How To Cut The C.R.A.P. (Out Of Your Diet)

At The Habyt, we don’t believe in labeling food as good or bad. Recently on the blog, we chatted about how cheating is okay...when it comes to diets (significant others, don’t get any ideas). We stick by our belief that there’s no list of “bad” foods, but chances are, there’s probably some crap in your diet. And by crap, we specifically mean the acronym CRAP. (Chemicals, Refined sugar & flour, Artificial stuff, Preservatives). 

We were first introduced to the term by registered dietitian nutritionist DJ Blatner on her Wow Blog. The CRAP guideline is an easy way to to size up a food before you start calculating any macros. Here’s a quick breakdown: 

C - Chemicals. If the ingredients contain a list of words that look straight out of your old AP Chem textbook, it is probably not a good sign. Examples include: azodicarbonamide, carrageenan, potassium bromate, soy isolate and brominated vegetable oil. Add carbonated beverages (specifically soda) to the list, too. 

R - Refined sugar and flour. This is your white bread and high-fructose corn syrup. Learn more about the difference between natural and refined sugars here. 

A - Artificial sweeteners, flavors, and coloring. Nobody wants to be called artificial, food included. Swipe left on chemical sweeteners like Equal and Splenda.  

P - Preservatives. Look out for sodium nitrate/nitrite or acronyms that sound like fraternities you should avoid (BHA, TBHQ, BHT). Processed foods have additives to increase shelf life and make food more convenient, but this comes with potentially harmful side effects. 

Any food that is full of CRAP is likely to throw off your daily macros due to certain side effects that can occur. Foods within these categories can potentially cause bloating, increased cravings, and more water retention. We want to reiterate that The Habyt’s philosophy is not to create a list of foods that are “off limits”, but rather create awareness behind foods that might have better alternatives. We know that cutting out all CRAP is nearly impossible. It’s important to honor your cravings because no diet will be successful if you are depriving yourself. Moderation is key and this guideline will hopefully help you identify and shift away from overly-processed foods.

When in doubt, another good acronym for finding things you should eat is FOOD. (Fruits & veggies, Organic lean meat, Omega-3 fatty acids, and Drink more water). Focusing on these foods will help you hit those macros, achieve your goals, and move toward intuitive eating. 

Need more suggestions? Here’s a cheat sheet for easy swaps that you can make to ensure your eating FOOD and not CRAP.

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