Lent is that time of year before Easter when some Christians commit to giving up something for 40 days. The tradition is rooted in the idea that making a sacrifice may allow observers to self-reflect and become closer to God.
Today, people interpret “giving up something for Lent” in all kinds of ways. I’m no religion expert, so I can’t tell you what’s appropriate to give up from that perspective. But, as a nutrition expert, I can endorse a few sacrifices that will benefit your health. Consider eliminating one — but definitely not all — of these foods or drinks this Lent:
1. Caffeine
Coffee is a stimulant that, when consumed in excess, can disrupt sleep, increase nervousness and temporarily elevate blood pressure. Plus, it can be a calorie bomb if you load up your favorite cup with sweeteners and creams. If a hot beverage is a necessity for you to start the day, try herbal tea instead of coffee. If you buy a flavored variety, you probably won’t even need to add any sweeteners or other embellishments. Keep in mind, however, that caffeine is a drug, so if you were drinking enough of it regularly, you’ll probably experience withdrawal symptoms like headaches when you first give it up. On the plus side, you may also sleep better and feel calmer and less jittery.
2. Alcohol
Whether you prefer beer, wine or liquor, alcohol can be harmful in excess, and is also a source of calories. Using mixers can boost your calorie intake further, as can alcohol’s appetite-stimulating effects. To make the sacrifice easier, try ordering the mixer without the booze. Tomato juice and sparkling water with lime are great substitutes for mixed drinks. You’ll take in fewer calories; support the health of your liver, heart, skin and other organs; and you may sleep more restfully and think more clearly.
[See: 7 Health Risks of Binge Drinking You Can’t Ignore.]
3. Desserts
If dessert is something you indulge in daily, consider dropping foods like cake, cookies, ice cream, pies and pudding from your diet. (Low-fat ice cream and gluten-free cookies get the boot too.) Instead, finish your meal as they do in other countries: with a piece of sliced fruit paired with a little bit of cheese. Or, bake an apple or pear and sprinkle it with cinnamon and ginger.
4. Candy
For those of you whose day is not complete without a chewy, sweet, chocolate or gummy piece of candy like licorice, perhaps that’s the food you decide to exclude over Lent. Again, sugar-free chocolates and organic jelly beans are still candy. Satisfy your cravings for chewiness with fruit leather, for freshness with a mint leaf or for chocolate with cocoa-dusted almonds.
[See: These Healthy Seasonings are Tasty Substitutes for Sugar and Salt.]
5. Soda
Sugar-sweetened carbonated beverages provide a lot of calories and don’t necessarily fill you up. They are also not sources of protein, fat, vitamins or minerals. In other words, they do nothing to nourish you. If you crave carbonation, consider switching to sparkling water — plain or with natural flavoring. If sweet is the taste you like, try water with lime and ginger, or a flavored chilled herbal tea without added sugar.
6. Unhealthy Snacks
If you find you cannot go more than two hours without something being in your mouth, perhaps you sacrifice some of your daily eating occasions this season. I’m not suggesting you go all day without eating, but if your between-meal snacks consist of copious quantities of chips, crackers and cookies, your body will thank you for giving them up. To eliminate snacks smartly, consider shortening the time between your real meals or substituting unhealthy snacks with healthy options like Greek yogurt dip and vegetables, roasted chickpeas or roasted soy nuts.
[See: 10 Healthy Habits of the ‘Naturally’ Thin.]
The next 40 days are about discipline, not denial. And remember, come Easter, you don’t have to eat the entire life-sized chocolate bunny or box of cookies. Ease back into moderation gradually, or continue your commitment longer. You may find that absence didn’t make the stomach grow fonder.
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6 Nutritionist-Approved Habits to Give Up for Lent originally appeared on usnews.com
