All Things In Moderation
Certain foods have a bad reputation as being unhealthy and undesirable. However, a lot of our concerns with these foods don’t capture their reality. In moderation, plenty of these foods are linked with health benefits and immunity. Which of these foods do you eat in your diet?
1. Potatoes
The potato has had an unfortunate reputation as an empty carb, but they're actually loaded with important nutrients such as potassium, vitamin C, and fiber, especially when the skin is eaten. They are also naturally sodium-free and can be heart-healthy if baked or roasted, rather than fried. The potato itself isn't the issue; it's all about how it is prepared.
2. Eggs
Despite being wrongly vilified in the past for their cholesterol content, studies have found that dietary cholesterol only has a small effect on blood cholesterol in most individuals. Eggs are a nutrient-dense whole food that is high in high-quality protein, healthy fats, and many important vitamins and minerals. Eggs are also a source of choline, a nutrient that's important for brain health and function.
3. Dairy Milk
There’s a new trendy milk-like drink on the market every other day. It seems the new norm is to reach for a plant milk, while dairy milk is shunned. Unless you’re lactose intolerant, it’s time to put dairy back in your fridge because dairy milk is loaded with protein and calcium. It contains more protein than almond and oat milk and helps with inflammation according to studies.
4. Red Wine
Too much alcohol is obviously bad, but some evidence shows that red wine and other antioxidants in alcohol can have anti-inflammatory and heart health benefits. Consuming alcohol has been associated with a lower risk of early mortality, although this is from light to moderate consumption. Again, it's all about balance and enjoying things like red or white wine in moderation.
5. Bananas
Bananas are sometimes criticized for being high in sugar, but that's not the whole story. They are a nutrient-dense fruit that is essential to a healthy diet. Bananas provide energy and aid in digestion, giving you the potassium, vitamin B6, and fiber you need for a healthy heart and metabolism.
6. Coffee
Coffee was blamed for all kinds of health problems for years, but recent studies show the opposite is true. Up to 5 cups of black coffee per day can lead to a longer and healthier life. There's also some evidence that caffeine may stave off memory loss associated with age.
7. Pasta
Pasta gets a bad rep, because it's a carb. But it's not the enemy, especially when you stick to appropriate portion sizes. It can be part of a perfectly balanced, healthful meal that keeps you full and satisfied. A veggie and protein-packed pasta with tomato sauce or olive oil won't leave you with a ton of empty calories, and when you prepare it at home, you control what goes in it.
8. Avocadoes
Avocados have gained a negative reputation for being high in fat, yet the fats they contain are mostly healthy monounsaturated fats that can help lower LDL or bad cholesterol. They also contain high amounts of potassium. Overall, avocados also provide a large dose of fiber to help you feel fuller longer and avoid overeating.
9. Chocolate
Dark chocolate is often categorized with sweet desserts but can be healthy when eaten in moderation due to its antioxidants. The higher the percentage of cocoa, the more flavonoids and polyphenols it has, which is associated with a healthier heart and lower inflammation. Make sure it is low in added sugar to take advantage of these benefits.
10. Salsa
Salsa seems like a guilty pleasure but it's actually good for you. The fresh tomatoes, onions, and peppers in salsa have vitamins, antioxidants, and fiber, and it's low in calories because it doesn't have added sugar or unhealthy fats. It also pumps up the flavor of foods, making it easier to eat healthy dishes.
11. Bread
Low-carb nutritionists love to bash bread, but whole-grain loaves can be a great source of fiber, B vitamins, and complex carbohydrates that give you long-lasting energy. As long as you buy loaves with whole grains as the first ingredient and very few added sugars, bread can be part of a healthy diet.
12. Red Meat
Lean red meat isn't bad for you, so long as the visible fat has been trimmed away. A good source of high-quality protein, omega-3 fatty acids, and vitamins and minerals such as B12, niacin, zinc, and iron. Depending on the type, in moderation, lean red meat may actually help reduce LDL, or "bad" cholesterol.
13. French Brie
French Brie, as well as other high-fat dairy foods such as yogurt and whole milk, does not seem to raise the risk of obesity, heart disease, stroke, or diabetes when consumed as part of a healthy diet. They are nutrient-dense foods that offer protein and calcium. However, since they are also high in calories, they should be eaten in moderation.
14. Peanut Butter
Peanut butter's reputation for being bad for you stems from its high fat content, but most of this is the heart-healthy unsaturated type. Eating nuts and peanut butter regularly has been associated with reduced risk of heart disease and type 2 diabetes. Peanut butter is also a good source of potassium, an under-consumed nutrient.
15. Canned Foods
Canned foods have a negative reputation, but many are just as nutritious as fresh versions. Canned fruits and vegetables are often harvested and preserved at peak ripeness to maximize nutrients. They are also cheap, shelf-stable, and a delicious way to eat more produce all year long.
16. Edamame
Edamame is one of those veggies that you might be inadvertently avoiding due to a soy myth. Soybeans in general and edamame in particular are one of the most nutritionally complete plant-based foods. They're high in protein, fiber, and other important nutrients such as folate and iron.
17. Cheese
Cheese is often considered unhealthy due to its high fat and sodium content, but it also offers protein, calcium, and flavor. Moderation is key, as cheese can curb cravings and help you feel fuller longer. Choose convenient snacks like string cheese to get a nutritious pick-me-up that supports bones.
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18. Frozen Vegetables
Frozen vegetables are often underrated. Frozen vegetables have the same if not more nutrients than fresh because they are frozen at their peak ripeness. So they are a healthy, convenient meal that's ready any time you need it.
19. Boxed Cereals
Breakfast cereals are often demonized as being too processed and sugary, but not all of them should be skipped. Many cereals are fortified with vitamins and minerals and can help fill in the nutritional holes in the diet, especially for vitamin D. If you select a whole-grain, low-sugar cereal, it can be a good source of fiber and protein for a convenient breakfast.
20. Potato Salad
Potato salad is often considered decadent, but when cooled, potatoes have resistant starch, which is a fiber that is good for your gut and digestion. Potatoes are also high in key nutrients including potassium and magnesium. All in all, these nutrients help heart and muscles function.
