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If you think this is an article hassling
you to eat good foods then you are absolutely right!
But we wanted to focus on foods that
have got a bad name over the years for being 'too fattening' and we'd hate to think you're missing out on something
truly yummy, all because someone told you they were bad!
Avocados
The bad press "Oh my god...I
can't eat those. They're so fattening!"
exclaimed one young member of my extended family after I'd slaved over a hot knife to make a highly nutritious
avocado and spring onion salad with fresh crusty bread.
Yes they can be fattening - if you
eat 2 a day! But one fifth of a medium-sized av contains around 5 grams of fat.
The good press: avocados contain vitamin
C, E, B6, riboflavin, niacin, iron, folate, potassium, fiber, and they're packed with natural antioxidants and
plant substances called phytonutrients that may help fight cancer and other diseases.
Avocados have no cholesterol (no fruit or veggie does) and contain monounsaturated fats, or the good fats which may increase the HDL cholesterol (the good one).
They taste great in a salad, stir
fry, or use instead of butter on a sandwich. MMMmm.
Potatoes
The bad press: The poor old spud
had a reputation for stacking on the weight, but this had more to do with all the stuff we loaded onto it, like
butter and bacon and cheese. These fad low-carb diets advise people to avoid foods like potatoes, but we all need
carbohydrates to function. Carbs act as the kindling - we can't burn fat without carbs. Don't buy into the hype!
The only reason these fad diets work
in the short term is because you eat less.
The good press: One medium potato
gives us 45 percent of our daily vitamin C requirements and 21 percent of our daily potassium. They also contain
fiber and only 100 calories. You can roast them, boil them, slice them and brush with olive oil and bake them in
a hot oven for crispy, round fries! Or a nice roasted spud in the jacket topped with lite sour cream!
Milk
The bad press: Contains cholesterol, is fattening, contains growth hormones and causes bloating and allergies.
The good press: Milk is an important
source of calcium and contains the B-group vitamins, vitamin A, and protein.
If you need to watch your weight or
cholesterol level, then a low fat milk is recommended. As women, we need calcium in our diets to help prevent osteoporosis
in later life, but if you're not comfy drinking cow's milk, try soy milk or rice milk, which is delicious.
Although studies have shown adding
bovine growth hormones to milk does not present a health problem, many of us are not fond of the idea (me included!).
If you are used to drinking low fat
milk, switching suddenly to the full strength may cause some bloating and wind. This is not necessarily an allergy,
as true dairy allergy is quite rare. It simple means you're not used to it or you may have an intolerance
and cannot break down the milk sugar (lactose).
Nuts
The bad press: Too high in fat.
The good press: Peanuts aren't really nuts - they're legumes - but peanuts, walnuts,
brazil nuts, cashews etc are quite nutritious. They contain heaps of fiber, protein, niacin, thiamin, vitamin E,
vitamin K, and many essential minerals. Almonds are a cousin to cherries and peaches and contain calcium. The yummy
pecan nut is big on zinc.
Studies by Loma Linda Medical University and Harvard
School of Public Health found that eating 2 ounces of nuts four or five times a week cuts your chances of a heart
attack in half.
Many of us were put off eating nuts because of the
fat content, but they really are quite good for us, and unless you eat a bag every day, snacking on nuts can be
essential part of your healthy,
balanced diet.
Remember, everything in moderation!
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