To Eat or Not to Eat??

Eggs, cheese, fats, wine, nuts - are they good foods or bad foods? Should I include them in my diet or not? The truth is that the key to good nutrition is eating a balanced diet and to eat certain foods in moderation. However, with all the media hype, it's no wonder people are confused and afraid of particular foods or food groups. Let's take a closer look at some of the most misunderstood foods and see if we can make some common sense out of it.

Fats - are one of the most misunderstood food group. A healthy diet needs good healthy fats but the key is moderation, especially if you are trying to cut calories. Fats, ounce for ounce, have more than twice the calories of either carbohydrates or proteins. Be aware, too, that the low-fat or fat-free products now available in the supermarket can be as high as or even higher in calories than the regular products - and usually more expensive. Just stick with the healthy fats, like olive oil, canola oil, sesame oil, and include them in moderation.

Cheese - is an excellent food to incorporate into your diet. It is a high-quality protein and is an excellent source of calcium, vitamin A, riboflavin and vitamin B12 and other minerals. At the risk of sounding repetitive, include cheese in your diet in moderation. And, in this case, choosing a low-fat cheese is not a bad idea. Just as drinking low-fat or non-fat milk is a good alternative to higher fat whole milk. The biggest thing to keep in mind about cheese is to watch the portion size and not incorporate it into everything you eat.

Eggs - have long been vilified for their high cholesterol content, a known factor that contributes to heart disease. However, even as eggs gained this reputation, dietitians still included eggs in a heart healthy diet, but limited them to three eggs a week. The great thing about eggs is that they are an inexpensive source of high quality protein. Just be aware of how many other food items you eat that may contain eggs, such as custard, cookies, cakes, etc. The limitation of three eggs per week includes any egg used in these other food items.

Wine - especially red wine, has become the new "health" food with all those hard-to-pronounce chemicals that are believed to have cardiovascular benefits. But the American Heart Association (AHA) still advocates drinking alcohol, you guessed it, in moderation, which is 1-2 drinks per day for men and 1 drink per day for women. And if you don't already drink, it is not recommended to start drinking just to get these heart benefits. In fact, the American Institute for Cancer Research states that drinking alcohol has a strong probable link with many cancers. Not only that, alcohol is not calorie free so including a bottle of wine with meals on a regular basis can result in unwanted weight gain. Bottom line - if you enjoy red wine, continue to do so within the guidelines offered by the AHA.

Nuts - are one of the most common of the food allergens. If you are allergic to nuts, obviously you need to avoid them. For the rest of us, nuts are an excellent source of plant protein, fiber and healthy oils which help lower cholesterol levels. However, once again, the key to the inclusion of nuts into a healthy diet is to do so - yep, in moderation. Read the label on the container and note the recommended portion size and the number of calories per serving. Be aware that even a small bag of peanuts may be more than a single serving. As with everything, it is possible to get too much of a good thing, especially if you looking to avoid weight gain.

So... did you pick up on a continuing theme through all of the discussed foods? To reiterate, you can include any and all foods into a healthy diet. Some self-control needs to be practiced with regard to portion size and, for some foods, how frequently foods are eaten in a day or a week. Creme brulee, cheesecake, chocolate and all those yummy foods we occasionally have a "hankerin' for" are okay - in moderation. Practice moderation, stop sacrificing your favorite foods and enjoy!

Until we meet again,

Eat to Live, Live to Enjoy Life - Just Do It!