10 Foods That Are Healthier Than You Think
Figuring out what to eat can be tough. Some foods may be marketed as “healthy” but they’re hardly that. Other foods may have a bad reputation (dark meat, anyone?) and you’re passing them up. Here are 10 foods you may be avoiding unnecessarily.
1. Avocado
So it may seem weird for a fruit (yes, avocados are fruits) to contain fat, but avocados are one of the few produce items that do. Their heart-protecting monounsaturated fats are actually one of the things that makes them so healthy. Eating these green guys can help lower your risk of heart disease and stroke — so have some of that guacamole!
More on avocados and some recipes »
2. Spaghetti and Meatballs
Thanks to the iron and protein from the beef, lycopene from the tomato sauce and energy-producing carbs from the pasta, this dish a healthy trifecta. If you stick to modest portions and lean beef, you can enjoy its benefits without overdoing it. Limit yourself to three ounces of meat and a cup of cooked pasta per serving.
Discover some lighter ways to enjoy this dish »
3. Bananas
Often bashed for their high sugar and carb content, bananas are a ridiculously healthy fruit that everyone can enjoy. A small banana has the same calories, carbs and fiber as an apple. They also come packed with vitamins C and B6 and good-for-your-heart potassium.
Healthy and delicious banana recipes »
4. Peanut Butter
I always hear “peanut butter is fattening!” Sure, it contains fat, but 30% of your daily calories should come from healthy fats, so why not add peanut butter in as an option? The nutty spread is also a great way to get protein, fiber and vitamin E. The same goes for whole peanuts or nuts such as almonds and walnuts — they’re a great way to get your daily dose of healthy fats.
Check out our peanut butter taste test »
5. Coffee
Along with adding a little pep to your step, coffee is teeming with antioxidants. Research has linked drinking the brewed beverage to a decreased risk of type-2 diabetes and improved mental health as you age.
6. Corn
Some folks frown on corn because it’s a starchy vegetable. Well, it is starchy — because it’s actually a grain! One cup of corn kernels has 5 grams of protein, 4 grams of fiber (that’s more than 25% of the daily recommendation) and energy-producing B-vitamins. You can also eat corn is a wide variety of ways — polenta, tortillas and popcorn are all healthy whole-grain options.
7. Burritos
Yes, burritos can be a healthy choice. When filled with vegetables, rice, beans and small portions of meat, these Tex-Mex treats can cover all your nutrition bases in one tortilla. Opt for 8-inch, whole-wheat tortillas and lay off the sour cream and loads of cheese to keep the calories and fat in check.
Tips for healthy Mexican take-out »
8. Chicken Thighs
Dark meat chicken has a bad rep for being fatty and artery-clogging when it’s actually the skin you should be avoiding. Dark meat, like avocados, is high in healthy monounsaturated fats. Thighs are also more affordable than skinless chicken breasts, so they’re an all-around smart addition to your weeknight dinner routine.
Try these Maple-Mustard Chicken Thighs »
9. Potatoes
Yet another veggie shunned for its starch content, potatoes are a nutrition powerhouse! A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10% of your daily iron and 70% of your daily vitamin C needs. Craving greasy French fries? Make some oven roasted “fries” and save more than 300 calories and 20 grams of fat.
Check out Katie’s hearty Potato and Kale Soup »
10. Eggs
Eggs do contain some cholesterol, but that doesn’t mean they’re a total no-no. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamins A, D and the antioxidant lutein. Don’t skip the yolks; there’s just as much protein there as in the whites.
Thanks for this. I love all these foods and often fight with people about their health benefits.
This article is great! I try to incorporate chicken thighs (sprinkle w/ seasoning salt and bake for 45 minutes on 350 – perfection!) and avocado (in wraps, chopped in salad, sliced on grilled chicken burgers) in my family's diet. They are easy to prepare, taste great, and are good for you! Doesn't get better than that.
Thanks for the article! Had been a pasta (switched to whole grain) buff since then and now that you have confirmed how good it is, it will stay as part of our staple food and all the other foods that you've mentioned.
Great! Sound pretty interesting!
Name-brand peanut butter is filled with sugar, salt and hydrogenated oils… unless you get the all-natural kind, or make it yourself, steer clear.
I have heard that our bodies have trouble digesting corn. is this true? or something to worry about?
How impartial is that recommendation from the Egg Board? I'd rather see some recommendations from the National Institutes of Health or AMA than a group designed to promote eggs.
"Our mission is to increase demand for egg and egg products on behalf of U.S. egg producers."
From their website – http://www.aeb.org/about_aeb/mission.html
I love chicken thighs, and use them frequently. I don't like skin, and have removed them for years so this makes me happy! But Nicole, the wraps themselves are loaded with fat. I used to eat them because they were much lighter until I read it. Ugh!
These foods are very good for you and are also very easy to prepare into different dishes. I believe that all whole foods are good in moderation, including eggs and carbohydrates. These are the ingredients that should appear on people's grocery lists–not chicken nuggets!
with all of these foods the 'bio-availability' is an important factor, take the lycopene for example it's really most available in cooked tomato products but interestingly enough if you want to really get lycopene from tomatoes? grow your own heirloom "tangerine" tomatoes which have the most of any tomato, by a long shot. Interestingly fresh watermelon beats tomatoes out on this count. jccampb
Have you tried sweet potato fries? My son has a resturant & i buy them from his supplier as they are not in the store. I bake them in the oven on a mesh wire pizza rake and they get grisp on the bottom & the top. You could make your own using sweet poatoes and just slice them like you are making french fries. You will have to bake them longer is all.
The hulls of corn are not absorbed well in the body unless they are well chewed 1st. Always chew your corn good or you will them again the next day
Try RONZONI pasta. very good and healthy as well.
There are good organic peanut butters out there too that are worth buying. Key is to read the ingredients label and make sure there are no extra crap and chemicals.
Hi katie b –
Corn contains a certain type of fiber that the body doesn't digest well – this is totally natural! Chewing it well will help break some of it down and you still get all the nutrients mentioned in the article when you eat it, so enjoy!
Are you talking about something like a wire cooling rack like for cookies? I never thought of using something like that for frozen fries.
Eat Healthy in 2010 everybody!!
Just goes to show you I have been eating healthy all these years. haha
I thought the sam thing about the eggs being comment on by the egg board as being less than impartial but unless your doctor tells you to stay away because of cholesterol then they are good for you.
Walmart carries sweet potato fries and so do some of the markets
Doctors forget some details. It is human, and they are hurried.
I used to love peanut butter, but have stayed away from eating it the last couple of years because I thought it had too much fat. Thanks for giving peanut butter some good press!
My input on all of the above, is to eat everything. Eat everything in moderation. If eating potatoes lay off the butter. Use non fat sour creams and low fat cheese. Everything you eat in big portions will eventually catch up with you. Eggs are good for you. Try cracking them into a slighty greased dish and top them with crushed saltine crackers and a small amount of cheese. add pepper. Bake in oven 350 degrees till your likings of doneness. Eat all your veggies without fat sauces and dips. Steam slightly if you want a hot vegetable. I love food, and Eat smart and be healthy.
D.
CORN IS FUNGUS.. GO TO KNOWTHECAUSE.COM
Try the shirataki noodles…hard to find sometimes. If you do find them they are usually in the produce section with bagged salad. The noodles are just about carb free!!! The pasta looking noodles are actually a Japanese yam.
We loved learning from this post. We try eating a well balanced meal. We think more kids should too!