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These days, it is hard to know which foods are OK to eat and which are unhealthy. The news reports keep changing. So the Good Housekeeping Institute's nutrition director, Delia Hammock, M.S., R.D., has been scrutinizing some favorite foods and has come up with the last word on what really is good for you. |
EGGS
Old Think:
Egg yolks, nature's most concentrated source of artery-clogging cholesterol, should be eaten no more than three times a week.
New Think:
Saturated fat is the main culprit in rising cholesterol levels, so eggs (which are moderate in saturated fat) are off the hook. Plus, the yolks contain a pigment that might help prevent vision loss in elderly people.
Bottom line:
Eggs are also an excellent source of protein, so an egg a day can be part of a healthy diet. But beware of the egg's friends - butter, bacon and sausage. They can send cholesterol levels soaring.
OAT BRAN
Old Think:
Oat bran is a champ at fighting cholesterol. Just add it to anything.
Newer think:
Oat bran is a fraud - the benefits are not real.
Newest think:
Oat bran is back, with the Food and Drug Administration's assurances that it really can lower cholesterol - if you eat three servings per day as part of a healthy diet. The fiber in oats might also help with weight control: One study found that people who eat oatmeal for breakfast consume less food at lunchtime.
Bottom Line:
Oats can lower cholesterol. Cheerios, oatmeal and low-fat oat-bran muffins are food bets. But adding a dash of bran at breakfast won't combat the effects of glazed doughnuts and mocha latt'es.
MARGARINE
Old think:
Choose margarine over butter.
New think:
Choose olive oil of canola oil over margarine. Both are rich in heart-smart monounsaturated fats. And the newer margarine like spreads (Benecol and Take Control) contain plant-based ingredients that actually lower blood cholesterol levels.
Bottom line:
Olive oil is great for extra flavor, and canola oil's neutral taste and reasonable price make it a good choice for everyday cooking. If your cholesterol is high, Benecol or Take Control might be worth the relatively high price; otherwise, when you do use margarine, go for softer spreads that are free of artery-clogging trans fats.
CARBOHYDRATES
Old think:
Eat all you want. Complex carbohydrates like breads, pasta and rice cakes supply energy without fats, so you will be less likely to pile on unwanted pounds.
New think:
Too much of anything will make you gain weight, so keep your eye on the calorie content. Also, some carbs are healthier than others. For instance, those made from whole grains help stabilize blood sugar levels and reduce your risk of diabetes, high blodd pressure and some types of cancer.
Bottom line:
Eat three servings of whole grains per day (think brown rice, oats and whole grain breads). Don't be fooled into buying "healthy carbs" based on color or fancy names: Dark breads like pumpernickel often get their rich look from caramel coloring; stone-ground wheat crackers are usually made with refined flour. Instead, choose products with the words "whole grain" or "whole" first on the ingredients list.
Books, Magazines, Audio, Health guides
- Dr. Weil's Self Healing Newsletter 12 issues - A newsletter from New York Times best selling author Dr. Andrew Weil. As a result of Dr. Weil's unique knowledge of alternative medicine, based upon more than 25 years of study and clinical practice, Self Healing gives readers the latest information about natural health and healing every month.
- Herbs For Health 6 issues - Herbs For Health is your guide to up-to-date consultation and advice from recognized leaders in the field of medicinal herbs. Herbs For Health provides special information on nutritional supplements and in-depth news about promising research along with advice for treating everyday ills naturally.
- Muscle & Fitness 12 issues - The best lifestyle magazine for strengthening and building the body. Muscle & Fitness includes expert advice for men and women of all levels of fitness. In every issue: weight training routines that work for you, nutritional strategies and diet plans to maximize your energy and much more!
- Fitness 12 issues - The magazine devoted to your total well-being--mind, body & spirit. With expert advice on fitness, beauty, relationships, health, diet and nutrition.
- Weight Watchers 6 issues - Succeed and feel great about yourself with our recipes, tips, tools, and solid advice to lose weight and live your healthy lifestyle.
- Yoga International 6 issues - For those who want to practice yoga.
- Prevention 12 issues - The world's most popular health magazine--12 million readers--every month! It shows you the very latest and best ways to lose weight, improve nutrition, prevent illness and enjoy life more!
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