Join a dietitian and she will hand over a long list of foods to be avoided. Certain foods have been labelled “bad for health” due to incorrect or outdated information. To dispel these rumours one needs to be updated with latest researches and brush up the knowledge time to time. This article will unveil certain facts about “not so bad” foods and how to incorporate these into your daily diet.
- Eggs: Long being accused of raising cholesterol levels, egg yolk is a storehouse for a wide range of nutrients including vitamins: B6, folate, B-12, A, D, E and K and minerals like calcium, magnesium, iron, potassium, sodium and selenium. Carotenoids that give a yellow colour to egg yolk promote eye health. Eggs are good sources of choline, a nutrient that is responsible for good mental health. Incorporate 2-3 eggs into your diet per week.
- Cheese: Cheese has so far got the worst reputation than they deserve. If eaten in moderation, one can reap the benefits of cheese. It is one of the highest sources of protein and calcium. They also carry goodness of zinc, phosphorus, magnesium, biotin, vitamin A, vitamin B2 (riboflavin) and vitamin B12. Being high fat and calorie dense food, cheese provides satiety even when consumed in small amounts. Prefer low fat, mozzarella, feta, cottage cheese, and ricotta cheese. Have it as a mid-meal snack, but limit to one small cube i.e around 30 gms providing an average 75-100 calories.
- Potato: One of the most dreaded vegetables nowadays particularly by weight watchers. This bad reputation is probably due to the cooking practice involved- French fries, potato chips, aaloo fry, aloo tikki are all high calorie and bad for health. Potatoes are rich in potassium, a nutrient important for weight loss. Potato is a good source of fibre and other vitamins and minerals. Fresh potato and its skin are full of antioxidants. A small potato weighing around 100 gms contain around 75 calories. Have it baked, boiled, grilled, steamed or as a filling for your sandwiches and parathas.
- Banana: Considered one of the most fattening fruits is indeed packed with nutrients. The high fibre content aids in digestion and these are a natural antacid, providing relief from acid reflux and heartburn. Bananas can reduce your stress levels and improve your mood as they contain tryptophan that gets converted into serotonin, also called the happy hormone. High potassium in banana helps to regulate blood pressure and also helps in weight loss. Consume banana as a mid-meal snack or combine it with milk to get a healthy breakfast.
Now never look at these forbidden foods the same way again after discovering their health benefits and reasons to add them to your diet.