“20 Stress Relieving Foods to Try if You’re Feeling Anxious”

 

Skip the chips and fill up on these anxiety-reducing foods.

STRESS-BUSTING FOODS: When work deadlines begin piling up and your social calendar is overbooked, who has time for healthy eating? But when it comes to combating stress levels, what you eat may actually help relieve your tension. Some foods may help stabilize blood sugar or, better yet, your emotional response. Here are 20 foods that may reduce stress and why they can help.

GREEN LEAFY VEGETABLES: It's tempting to reach for a cheeseburger when stressed, but go green at lunch instead. "Green leafy vegetables like spinach contain folate, which produces dopamine, a pleasure-inducing brain chemical, helping you keep calm," Heather Mangieri, RDN, a spokesperson for the Academy of Nutrition and Dietetics, tells Health. A study in the Journal of Affective Disorders of 2,800 middle-age and elderly people found that those who consumed the most folate had a lower risk of depression symptoms than those who took in the least. Another study from the University of Otago in New Zealand discovered that college students tended to feel calmer, happier, and more energetic on days they ate more fruits and veggies. It can be hard to tell which came first—upbeat thoughts or healthy eating—but the researchers found that healthy eating seemed to predict a positive mood the next day.

TURKEY BREAST: You've probably heard that the tryptophan in turkey is to blame for that food coma on Thanksgiving. This amino acid helps produce serotonin, "the chemical that regulates hunger and feelings of happiness and well-being," Mangieri says. On its own, tryptophan may have a calming effect. In a 2006 study published in the Journal of Psychiatry Neuroscience, men and women who were argumentative (based on personality tests) took either tryptophan supplements or a placebo for 15 days. Those who took tryptophan were perceived as more agreeable by their study partners at the end of the two weeks compared with when they didn't take it. Other foods high in tryptophan include nuts, seeds, tofu, fish, lentils, oats, beans, and eggs.

OATMEAL: If you're already a carb lover, it's likely that nothing can come between you and a doughnut when stress hits. First rule of thumb: Don't completely deny the craving. According to research from the Massachusetts Institute of Technology, carbohydrates can help the brain make serotonin, the same brain chemical that is regulated by certain antidepressants. But instead of reaching for that sugary bear claw, go for complex carbs. "Stress can cause your blood sugar to rise, Mangieri says, "so a complex carb like oatmeal won't contribute to your already potential spike in blood glucose."

YOGURT: As bizarre as it may sound, the bacteria in your gut might be contributing to stress. Research has shown that the brain and gut communicate via body chemicals, which is why stress can inflame gastrointestinal symptoms. And a UCLA study among 36 healthy women revealed that consuming probiotics in yogurt reduced brain activity in areas that handle emotion, including stress. This study was small, so more research is needed to confirm the results—but considering that yogurt is full of calcium and protein in addition to probiotics, you really can't go wrong by adding more of it to your diet.

SALMON: Stress can ratchet up levels of anxiety hormones, such as adrenaline and cortisol. "The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones," says Lisa Cimperman, RD, of the University Hospitals Case Medical Center and a spokesperson for the Academy of Nutrition and Dietetics. In a study funded by the National Institutes of Health, Oregon State University medical students who took omega-3 supplements had a 20% reduction in anxiety compared to the group given placebo pills.

BLUEBERRIES: "When you're stressed, there's a battle being fought inside you," Mangieri says. "The antioxidants and phytonutrients found in berries fight in your defense, helping improve your body's response to stress." Research has also shown that blueberry eaters experience a boost in natural killer cells, "a type of white blood cell that plays a vital role in immunity, critical for countering stress," Cynthia Sass, MPH, RD, Health's contributing nutrition editor, tells Health.

PISTACHIOS: When you have an ongoing loop of negative thoughts playing in your mind, doing something repetitive with your hands may help silence your inner monologue. Think knitting or kneading bread—or even shelling nuts like pistachios or peanuts. The rhythmic moves will help you relax. Plus, the added step of cracking open a shell slows down your eating, making pistachios a diet-friendly snack. What's more, pistachios have heart-health benefits. "Eating pistachios may reduce acute stress by lowering blood pressure and heart rate," Mangieri says. "The nuts contain key phytonutrients that may provide antioxidant support for cardiovascular health."

DARK CHOCOLATE: A regular healthy indulgence (just a bite, not a whole bar!) of dark chocolate might have the power to regulate your stress levels. "Research has shown that it can reduce your stress hormones, including cortisol," Sass says. "Also, the antioxidants in cocoa trigger the walls of your blood vessels to relax, lowering blood pressure and improving circulation. Finally, dark chocolate contains unique natural substances that create a sense of euphoria similar to the feeling of being in love." Go for varieties that contain at least 70% cocoa.

MILK: Fortified milk is an excellent source of vitamin D, which is thought to boost happiness. A 50-year study by London's UCL Institute of Child Health found an association between reduced levels of vitamin D and an increased risk of panic and depression among 5,966 men and women. People who had sufficient vitamin D levels had a reduced risk of panic disorders compared to subjects with the lowest levels of vitamin D. Other foods high in vitamin D include salmon, egg yolks, and fortified cereal.

SEEDS: Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions. "Magnesium has been shown to help alleviate depression, fatigue, and irritability," Sass says. "Bonus: When you're feeling especially irritable during that time of the month, the mineral also helps to fight PMS symptoms, including cramps and water retention."

AVOCADO: Slice after slice of avocado toast might not be so healthy, but consuming regular portions of this superfruit might help shut down stress eating by filling your belly and making you feel more satisfied. In a 2014 study by Loma Linda University (which, full disclosure, was sponsored by the Hass Avocado Board), researchers had participants add half an avocado to their lunches, reducing their desire to eat more by 40% for the three hours following the midday meal. That full feeling will make you less inclined to reach for unhealthy snacks when stress kicks in, increasing your stress levels as a result.

CASHEWS: One ounce of the buttery nut packs 11% of the daily recommended value of zinc, an essential mineral that may help reduce anxiety. When researchers gave zinc supplements to people who were diagnosed with both anxiety symptoms (irritability, lack of ability to concentrate) and deficient zinc levels over a course of eight weeks, the patients saw a 31% decrease in anxiety, according to Nutrition and Metabolic Insights. This is likely because zinc affects the levels of a nerve chemical that influences mood. If you're already getting enough zinc, it may not help your mood to chow down on cashews (or other zinc-rich foods like oysters, beef, chicken, and yogurt). But cashews are also rich in omega-3s and protein, so they're a smart snack no matter what.

ORANGES: As one of the top sources of vitamin C, oranges are thought to be a great way to relax and lower stress levels. "In addition to supporting immune function, which can be weakened by stress, this key nutrient helps reduce levels of the stress hormone cortisol, which can wreak havoc on the body," explains Sass. "The effects of a prolonged high cortisol level can include fatigue, brain fog, increased appetite, and weight gain, particularly belly fat."

 

EGGS: Eggs aren't just a great brunch staple. "Whole eggs are one of the few natural sources of vitamin D," says Sass. "This nutrient is linked to several important health benefits, including better immune function, anti-inflammation, and mood regulation, including reducing symptoms of depression." Nutritionist Keri Gans, RD, explains to Health that eggs also contain acetylcholine, a chemical that functions as a neurotransmitter in the brain and can impact your ability to regulate your mood, which could make it easier to manage stress levels.

 

SEAWEED: Sushi lovers, you're in luck. That seaweed wrapped around your spicy tuna roll has added benefits for relieving stress. "Seaweed is rich in iodine and one of the few sources of this important mineral," explains Sass. "Too little iodine can trigger fatigue and depression, but just a quarter cup of seaweed salad can pack over 275% of the daily value."

 

GREEN TEA: Green tea is a great alternative to coffee and won't give you those caffeine-induced jitters like your cup of joe. A Japanese study published in the American Journal of Clinical Nutrition, conducted with over 40,000 people, found that levels of psychological stress were 20% lower in those who drank at least five cups of green tea per day compared to those who drank less than one cup per day, says Sass. The results held true even after accounting for factors such as age, sex, medical history, body mass index, alcohol consumption, cigarette smoking, and diet.

 

BEETS: Dwight Schrute would be thrilled to know that an added health benefit of beets is their folate content, a vitamin that can play a role in relieving stress. According to Sass, one cup of beets supplies over 30% of the folate needed daily. "Because of its link with the nervous system, too little folate has been known to trigger mental fatigue, forgetfulness, confusion, and insomnia," Sass explains. "In addition, several common medications can deplete the body's supply of folate, including cholesterol-lowering drugs, anti-inflammatory drugs, diabetes medications and birth control pills."

 

TURMERIC: Add turmeric to your dishes for an extra boost of feel-good nutrients. Gans explains that the spice is known for its anti-inflammatory properties, specifically curcumin. "Curcumin is known to possibly stimulate the 'feel-good' hormones in our body, like serotonin and dopamine," Gans says. "So by default, it's probably going to put you in a better mood."

 

OYSTERS: Oysters are known aphrodisiacs, but their high zinc content is another reason to love those slimy little delicacies. Oysters contain 32 mg of zinc per serving (6 raw oysters), which is 400% of your recommended dietary allowance. "Zinc may lower the body's response to stress," says Gans. "It's an antioxidant, which has the ability to possibly strengthen the immune system, have anti-inflammatory properties, and in zinc specifically, it may lower the body's response to stress and anxiety."

 

CHAMOMILE: Swap that glass of wine out for a cup of chamomile tea before bed if you're really looking to relax. This tea favorite is the healthy way to unwind and get a great night's sleep while you're at it. "Chamomile has been shown to enhance sleep, including promoting relaxation and sleepiness, and improving sleep quality," says Sass. "Adequate sleep is an important stress reliever and helps to optimize immune function, which can be weakened by stress."

BY: Lindsay Funston and Christina Oehler, Health Magazine, Updated May 21, 2020

 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

 

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.

“Best and Worst Salads for Your Health”

 

IS SALAD REALLY A HEALTHY CHOICE? That depends on what you add to those greens. The right toppings can create a filling meal that’s loaded with vitamins, minerals, protein, healthy fats, and smart carbs. But other ingredients can pack in extra calories, fat, sodium, and sugar. By making good choices, you can toss together a salad that’s delicious and nutritious.

WORST: SALAD WITH CREAMY DRESSING - Dressings like ranch, blue cheese, and Thousand Island are often high in calories, unhealthy saturated fat, and sodium. A 2-tablespoon serving of a typical blue cheese dressing tacks on nearly 150 calories and more than 15 grams of fat. And many people drench theirs in a half-cup or more. The result is a salad that can serve up more fat than a cheeseburger with fries.

WORST: SALAD WITH FAT-FREE DRESSING - So, go with a low-calorie, fat-free dressing, right? Think again. To make up for flavor, they’re often loaded with extra sugar and sodium. Fat makes salads tastier and healthier. Your body needs it to take in and use certain vitamins, like A, D, E, and K. One study found that people got fewer antioxidants called carotenoids when they ate salads with fat-free dressing, compared with reduced- or full-fat dressing.

BEST: USE OLIVE OIL AND VINEGAR - Make your own dressing, and you’ll cut back on the unhealthy stuff. Start with olive oil, which has heart-healthy unsaturated fat. Whisk with balsamic or red wine vinegar, or lemon or lime juice. You can also add a little Dijon mustard or honey for flavor, and season with salt and black pepper.

WORST: CRISPY CHICKEN SALAD - A green salad with chicken may sound like a healthy meal, but descriptions like “crispy” and “crunchy” are red flags. These words are code for breaded and deep-fried, which can turn that healthy-sounding salad into a calorie bomb. What’s worse, research shows that eating a lot of fried foods can raise your chances of heart disease and type 2 diabetes.

BEST: ADD GRILLED CHICKEN OR FISH - A salad of veggies alone won’t fill you up for long -- you need protein to fend off hunger. Protein takes longer to digest, so you stay satisfied longer. Good sources include chicken breast (26.7 grams in 3 ounces), salmon (21.6 grams in 3 ounces), and shrimp (20.38 grams in 3 ounces). And make sure to grill, poach, or bake it. Some cooking methods -- like blackened or fried -- add extra butter, oil, or breading.

WORST: ICEBERG WEDGE SALAD - This is a classic. But don’t order one if you’re trying to eat light. Thanks to the blue cheese or ranch dressing and bacon crumbles, it can pack in four times the fat of a T-bone steak. It also falls short in the nutrition department. That’s because iceberg lettuce contains fewer vitamins and minerals than most dark leafy greens.

BEST: SPINACH OR KALE SALAD - When it comes to leafy greens, darker is better. They have the most nutrients. Case in point: Kale and spinach have over 10 times more immune-boosting vitamins A and C than iceberg lettuce. Not a fan of those? Turn over a new leaf: Boston, bibb, and romaine lettuces have a mild flavor, while arugula and watercress have a peppery bite.

BEST: SALAD LOADED WITH VEGGIES - Add a mix of veggies to your salad to get more nutrition and flavor. Top those leafy greens with crunchy produce like carrots, cucumbers, or broccoli. Then add a punch of color from tomatoes, bell peppers, beets, or red onion. While you’re at it, toss in last night’s leftovers, such as roasted Brussels sprouts, sweet potatoes, or asparagus.

WORST: SALAD WITH CROUTONS AND CHEESE - Store-bought croutons and bacon bits are high in salt, and they don’t offer much nutrition. Like the crunch? Try adding nuts, seeds, or crisp veggies -- such as jicama and carrots -- instead. Cheese has calcium, but it also packs roughly 100 calories per ounce. If you really want some, opt for a low-fat one, like feta or Parmesan, and add just a sprinkle.

WORST: DRIED FRUIT, CANDIED NUTS - These sweet toppings are often made with added sugar and oil. For example, an ounce of candied pecans can pack in 4 grams (1 teaspoon) of sugar. And dried fruit has less water and volume than the fresh kind. That means you get less: One serving is half a cup, or half that of fresh fruit. 

BEST: USE FRESH FRUIT AND NUTS - The fruit adds sweetness and antioxidants. The nuts give you protein, fiber, and healthy fat. This mix of nutrients makes your salad more satisfying and healthy. In fact, research shows that eating nuts regularly can help fend off heart disease and cancer. Try pairing berries with almonds, apples with walnuts, and peaches with pecans.

WORST: TACO SALAD - Some of these pack in more calories than a burrito. That’s because they start with a deep-fried tortilla shell. That “bowl” alone can have nearly 400 calories and 22 grams of fat. Then it’s filled with oversized portions of ground beef, cheese, sour cream, and guacamole. This salad can weigh in at 800 calories or more!

BEST: BLACK BEAN-AND-AVOCADO SALAD - Get all the flavor of a taco salad without the extra calories by topping it with black beans and avocado. The beans are a good source of disease-fighting antioxidants, and they have protein and fiber, as well as energy-boosting iron. Avocado adds creaminess and fiber. Plus, its fats help your body take in nutrients, including heart-healthy lycopene.

WORST: ‘SALADS’ WITH MAYONNAISE - The word "salad" in the name doesn't make it a healthy choice. Tuna, lean chicken, and boiled eggs can be good sources of protein, but that benefit is canceled out if you drown them in mayo, which is loaded with fat, salt, and calories. For a healthier version, use a small amount of light mayonnaise and some fat-free sour cream or plain yogurt. And a bit of mustard -- which has no fat or sugar -- can kick it up a notch.

TIPS FOR RESTAURANT SALADS: Many restaurants load their salads with cheese, fried onions, bacon, or croutons. Then they douse them in dressing. Even a simple Cobb salad can clock in at nearly 1,000 calories and 85 grams of fat. Check out the restaurant’s nutritional info to make a smart pick. And ask for those toppings on the side.

HOMEMADE SALADS: When you make your own, you control what goes into it. You can pile on the veggies and use healthier ingredients. Swap in low-fat turkey bacon for the regular kind, and crunchy seeds for croutons. And keep tabs of your portions of higher-calorie toppings -- a serving of cheese is 1 1/2 ounces, about the size of four dice.

REVIEWED BY: Christine Mikstas, RD, LD on August 08, 2019

SOURCES:

Lisa Cimperman, clinical dietitian, University Hospitals Cleveland Medical Center.

USDA Food Composition Database.

Cleveland Clinic: “8 Ways to Make a Super Healthy Salad.”

American Journal of Clinical Nutrition: “Carotenoid Bioavailability is Higher From Salads Ingested With Full-fat Than With Fat-Reduced Salad Dressings as Measured With Electrochemical Detection,” “Sodium Content in Major Brands of US Packaged Foods, 2009,” “Fried-Food Consumption and Risk of Type 2 Diabetes and Coronary Artery Disease: A Prospective Study in 2 Cohorts of US Women and Men.”

Journal of the Academy of Nutrition and Dietetics: “The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations.

Academy of Nutrition and Dietetics: “Different Kinds of Lettuces and Greens,” “Serving Size vs. Portion Size: Is There a Difference?”

New England Journal of Medicine: “Association of Nut Consumption with Total and Cause-Specific Mortality.”

Mayo Clinic: “Make Healthy Choices at Any Restaurant.”

Journal of Nutrition: “Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil.”

Food Chemistry: “Determination of Fourteen Polyphenols in Pulses by High Performance Liquid Chromatography-Diode Array Detection (HPLC-DAD) and Correlation Study with Antioxidant Activity and Colour.”

Palo Alto Medical Foundation: “Fast Food.”

American Heart Association: “Easy Chicken Salad.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“12 Foods to Stop Eating, and 17 to Start!”

 

The best and worst choices in every food group, according to registered dietitians. 

ARE YOU EATING AS HEALTHY AS YOU THINK YOU ARE? If you're eating a mix of fruits, vegetables, whole grains, and lean proteins, then you're probably pretty far ahead of the nutrition curve. But even if you're hitting your five-a-day, steering clear of the junk food aisle, and are at a healthy weight, there's still a chance you're making mistakes with your food choices without even realizing it. Not all foods are created equal—even the healthy ones—and you might not be getting as many vitamins and nutrients as you believe. In fact, you may inadvertently be loading your body with excess sugar and sodium. We asked top nutrition experts to identify the best and worst foods in every category—veggies, fruits, legumes, grains, proteins, dairy, and fats—so you can close the gaps on your nutritional needs. 

BEST VEGGIE: DARK, LEAFY GREENS: The best greens are the darkest and richest in color, including spinach, kale, romaine, collards, turnip and mustard greens, and broccolini. "They’re some of the most nutrient-dense foods on the planet—packed with vitamins, minerals, and phytochemicals that help protect the cells and build the immune system, all for a skinny little calorie level,” says Sharon Palmer, RD, a southern California-based registered dietitian. Aim to get between 1½ to 2 cups of these leafy veggies each week. Eat them in salads, wraps, or sandwiches, or serve them as a side dish with some lemon and garlic. If you’re not a fan of the bitter taste that comes along with many greens, try infusing them into your smoothies. This masks the flavor while still offering up their nutritional benefits. Or, turn them into chips by mixing in some olive oil and sea salt and heating them in the oven until they’re nice and crispy. 

WORST VEGGIE: ANYTHING IN A CAN: Canned veggies are often stripped of fiber and other nutrients, and are often loaded with sodium. If canned veggies are your go-to, you’ll experience decreased nutritional quality or, worse, unknowingly consume them with sugar, additives, sodium, or flavorings that detract from good nutrition and make it harmful. If you need the convenience of canned vegetables, opt for frozen instead. They're just as healthy as fresh because they’re flash-frozen at the site of harvest. “They have no added sodium and are less wasteful, since you can cook only what you need and keep the rest in the freezer,” explains Rachel Brandeis, RDN. Plus, now frozen vegetables come in microwavable bags, which makes them very convenient for busy families trying to get veggies on the dinner table. (Just be sure you're buying plain vegetables, and not ones coated in any type of sauce.) 

BEST VEGGIE: KALE, CAULIFLOWER, BRUSSELS SPROUTS, AND OTHER CRUCIFEROUS VEGETABLES: Kale isn't the only nutritional superstar in the cruciferous vegetable category. Don't forget to also include cabbage, broccoli, Brussels sprouts, cauliflower and other cruciferous vegetables in your diet, as well. “Besides adding flavor to your meal, these veggies are packed with antioxidants and have been shown in multiple studies to help reduce cancer risk thanks to the phytochemical sulforaphane,” says Erin Palinski-Wade, RD, author of Belly Fat for Dummies. A study published in Clinics in Dermatology found that the carotenoids zeaxanthin and lutein, both found in cruciferous vegetables, may help protect the eyes against harmful UV rays from the sun and free radicals in the environment. “Aim to consume a minimum of 1 cup per day,” suggests Palinski-Wade. “If you’re not a fan of their texture, try pureeing cauliflower into a rice, which you can also make into a pizza crust!”

WORST VEGGIE: STARCH VEGETABLES: Corn, peas, potatoes, pumpkin, squash, and yams tend to contain fewer vitamins and minerals and less fiber than other types of vegetables. Plus, they often contain two to three times as many calories per serving as their non-starchy vegetable counterparts. One recent study from Harvard University found that eating leafy greens and cruciferous veggies resulted in significantly more weight loss than potatoes, peas, and corn. “These types of vegetables are best eaten earlier in the day as they’re higher in carbohydrates,” says Roger Adams, PhD, a Houston-based nutritionist. 

BEST LEGUME: SIMPLY COOKED BEANS: Chickpeas, black beans, and pinto beans provide an excellent meatless backbone for a healthful meal when combined with whole grains and vegetables. “These are especially good because they are whole-plant foods and are very rich in fiber and plant protein,” says Palmer. “Plus, consuming cooked beans has been linked with reducing your risk of chronic diseases and obesity.” You can cook them yourself or drain and rinse them from a can and add them to salads, soups, casseroles, or curry dishes such as Indian dal. Unlike canned vegetables, canned beans can be a healthy addition to your pantry—they're nutritionally equal, and as long as you rinse them before eating, you won't take in any extra sodium. 

WORST LEGUME: CANNED BAKED BEANS: Unlike regular canned kidney or navy (white) beans, the leading brand of baked beans contains 3 teaspoons of sugar per serving, and 50% more sodium, says Nicole Rodriguez, RDN, registered dietitian nutritionist. Cut sugar and salt by making your own. Drain and rinse a can of navy beans and whip up a tomato-based sauce with a touch of barbecue sauce. You should also be wary of canned bean soups. “Any kind of bean soup is full of fiber and protein, but if you’re choosing a canned black bean soup or lentil soup, be sure you check to the label,” says Brandeis. “Many of these canned soups are loaded with sodium, well over 900 milligrams per serving.” Look for low-sodium versions with less than 500 mg per serving.

BEST FRUIT: AVOCADO: Avocados may be high in fat, but it’s the good, heart-healthy type, known as monounsaturated fatty acids (MUFA). Avocados are an excellent source of healthy fats and contain over a dozen essential nutrients. They’re high in fiber and vitamin E, B vitamins, and potassium. Slicing a quarter of an avocado and adding to a mid-day salad is an excellent energy booster for the day. When you buy, an avocado should be just soft enough to press a slight indent.

WORST FRUIT: PROCESSED FRUIT DRINKS: Often marketed as "real juice," the labels on these products prove otherwise. They’re loaded with sugar, empty calories, and artificial sweeteners. Some companies try to get around the sugar in fruit beverages by adding artificial sweeteners that reduce the amount of sugar on the label, but those can increase cravings for sugary, salty, and unhealthy fatty foods. And it's not just bottled juices you should avoid. Juicing a whole fruit concentrates its sugars and often eliminates the fiber.

BEST FRUIT: BERRIES: The dark pigments of blueberries, raspberries, blackberries, and strawberries offer antioxidant, polyphenolic, and anthocyanin benefits. Berries are also often high in vitamin C and low in calories. Blueberries, in particular, are rich in antioxidants and have even been linked to a reduced risk of heart disease and dementia. “At just 80 calories per cup, they're an excellent source of collagen-promoting vitamin C and manganese, a mineral that helps convert macronutrients into usable energy,” says Rodriguez. Aim to consume at least 3 cups of berries per week, adding them into salads, yogurts or smoothies.

WORST FRUIT: CANNED OR DRIED FRUIT: Fruit is naturally sweet, so it shouldn’t need any added sugar or "sugar-based flavor enhancers" often found in the canned kind. That can includes heavy syrups, nectar, or honey. The added sugar only adds excess calories that are totally unnecessary. Dried fruit can also contain added sugar. “While they can add fiber and texture to trail mix, yogurt, oats, and home-made energy bars, they pack a serious caloric punch,” says Rodriguez. Think about it: a raisin is just a shriveled-up grape, so a cup of raisins is going to contain a lot more calories than a cup of whole grapes. “Mind portion sizes by checking the nutrition facts for sugar content and consume in moderation,” Rodriguez says. 

BEST FRUIT: FROZEN FRUIT: “Just like frozen vegetables, frozen fruit is frozen at the source of harvest and is as nutritious as fresh,” says Brandeis. Just be sure there's only one ingredient on the label: the fruit. Use them for smoothies, or thaw them out when you're craving an out-of-season fruit.

BEST GRAIN: WHOLE GRAINS: People are still cutting out grains to lose weight and improve their health, but the truth is, unless you've been diagnosed with celiac disease or a gluten intolerance, you should be eating whole grains daily. They are full of fiber, plant-based protein, vitamins, minerals, and phytochemicals.

WORST GRAIN: WHITE BREAD AND PASTA: In refined grains—which include white bread, pasta, rice, crackers, and pretzels—the bran and germ are stripped away.  “This type of grain has a higher glycemic index, meaning the sugars can be absorbed into the bloodstream faster, often causing a spike in blood sugar levels,” explains Palmer. This may lead to rapid digestion over consuming calories. “A good way to check whether something is whole or refined grain would be to make sure the first word on the bread or cereal label says ‘whole,’ which means whole grain-based bread,” explains Brandeis. “If the first ingredient is ‘wheat,’ that's a refined grain and offers less nutrition.” Aim for 48 grams of whole grains per day, suggests Brandeis. 

BEST GRAIN: ANCIENT GRAINS: Ancient grains are called "ancient" because they haven't changed much in the last several hundred years, unlike modern types of wheat (which have been crossbred). Many ancient grains are nutritional powerhouses rich in protein (quinoa has the most), calcium (teff has more than any other grain), fiber, and an amino acid called lysine, which helps your body burn fat. Rodriguez loves farro:  “With a pleasing, chewy texture and slightly nutty flavor, it’s an excellent source of fiber and iron and contains 7 grams of protein per serving,” she says. “Mix feta, fresh parsley, and a bit of fresh lemon juice into hot farro for a tasty accompaniment to chicken or salmon.”

WORST GRAIN: SUGARY CEREALS: You can't eat just one—serving, that is. A serving of cereal is just half a cup, and a big bowl may rack up as much sugar as a candy bar. “A good way to judge whether a cereal is too high in sugar is to avoid brands with more than 12 grams per serving,” says Brandeis. Those are usually the ones that are at eye level in the cereal aisle and are strategically positioned so little ones can easily see them. “If you really enjoy the high sugar-based cereals, try filling your bowl with half high-sugar cereal and half low-sugar cereal to dilute the amount of added sugar,” she says. 

BEST GRAIN: OATMEAL: Oats are rich in omega-3 fatty acids, folate, fiber, and potassium, making them a heart-healthy food that lowers cholesterol and burns fat. Avoid packaged packets, which are swimming in added sugar. Instead, use plain old-fashioned oats, and sweeten them with fruit and honey.

 

BEST PROTEIN: FISH: Seafood might just be the healthiest type of protein you can eat. Chock-full of omega-3 fatty acids, it reduces inflammation in the body, regulates blood pressure, and lowers the risk of many health conditions like irritable bowel syndrome, asthma, and even some cancers. Plus, each type provides ample nutrients, and research shows people who eat a lot of it are less likely to suffer from depression and anxiety.

WORST PROTEIN: RED MEAT: The case against red meat (which includes beef, pork, and lamb) seems to grow stronger by the day. It can be high in cholesterol and saturated fat, and eating a lot of it has been linked to several chronic health conditions, including heart disease and type 2 diabetes. And in January, two new studies provided even more reasons to cut back on burgers. The first found that red meat may raise the risk for diverticulitis, a common inflammatory bowel condition, and the second found a link between consumption of grilled, smoked, and barbecued meat and higher rates of early death among breast cancer survivors. 

BEST PROTEIN: CHICKEN: Skinless chicken has less saturated fat than red meat. It's an excellent source of niacin, which helps the body turn food into fuel, as well as selenium, which is important for cognitive function and immune system health. Plus, it's packed with protein and low in calories. One 3.5-ounce breast packs 31 grams of protein for just 165 calories. 

WORST PROTEIN: PROCESSED MEATS: It’s always a good idea to limit processed foods of all types when making healthy food choices—and proteins are no exception. “Processed meats, like deli meats, hot dogs, sausages, and cured selections tend to be high in sodium, preservatives, and saturated fat,” says Adams. Although an occasional sausage or hot dog is fine, research suggests eating it regularly may increase the risk of heart disease and colorectal cancer. 

BEST PROTEIN: TOFU: Tofu contains 10 grams of protein per serving, making it a great plant-based protein for anyone, but especially vegetarians and vegans. “It’s basically the curd of soybeans pressed into a sliceable cake that can become firm and sub in quite nicely for meat,” explains Palmer. “Studies link consuming moderate amounts of tofu with lots of benefits, including heart health and even cancer protection.” Use it in stir-fries, curry dishes, lasagna, and vegetable scrambles.

BEST PROTEIN: NUTS: These bite-size nutrient bombs set you up with heart-healthy fats, protein, vitamins, and minerals. Avoid nuts packaged or roasted in oil, and instead eat them raw or dry-roasted, and with no salt added.  

BEST PROTEIN: EGGS: Yes, eggs are good for you—the whole thing, not just the whites. Though nutrition experts used to warn that the dietary cholesterol in eggs could spike blood cholesterol and hurt the heart, scientific research shows eating foods high in cholesterol doesn't mean most people will develop high cholesterol. Egg yolks are rich in vitamin E, a nutrient most Americans eat too little of, as well as choline, a nutrient that contributes to brain health and metabolism regulation. Enjoy eggs three times per week or more, suggests, Palinski-Wade, hard-boiling them for an easy, on-the-go snack or cook into an omelet with fresh veggies.

BEST DAIRY: GREEK YOGURT: With twice the protein of regular yogurt, Greek yogurt keeps you full longer while providing a good source of calcium. “The best type to get is low-fat Greek yogurt, since they provide higher amounts of protein, with less fat, per serving,” says Brandeis. Aside from being a delicious, on-the-go snack, especially when topped with nuts or blended into a smoothie, you can even use Greek yogurt as a substitute for mayonnaise or sour cream in sandwiches or recipes. 

WORST DAIRY: FLAVORED YOGURTS: Many flavored yogurts contain up to 30 grams of sugar (that's six and a half teaspoons!) per 6-ounce serving, says Rodriguez. Here's some perspective: a Snickers bar clocks in at 27 grams. While you’re at it, skip the drinkable, squeezable yogurts too, as many contribute more calories from sugar than they do protein, and sipping instead of chewing can compromise satiety. In other words, have a flavored yogurt drink for breakfast and you'll be hungry again well before lunchtime. “Look for yogurts that have less than 10 grams of added sugar and at least 6 grams of protein per serving,” suggests Brandeis. 

BEST CHEESE: COTTAGE CHEESE: Rich in protein and low in carbohydrates, cottage cheese makes a great choice for those who need to limit their overall carb intake. It’s also a very versatile food. Blend it into smoothies or use it to make protein pancakes for a breakfast option that actually fills you up without the added refined carbs. Palinski-Wade recommends keeping your cottage cheese intake to around a half cup per day, and choosing one low in sodium.

WORST CHEESE: PROCESSED SUBSTITUTE CHEESE: Processed cheeses (like the yellow squares of American you loved as a kid) are high in sodium. A grilled cheese sandwich with two slices of white bread and two squares of one popular processed sliced cheese racks up 700 milligrams of sodium, or nearly half of what the average person should consume in a full day.

WORST FAT: TRANS FAT: Trans fats are found in fried foods, baked goods, and processed snack foods in the form of partially hydrogenated oils. Food manufacturers love them because they are easy to use, inexpensive to produce, and last a really long time—but they're really bad for your health. Trans fats raise your LDL (bad) cholesterol levels while lowering your HDL (good) cholesterol, and eating lots of them increases your risk of heart disease and stroke. The good news? You won't find hydrogenated oils in foods for much longer. Manufacturers must remove trans fats from their foods by 2018, per a ban by the Food and Drug Administration.

BEST FAT: EXTRA VIRGIN OLIVE OIL: Extra virgin olive oil may help reduce the risk of heart disease, stroke, type 2 diabetes, and osteoporosis. On its own, olive oil contains antioxidants, and on top of that, cooking with this type of oil increases your body's ability to absorb antioxidants from veggies. Plus, research proves over and over again that following a Mediterranean diet—which is rich in olive oil—boost longevity and overall health.

Jenn Sinrich, Health, March 08, 2017

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