Modern day diets are woefully short on healthy ingredients like fresh fruits, vegetables, and whole grains. We live in a fast paced society that values instant gratification, so it comes as no surprise that we favor fast food and our bodies pay the price. It is very important to create a diet that is both balanced and varied. Indulging in the occasional sinful treat is not going to ruin your health, but making wise food choices can substantially improve your nutrition. If you need to evaluate your daily nutrition, try cutting these 12 foods out of your diet altogether. To lose fat and build muscle you must avoid these 12 foods and remove them from your diet completely.

Deep fried fats and oils: Fats and oils heated to a high temperature raise bad cholesterol levels and are linked to cancer.

White flour: When wheat is stripped of its bran and germ, nearly all the nutrients are lost. The end result is a product that needs enrichment in order to market. Refined white flour products are also associated with an increased risk of heart disease.

Sugar: Calories aside, most people do not know that the fructose in refined sugar also raises your cholesterol levels.

Canned soups: It is so easy to open a can of soup for a quick, satisfying meal, but beware: many canned soups contain high levels of sodium, fat and calories.

Donuts: The pink-frosted orb of delectable goodness offers nothing in the way of nutrition.

Energy drinks: If you need a quick pick-up from one of the many popular energy drinks, be aware that you are also getting high amounts of sugar, caffeine and carbohydrates.

French fries: The simple sugars in potatoes quickly convert to glucose and raise your insulin levels significantly. French fries are extremely high in trans fat, calories, sodium and the carcinogen acrylamide.

Granola Bars: While there may be some nutritious components to granola, most commercially available granola bars typically have about as much fat, sugar and calories as candy bars.

Dried Fruit: You may have munched on it during a hike, or packed it in your lunch, but you might want to forget it altogether. Dried fruit is often coated with sugar and is loaded with additives and preservatives.

Margarine: Once though of as a healthy alternative to butter, the trans fat in margarine is linked to a higher risk of heart disease.

Sodas: Sodas and colas are packed with tons of sugar and caffeine. Even diet sodas contain artificial sweeteners that may lead to long-term, unpleasant side effects.

Hot Dogs: Skip the mystery meat. Hot dogs are loaded with salt, fat and preservatives and fare no better when wrapped in a refined white flour bun.

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