I was sent these great tips and thought I'd share..
'Bad' Foods That Are Really Good 5 much maligned foods are making a nutritional comeback
When a good food goes bad, can it ever make good again? The answer seems to be yes.
Now we know nuts are good for you so...go nuts! Trans fats -- just how bad are they? Get into the heart-healthy swim with fish! Many of our favorite foods that nutrition experts once warned us against eating for the sake of our health are now making a comeback and may deserve a spot at your next meal.
These nutritional underdogs may have gotten a bad rap in the past, but new research shows that they may not be bad for you as once thought. In fact, they may even be better for you than what you're eating now.
Dark Meat: It's the New White
White meat chicken breasts have been the mantra for health-conscious carnivores for years, but now experts say you shouldn't feel guilty about wanting to go over to the dark side.
Boneless, skinless chicken thighs are often a cheaper and tastier alternative to chicken breasts and only contain marginally more fat and calories than white meat.
"You're getting some nutritional pluses with dark meat too," says registered dietitian Joan Carter, an instructor at the Children's Nutrition Research Center at Baylor University. "It's moister, because it is a little higher in fat. But it also has more flavor and iron because that's what makes that meat dark."
The important thing is to take the skin off, where most of the fat in poultry lies.
Carter also says that today's pork really is the other white meat and has much less fat than in years past.
"Pork tenderloin is now a low-fat meat and should not be vilified as it was at one time," says Carter.
Lean cuts of beef, such as flank steak, have also become even leaner in recent years, but fatty cuts like rib eye steaks with visible marbling (i.e. fat) should still be reserved for only special occasions.
Margarine vs. Butter: Which is Better?
First came butter, and it was good, very good. When more economical margarine came along, butter became bad. But butter lovers were redeemed when the news came that margarines were high in a new type of artery-clogging fat called trans fat. Yet butter appears to be falling from nutritional favor again.
"The healthier choice is one of the soft margarines, without a doubt," says Alice H. Lichtenstein, DSc, professor of nutrition at Tufts University.
"Butter is extremely high in saturated fatty acids, and saturated fatty acids are the most potent in terms of increasing ["bad"] LDL cholesterol levels," Lichtenstein tells WebMD. "A lot of margarines are now trans fat free, and you can tell by the consistency, the softer the better."
Trans fats are created when manufacturers turn liquid fats such as oils into solid ones, like traditional margarine. Research has shown that trans fats raise LDL "bad" cholesterol levels, and this can contribute to the buildup of fatty plaque in arteries.
Lichtenstein says it's important to look at the sum total of both saturated and trans fats when selecting a spread for your toast, rather than focusing on one or the other.
But if you're a butter lover, Carter says you don't have to completely forsake butter due to nutritional concerns.
"I trained as a chef in France many years ago and believe that a little cooking oil and butter is one of the best flavors, so I can get by with a tablespoon of butter when I'm cooking to get the flavor," says Carter. "But you are not going to find sticks of butter on my table."
Salad Dressing: Pass the Oil, Please
Rather then wincing at the thought of putting a nonfat mystery dressing on your salad, experts say it may be better to go back to the basics with good old vinegar-and-oil-based dressings.
Most "light" commercial salad dressings contain a lot of extra ingredients such as sugar and salt. A healthier choice is to make your own vinaigrette with olive oil (a good source of heart-healthy monounsaturated fats).
Carter says by splurging on flavorful, mild vinegars such as balsamic or sherry vinegar, or adding fresh herbs, you can cut down drastically on the amount of oil needed to make a tasty salad dressing.
Going Nuts Over Peanut Butter
Regardless of how you like it, chunky or smooth, all natural or straight from the plastic jar, researchers say peanut butter is a cheap and healthy source of protein.
"I don't want anyone to suck joy out of life for nutrition's sake; it's got to be a balance."
Some concerns have been raised in the past that oils added to commercial peanut butters during production process may create unhealthy levels of trans fats. But recent studies have shown that most commercial peanut butters contain negligible levels of these potentially dangerous fats, and commercial and all-natural brands are pretty much equal when it comes to nutrition.
"My feeling as a nutritionist is that the major sources of damaging trans fats in your diet are going to be commercial cakes, cookies, doughnuts, and deep-fried foods, not peanut butter," says Carter.
Peanut butter is also a high-calorie food, so eating spoon after spoon of it isn't recommended -- two tablespoons is plenty. But nuts and nut butters such as peanut butter are rich sources of protein and heart-healthy omega-3 fatty acids like those found in fish and vegetable oils.
They're also a good source of a variety of nutrients such as magnesium, potassium, and vitamin E, which have the ability to protect the heart.
Eggs: Edible and Economical
Eggs have suffered from a serious image problem that began in the 1970s when they were vilified for their high cholesterol content. But now that researchers' understanding of heart disease and cholesterol's role in it has changed, so has their opinion of the egg.
"At that time, we thought cholesterol was the only issue, but we now know that there is good cholesterol, bad cholesterol, good fats, and bad fats," says Carter. "Eggs aren't as damaging to the cardiovascular system as once thought."
"What eggs have going for them is they are an inexpensive, high-quality source of protein," says Carter.
However, eggs, more specifically egg yolks, do still contain a significant amount of cholesterol.
Lichtenstein says that whether or not someone can fit eggs into their diet really depends on what else they're eating.
"If they are not consuming a lot of animal fat either from dairy or meat sources, then they can certainly include an egg a day in their diet," Lichtenstein tells WebMD.
If you are eating a considerable amount of cholesterol-laden animal fat, then it's good idea to limit eggs, take the yolk out and use the whites only, or use an egg substitute.
Don't Sweat the Small Stuff, Sweat the Big Stuff
Experts say the big issue in incorporating healthier foods into the diet is a matter of substituting items of equal or lesser caloric content, not just adding more foods to your daily diet.
"As a population we still need to be concerned about calories," Lichtenstein tells WebMD. "We can talk about good fats and bad fats, good proteins and bad proteins, and all that, but unless we get our caloric intake under control a lot of those efforts are going to be for naught."
That means if you have an egg for breakfast for a protein boost, you should cut back on other sources of animal fat, like meat and dairy, later in the day. Or if you have a handful of nuts as a snack to work in a healthy dose of omega-3 fatty acids, you should go easy on the olive oil at dinner.
As Carter says, there are many ways to make healthy food choices and cut unnecessary fat and calories, but it's not about labeling foods "good" or "bad." So don't sweat the small stuff if you want to stick by your butter habit.
"I don't want anyone to suck joy out of life for nutrition's sake; it's got to be a balance," says Carter.
Myth: Carbohydrates make you fat. Fact: Carbs have gotten a bad reputation ever since Dr. Atkins told his followers to avoid them. Back in the '80s, everyone was fueling up on pasta and potatoes, but today there is an unrealistic fear of anything white and starchy. The fact is that carbohydrates don't cause weight gain any more than proteins or fats do. If you eat too many calories -- which can only come from carbs, protein, fat, or alcohol -- you gain weight. What is true is that refined carbs (like sugar and white flour) tend to be easily digested, leaving you hungry again soon after you eat them. Our advice at the WLC is to choose smart carbs such as whole grains, fruits, and vegetables.
Myth: Dairy foods contain too many calories and once you have stopped growing, who needs dairy products anyway? Fact: You do need more bone building minerals during active growth; however, adults continue to need these nutrients throughout the life cycle. Dairy products are the best source of calcium in the diet. Fat-free and low-fat selections are recommended because they are the lowest in calories, cholesterol, and saturated fat. Recent research has shown that consuming three servings per day of fat-free or low-fat dairy products along with a low-calorie diet leads to enhanced weight loss. The calcium and protein in the dairy products help burn fat while building and maintaining muscle. Eat three servings per day, keep your bones and teeth strong while losing weight -- it's a no-brainer and one of our strategies at the weight loss clinic.
Myth: Eating eggs regularly leads to high cholesterol levels. Fact: The egg has been redeemed. The American Heart Association's dietary guidelines no longer make any recommendation about how many egg yolks you should eat in a week. Eggs are an excellent source of protein, B vitamins, iron, and other minerals --- all essential to health. And an egg's fat content, only 5 grams, makes it a perfect breakfast food; it will keep you full and satisfied until lunch. Eggs are versatile, inexpensive, and can be eaten for any meal of the day. If you are a healthy adult, enjoy an egg a day without concern.
Myth: Artificial sweeteners curb your sweet tooth. Fact: Members of the WLC enjoy a wide variety of foods, including a moderate amount of those containing artificial sweeteners, classified as 'free foods.' The real benefit of using artificial sweeteners is that you get the sweet taste without any extra calories. Unfortunately, eating and drinking sweets only perpetuates the innate desire for sweetness. To curb your sweet tooth, try to satisfy your urge with the natural sweetness of fruit; freezing fruit like grapes is especially satisfying, or try sprinkling flavorful spices such as cinnamon on yogurt for a twist on sweetness. The goal is to slowly reduce your desire for sugary sweets instead of simply substituting with artificial sweeteners.
Myth: If you eat most of your calories late at night, you'll gain weight. Fact: The old saying, 'Eat breakfast like a king, lunch like a prince, and dinner like a pauper" was based on the idea that since you're more active throughout the day, you should eat more when you're most likely to burn it off. But the bottom line for managing weight is the total number of calories you consume during the day. Regardless of when you eat them, if you take in more than you burn, you will gain weight, and if you take in less, you'll lose. Our program creates a personalized eating plan based on what you like to eat, and you can eat your prescribed foods anytime of the day.
That said, keep in mind that nighttime eating does tend to be centered on sedentary activities, often taking the form of mindless munching in front of the television. And calories consumed during the evening tend to be extra calories.
Myth: You can eat all the fat-free foods you like without gaining weight. Fact: Fat-free foods are not calorie-free foods, so they do count as part of your day's calorie allotment. When fat-free foods were first introduced, many people forgot about controlling portion size and ate as much of these foods as they wanted -- then wondered why they weren't losing weight! Read the labels and check the listed portion size to determine how fat-free foods can fit into your eating plan. We recommend a variety of fat-free and low-fat foods on the WLC individualized eating plans to help members enjoy a greater quantity of foods. Ideal Fat Thresholds and Substitution Table
Based on two decades of experimentation with the best ways to lighten recipes, I've discovered there are ideal fat thresholds that you must keep for flavor. So, if you cut back the fat in a particular recipe, you'll need a "fat replacement" -- an extra ingredient you can add to help replace the fat you have taken out.
Example #1 If you are making a brownie recipe and you cut the butter back from 8 tablespoons to 3, you can add 5 tablespoons fat free sour cream to the batter to make up the difference.
Example #2 If you are making a spice cake using a cake mix, don't add the 1/2 cup of oil the recipe requires; instead add 1/2 cup of unsweetened applesauce (or some other fat replacement) instead.
Smart Substitutions
RECIPE FAT THRESHOLD FAT REPLACEMENTS Biscuits/scones 4 tablespoons shortening for every 2 cups flour Fat-free cream cheese, nonfat or light sour cream, flavored yogurt Cake mixes No additional fat is needed since most mixes already contain fat in the mix. Instead of adding the oil called for on the box, add applesauce, liqueur, fruit juice, flavored yogurt, or nonfat sour cream, depending on the cake. Brownies 2 tablespoons canola oil or butter per 4 oz. unsweetened chocolate and about 14 tablespoons flour. Fat free sour cream works well along with espresso or strong coffee. Homemade cakes and coffee cakes 1/4 to 1/3 cup fat ingredient per cake Liqueur for some cakes, light sour cream for chocolate ones; Fruit purees and juices work well with carrot, apple, and spice cakes. Cheese sauce No butter is needed, so omit the butter if it is called for -- the cheese is the vital fatty ingredient; use a reduced fat cheddar. Make your thickening paste by mixing the flour with a little bit of milk, then whisk in the remaining milk called for in the recipe. Cookies Generally you can only cut the fat by half. If the original recipe calls for 1 cup of butter, for example, try cutting it to 2/3 to 1/2 cup. Fat-free cream cheese for rich cookies; some fruit purees may work in fruit/drop cookies. Marinades 1 tablespoon oil per cup of marinade (or none at all) I like to use fruit juices or beer to help balance the sharpness of the more acid ingredients in a marinade such as vinegar or tomato juice. Muffins and nut breads 2 tablespoons oil for a 12-muffin recipe Fat-free sour cream, low-fat flavored yogurts, fruit juice, and fruit purees. Vinaigrette dressings 1 to 2 tablespoons olive oil per 1/2 cup dressing Wine or champagne, fruit juice, fruit purees (raspberry or pear work well) White sauces and gravies 1 teaspoon butter per serving of sauce I just add a little more milk; I like to use whole milk or fat free half and half for a rich white sauce.
Bonus Tips:
Here are four more substitution or fat-reduction tips to use when cooking various dishes:
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