionist at Sutton healthy eating center in Seattle, recommends that you put salads in salads because they have antioxidant capacity. Anthocyanin is an effective antioxidant responsible for red pigments in foods such as strawberries, cherries, blackberries and raspberries. These antioxidants scavenge harmful free radicals, damage cells, cause inflammation and chronic diseases. "
: span westerd61 / Western 61 / gettiigion / tastes delicious and provides nutrition such as protein and potassium. However, regular cheese is also a major source of saturated fat and sodium - two nutrients that Americans have over consumed and have a negative impact on their health. Although cheese has its place, it's a little too common. For example, it's almost impossible to find a deli sandwich without cheese as the standard ingredient (go ahead and try this next time you're in a sandwich shop). Reduce your cheese intake, and your heart will thank you for being free from the concentrated brew of saturated fat and sodium. The credit of you can also consider adding a small amount of fermented food, such as pickles, miso, Douchi and pickles, to increase the flavor impact (a little will help a lot)." "When food is fermented, they produce benefits such as lactobacilli, which promote the growth of beneficial gut bacteria," said Rene ficek, a registered dietitian. Junk food: biscuits and cakes dessert food such as biscuits, cupcakes, brownies, doughnuts, pie shells and pastries are triple threats - calories, added sugar and sodium. If you like these foods, a small amount of empty calories is OK, but most people eat far more than healthy foods. if you look at your diet and sweets appear more than once or twice a week, it's time to cut back. Effective ways include eating less or less of these foods, preferably both. Be frugal. Your heart and waistline will thank you. Credit: mmeemil / iStock / gettyimages Credit: westend61 / westend61 / gettyimages points: Alberto BOGO / culture / gettyimages Advertisements " if all people add five or more vegetables to their diet every day, they will get so many health benefits, "she said. These benefits include anti-inflammatory, blood sugar control, cholesterol reduction, cancer prevention and weight loss. Garbage removal: soda water and fruit drinks sugared soda water and fruit drinks account for almost half - 46% of the total sugar intake. Compared with the natural sugar in healthy foods such as fruit or low-fat yoghurt, the added sugar is only empty calories. The good news is that reducing soda from your diet is the easiestOne of the ways to lose weight. On the contrary, fruit drinks may mislead consumers into thinking they are healthy. After all, fruit is healthy. However, fruit drinks are mostly sugar and water, and do not have the same benefits as 100% juice or whole fruit. Pay attention to drinks that look like juice, but there are terms on the label: drink, drink, punch, - ADE, cocktail or joy. Water is always a solid choice for good hydration, adding lemon, cucumber or melon to a glass of water adds an aromatic flavor without empty calories. integral: siraphol siriharattakul / eyeem / eyeem / gettyimages Washington, D.C., provides an unconventional alternative to sugar sweet fruit drinks: natural sweet vegetables and fruit smoothies. She suggests slicing beet stems and adding them to Smoothie to increase the sweetness of sugar, not sugar. "Beets are rich in antioxidants, which can boost metabolism by improving blood flow and helping to lower blood pressure." She said. Jones explained that beets are rich in nitrates, which eventually turn into nitric oxide, which relaxes and dilates blood vessels, makes blood flow easier and reduces blood pressure. Other smart alternatives to sugar drinks include water, tea, whole fruit or 100% juice. formula and nutrition information: charmain Jones's beet smoothie formula Advertisements
4. Smart exchange: when you eat cheese, savor it or exchange it. Occasionally, for example, you can eat a cheese board with all kinds of rotten cheese, cut into small pieces, and fresh fruit and unsalted nuts next to it. For the daily diet, there is enough room to exchange the added cheese (almost automatically added). In sandwiches, spices and salads such as mustard can be used instead of cheese. "
6. Intelligent adjustment: foods rich in antioxidants
P> replace fasting calories, and contact natural sweet foods rich in antioxidant nutrition. "They help protect your cells from day and night wear (i.e., sunlight, stress, toxins) and improve your heart health and brain power," said RDN Bauer, founder of nutritious snacks. I use them to make smoothies, microwave them, mix them with healthy muffin batters, top them with skimmed Greek yogurt, and then use them to make pancakes, "she said. Choose dark chocolate instead of milk or white chocolate. Bauer suggested enjoying a small square after dinner, sipping a cup of hot cocoa, adding cocoa powder to yogurt, or homemade mixed snacks of cocoa bean tip, whole wheat cereal, nuts and dried berries such as blueberries and cranberries. 7. Junk food: pizza, bread, and pasta are the second highest sources of saturated fat in the American diet (regular cheese is the first). Pizza usually includes cheese and meat. Pizza dough is usually made of refined white flour, and health experts advise Americans to reduce the use of other food ingredients. To get a better pizza, make a whole wheat dough at home, put a lot of vegetables on it, and then simply eat cheese. Many breads and pastries also contain a lot of refined grains, which are the main source of sodium hidden in the diet. For better nutrition, choose whole grains and consider reducing the amount of bread and pasta on your plate. Take a large number of vegetables as the main food.
8. Smart switch: when asked what the U.S. diet can do more, Kimberly gomer, director of nutrition at Pritikin Longevity Center and spa, said, "vegetables - you're welcome." Vegetable as the star of the plant diet for our diet to provide vitamins, minerals and plant nutrition. "
10. Intelligent exchange: Charmaine Jones, RDN, nutritionist of beet
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