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There are plenty of doctors, scientists, and dietitians that want to tell you what you should and should not eat (although the phrase "moderation is key" remains a constant truth!), there are a few foods that just have a bad rep--and Samantha Heller, registered dietitian at NYU Langone Medical Center in New York City, has a few things to say about that.
According to Heller, here are some foods that really aren't that bad for you--just keep in mind, moderation is key, and some of these foods have a bad rep because of the added ingredients that many lather them in.
1. Potatoes. Baked potatoes loaded with sour cream, cheese, bacon bits, and even more cheese is bad, but by themselves, potatoes are quite healthy. "Fries and loaded baked potatoes full of bacon, cheese, and sour cream give potatoes a bad rep, but they might as well be the new kale," Heller says. "Potatoes are a good source of vitamins C and B6, and fiber (if you don't peel them). Put salsa, olive oil, or roasted garlic on your baked potato to keep it in the healthy zone, and roast potato wedges to get your French fry fix."
2. Sugar. Sugar is really not that bad for you--it's simply a matter of over-consumption for many Americans. "Whole foods like fruit contain natural sugars, but if your diet is pretty healthy overall, it's fine to add some honey to your tea or sugar to your coffee," Heller says. "Just watch your portions and save desserts made with tons of sugar for special occasions if you want to avoid weight gain."
3. Pizza. That's right: it's not that bad for you! You can make a fairly healthy pizza from scratch with whole wheat crust, organic cheese, homemade tomato sauce, herbs, and tasty veggies. To really keep the calories in a reasonable range, opt for thin crust, load on the veggies, and go easy on the cheese, and you've got a perfectly balanced meal. Just try not to eat the entire pie!
4. Popcorn. Now, this is tricky. Those processed, overly salted, microwave popcorn bags really aren't that good for you. However, if you air-pop your own popcorn, you have a filling yet low-calorie, high-fiber snack (only about 31 calories per cup!) that you can sprinkle with some stevia and cinnamon for an amazing treat!
5. Hot Chocolate. 'Tis the season to sip on hot cocoa while watching a movie under the covers without worrying you're ruining your diet! "Cocoa is packed with healthy compounds called polyphenols that fend off disease," Heller explains. "You can't say the same for processed milk chocolates and syrups though, which lose lots of the good stuff by the time they make it to your mouth." To indulge in this seasonal treat, heat a cup of unsweetened soy or regular low-fat milk, and stir in about two tablespoons of unsweetened cocoa powder plus a teeny drop of vanilla extract and sugar or honey to taste.
6. Butter. Don't lather your dinner rolls in butter just yet: butter is not that bad in small amounts, meaning adding a little butter to a recipe shouldn't cause you to freak. "In small amounts, butter isn't that bad for you — at least compared to margarine, which contains about the same number of calories plus five times as much trans fat, which raises bad cholesterol levels and lowers good cholesterol," Heller explains. "Butter has more saturated fat than margarine, but recent research casts doubt on the whole saturated-fat-causes-heart-disease thing." If you do have an urge to dip your break in something tasty, your best bet is always olive oil with some Italian herbs--it's much healthier and has an amazing taste.
7. Cheese. "A host of new studies suggest that a mix of regular and low-fat dairy products including cheese could lower your blood pressure, steady your blood sugar, help you keep your weight in check, and even extend your life," Heller explains. Try to aim for 2.5 servings a day to get the full benefits!
What do you think of this list? Are you surprised? Let us know in the comments!
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