when it comes to healthy eating, nutritionistsknow what’s up. they’re professionally trained in how totake in the optimal balance of nutrients. "apples, berries, pears, watermelons..." "uhh… corn-dogs." so, when we picture a typical nutritionist,we often think of a glowing young woman who has a green smoothie for breakfast, packeda salad for lunch, and roasts some veggies for dinner. her cheat day? kale chips.
so, maybe she spends some days like this,but nutritionists also know a little secret: food isn’t good or bad. we’re not "good" for eating a salad or "bad"for eating a pizza. in fact, the academy of nutrition and dieteticssays that classifying certain foods like that only leads to confusion and unhealthy eating. they also skip fads, like: "the instagram diet. that’s where you order whatever you want,take a picture of it, post it, throw it in the garbage.
tweet it, don’t eat it." "i don’t wanna do that one." we could all learn a little something fromnutritionists when it comes to balance. here are some foods you thought were unhealthy,but are actually good for you! "so good, so good, so good, so good." eggs notice we're talking about eggs, not justegg whites. yes, girl, eat those yolks! a whole egg contains six grams of proteinand only seventy calories.
the egg yolk itself is a rich source of choline,which is an anti-inflammatory nutrient. it not only protects from neurological disease,but also helps produce those happy chemicals like serotonin and dopamine. if you've been sticking with a little granolaor fruit in the morning with the hopes of dropping a few pounds, don't be afraid toadd some eggs to your plate. a study in the international journal of obesityfound that dieters who ate eggs for breakfast lost a whopping 65 percent more weight thanthose who had a bagel with the equal amount of calories! eggs are healthy, but omelets loaded withcheese and cooked in butter?
not so much. spray a pan with a little evoo, and throwsome veggies in your scramble. "e-g-g-s, e-g-g-s, e-g-g-s, eggs! e-g-g-s, e-g-g-s, e-g-g-s... potatoes potatoes were friend-zoned during the low-carbcraze of the '90s. but now you can get your crush back on withspuds! potatoes are loaded with nutrients like vitaminc, vitamin b, iron, potassium, and fiber. they also contain the new nutrition buzzwords,"resistance starch."
it’s the type of starch that gives you thatfull feeling, but the body doesn’t absorb it. enjoying a baked potato or oven-baked frieswon’t derail your diet. the secret is to be choosy with toppings. nutritionists choose a small amount of oneor two of their favorites, then load up with veggies. pasta don't ditch your macaroni all together. whole grain pasta is a great source of energyand fiber.
just aim to match the same amounts of pastaand vegetables on your plate — like onions, peppers, zucchini, spinach, and broccoli. balance out the starch of the pasta with somehealthy fats like olive oil or nuts, and lean protein like chicken or fish. "if you do it the way your grandmother tellsyou to do, you never go wrong. let’s have a good time." beer you don't have to skip happy hour with yourco-workers to live a healthy lifestyle. your favorite nutritionist isn’t avoidingthe bar at all costs.
she's just being smart about portions. beer is a rich source of carbohydrates andantioxidants. for women, "moderate drinking" means no morethan one drink per day. having a beer might even lower your risk forheart disease and stroke. "you, me, beer, baseball — what more coulda guy want?" "ughhhh" coffee it's easy to beat yourself up for feelingdependent on caffeine, but maybe it's time to stop with the anti-coffee crusade.
in moderation, coffee can absolutely be partof a healthy diet. not only is it loaded with antioxidants, butit's been linked to a lower incidence of type 2 diabetes. opt for black coffee with a little non-fator nut milk. skip the sugary creamers. avoid the jitters by limiting yourself toone cup each morning. after that, switch to water to hydrate. "marsha" "and when it's ready, verisimo's voice featurewill let you know."
"amorfa. order for amorfa." raisins we’re often told to steer clear of driedfruit, because of their sugar levels. fresh is always best, but don't pick the raisinsout of your trail mix just yet. unlike other dried fruits, raisins don't containadded sugar or fruit juice. grapes aren’t tart, so they don't need anyadded sweetness. just remember that portion sizes are stillimportant. one cup of grapes is equal to about one-fourthcup of raisins.
toss some in with your yogurt, nuts, or celerysnack in the afternoon. "i wanna be creative with raisins, i use sun-maid. i wouldn’t dream of giving my family anythingless." peanut butter yes, peanut butter is high in fat, so portioncontrol is key, but don't give up on your beloved pb&j just yet. studies have shown that people who eat peanutbutter regularly are actually healthier overall. peanut butter is high in protein, which helpsyou feel full. make sure to opt for natural peanut butter.
other types can have a little junk in theirtrunks — like high fructose corn syrup and trans fats. "it's peanut butter jelly time! peanut butter jelly time! where he at? where he at?!" bread the next time your dieting friend practicallyslaps the waiter for bringing a bread basket to the table, share the good news.
bread is not the enemy. in fact, bread can be incredibly nutritiousand won’t sabotage your weight-loss efforts — if you select the right kind. "i. love. bread." stick with whole grain, because it containsall parts of the kernel — which means it contains all the natural nutrients. refined, white bread, has been stripped ofthe bran and germ, which contain most of bread's fiber and vitamins.
"bake it well, make it ring the bell" bacon nutritionists don't deprive themselves ofthe food they love most. but when it comes to bacon? small portions are the way to go. bacon’s gotten a bad rap because it’shigh in saturated fat. but the women's health initiative, which studiedover 20,000 women, found no evidence that a low-fat diet protected against heart disease. in fact, enjoying some fat in your diet willhelp you feel full and satisfied — and is
even associated with improved weight loss. "is that bacon?" "yeah" "you hate it when i eat bacon." so if you're a bacon addict, try using itas a topping instead of the main course. birthday cake yes, birthday cake, sugar cookies, and pastriesare still okay to eat. "i have no interest in dieting. i’ll get there.
it’ll happen." but nutritionists know when the splurge isworth it — on special occasions only. we've all felt that smug satisfaction of passingon dessert at the party, only to go home and eat an entire pan of brownies. treat yourself when it's worth it, and passwhen it's not. according to the academy of nutrition anddietetics, all foods can fit into a healthy diet when consumed in moderation, in smallportions, and when eating in tandem with exercise. "i’m in love. i’m having a relationship with my pizza."
by allowing yourself to taste your favoritefoods once in awhile, you'll strike that healthy balance that expert nutritionists enjoy! thanks for watching! click the list icon to subscribe to our youtubechannel. plus, check out this other cool stuff we knowyou'll love too!
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