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Instead of munching on candy and marshmallows, try eating nature's candy like raisins, dried apricots and lightly-salted nuts.

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 worry 20 per cent. It’s not great as you can do a lot of damage in that 20 per cent. And are you really keeping track?

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

Then, we are all guilty of saying everything in moderation – but what if this is not the case for some foods? Are there some foods that you should just never eat?

White flour (including white bread, pastas and crackers)

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 oat, spelt, brown rice, quinoa, sweet potato, garbanzo bean, almond and hemp. Not all of these perform the same way in baking as all-purpose.

Candy and marshmallows

Empty calories and sugar spikes both have acute and chronic effects, which are not good to your health. Instead, try nature’s candy like dried fruit and dry-roasted, unsalted nuts and seeds. Add in a little touch of pure dark chocolate – yum.

Artificial sweeteners

They have the same effect on your body as white sugar. Try using a small amount of natural sweeteners like raw honey or agave. These are typically sweeter than sugar so you only need a small amount. Or you may be able to add fruit, vegetables or dried fruit to boost the sweetness and the nutrients.

Microwave popcorn

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

Margarine

Even so-called healthy varieties are no good. Instead, opt for healthy oils such as olive or coconut, 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, mashed hard-boiled egg and more.

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.