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Joined: 31 Mar 2009
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The following article was written by Amanda Carlson, a registered dietician and Director of Performance Nutrition at Athletes performance. Enjoy the info.
-Jeremy Peterson
Silverstone IAC
Fad diets often knock foods for being too fatty, too sugary or having too many carbs. But the claim that ditching a single food will make your nutrition plan more effective is usually overblown. Case in point: The seven foods here. Each one has been the victim of bad press, but consumed in small portions, these foods can actually improve your health. So go ahead, reintroduce these foods into your diet with the tips that follow.
1. Red Meat
The Rep: High levels of red meat consumption have been linked to heart disease, atherosclerosis and colon cancer.
The Reality: Lean red meat is high in vitamin B, creatine and iron, and grass-fed beef has high levels of beta carotene, vitamin E and Omega-3 fatty acids. So eating a bit of red meat here or there can have benefits, just don’t overdo it.
Tip: Select lean cuts of meat, and choose grass-fed beef products.
2. Potatoes
The Rep: Potatoes are often shunned because of their carb content and their form (mashed or French fried).
The Reality: If you ditch the fatty toppings and eat a traditional baked potato, it isn’t too bad. A medium baked potato only contains 161 calories, 37 grams of carbs and 5 grams of fiber. Add them to your meal once a week. Need a topping? Try salsa or cottage cheese.
Tip: Eat the skin—it’s full of fiber.
3. Coffee
The Rep: Drinking too much coffee can cause abnormal heart rhythms, gastrointestinal problems, anxiety, restlessness and, in some drinkers, can increase blood pressure.
The Reality: Coffee beans are full of antioxidants and have been linked to the prevention of Parkinson’s, Type 2 diabetes, headaches and cardiovascular disease.
Tip: Drink no more than two cups a day.
4. Eggs
The Rep: Due to their high cholesterol content, eggs have been pulled from diets to avoid heart disease and high cholesterol levels.
The Reality: Eggs are a great source of choline which is needed for brain health and normal cell function, and they’re also a low-calorie source of protein.
Tip: Eat the yolk—you’ll feel fuller longer.
5. Bananas
The Rep: Carbs, carbs, carbs. That’s the first thing that comes to mind for many people when they think of bananas.
The Reality: Most people need more fruits and veggies in their diets, not less. Not only are bananas a good source of fiber, but they’re also high in potassium, vitamin B-6 and Vitamin C.
Tip: Add one to a post-workout shake or pair it with peanut butter for a mid-day snack.
6. Chocolate
The Rep: This decadent treat is synonymous with candy heavy holidays, and it falls in the candy category which means it can’t be good—right?
The Reality: Dark chocolate is filled with antioxidants and nutrients that can improve blood pressure. Plus, it’s great for satisfying your sweet tooth.
Tip: Buy high-quality dark chocolate.
7. Juice
The Rep: Fruit juices are knocked for being high in calories and filled with sugar.
The Reality: While it’s true that fruit juices, even those that are 100 percent real fruit juice, can be high in calories and do contain sugar, they can be a good source of nutrients and antioxidants. The real problem arises with how much you drink—a 20 ounce glass is overkill, but a smaller glass is fine.
Tip: Limit yourself to 6 ounces of 100 percent fruit juice a day. |
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