Special for eDiets
by Katherine Tallmadge, MA, RD
My best foods list is comprised of foods you can eat every day. Of course, I occasionally splurge at a fabulous restaurant or with a fattening dessert not on this list, but I figured you already knew about those!
A healthy diet is comprised mainly of whole foods, but processed foods can also fit. The key is keeping your diet varied which makes eating healthy and fun. Ive also chosen condiments and sauces which enhance the flavor of foods.
On the list are foods you would eat in varying amounts. For instance, nuts are delicious and heart healthy. But, because they're high in calories, youd want to keep your serving to one or two ounces a day. Whereas, the fruits and vegetables listed may be consumed in unlimited quantities. You get the drift.
I polled fellow dietitians and I included their ideas about what should be on the list. (EDITOR'S NOTE: A couple of last-minute respondents have been relegated to the end of the list.)
I believe in eating a plant-based diet containing a variety of foods within each food group, so I try to eat some soy protein several days a week for a vegetable-based protein in my diet," she says. "I eat soy-rich breakfast cereals, soy burgers and sometimes drink soy milk. I also believe that
soy contains beneficial phytonutrients that may help prevent certain types of cancer and may help maintain bone mass."
All fruits are terrific, but there are some superstars to choose among which should be included in your diet every day. (5-7+ servings)
All other Fruit
All vegetables provide benefits, but these should be included daily because of their enhanced powers for disease prevention (5-7+ servings)
All other veggies
Grains, Cereals, Breads: Choose the whole grain to get the most value. A "whole" grain should be the first ingredient. (For Women: 6 1-ounce dry/4-ounce cooked servings; For Men: 11 servings)
Whole Wheat, Whole Grain Bread
Cracked Wheat (Bulgur)
Multigrain Pancake and Waffle Mix
Whole Wheat Pasta
Whole Grain Crackers such as Wasa, RyVita
5-, 7-, 8-, 10-Grain Cereal
Light Microwave Popcorn
Whole Wheat Tortillas
Bean and Vegetable Burritos
Nuts, Seeds and Oils (about two ounces per day):
All other nuts and seeds
Ground Flax Seed
Regular and Light Vinaigrette Dressings
Canola and Soy Mayonnaise
Peanut and Sesame Oil
No Saturated Fat/No Trans Fat Spreads
Protein Sources: แหล่งของโปรตีน
Canned Swedish Herring
Edamame (Fresh Soy Beans)
Roasted Soy Bean "Nuts"
Veggie Hot Dogs
Veggie Meat Substitutes
Tofu, Flavored Tofus
Game, such as Duck Breast, Venison, Ostrich
Spicy Chicken Sausage
Italian Turkey Sausage
95% Lean Ham
95% Lean Luncheon Meats, Hot Dogs
95% Ground Meat
Lean Cuisines and Skillet Sensations
Stews and Casseroles Made with Lean Meats
Uncle Ben's Rice and Pasta Bowls
Frozen Fruit Juice Bars
Starbucks Frozen Frappuccino Bars
Light Chocolate Sauce
Light Whipped Cream
Light Sour Cream
1 Ounce Dark Chocolate or other Candy
Lo-Cal Frozen Yogurts and Sorbets
Now, for some better late-than-never food for thought:
Water: a cheap, no-cal way to hydrate Nuts: for health-promoting, disease-preventing traits as well as taste, convenience and texture Red Grapes: for the resveratrol and anthocyanins, sweetness, convenience Spaghetti Sauce: quick, great tasting, excellent source of lycopene
Feta, Asiago or Parmesan Cheese: taste, savory, salty, protein, calcium, flavor... and you don't have to use a lot!
Yogurt with LACs: good for the gut, more tolerable to those with lactose intolerance, versatile as a dip, in a smoothie, or on its own Salmon: great cold, grilled, with tomatoes, Old Bay, or poached. Benefit of omega 3's, and has some flavor too Spinach: as the basis for a salad, sauteed with olive oil and garlic, mixed with ricotta for stuffed shells
Dried Cranberries or Cherries: I like the tang they give that raisins don't in a salad, in a rice pilaf, in a muffin, pancakes or cookie recipe
Balsamic Vinegar: this is a must in my house for portabellos, salads, a splash in fresh tomato sauce or to add a little zing to turkey burgers
It doesn't take a rocket scientist to spot a truly worst food... not when the high-fat, high-cal concoction is on the end of your fork and heading for your gaping mouth... or when it is staring you in the eye from the shelf at the local market.
Yet even though few of us are that clueless to fall for a worst food choice, it never hurts to be reminded of the many lunchable landmines that litter the road to lower weight and better health.
- Donuts, breakfast rolls or any rich confectionary item
- Anything loaded in sugar and/or deep fried
- Fast food hamburgers such as Burger King's Whoppers or McDonald's Big Macs or Quarter Pounders
- Rich, high-fat ice cream
- Deep-fried shrimp or chicken (heck, any deep-fried meat fits the bill)
- Latte with real whipped cream and other calorie-laden flavorings
- Regular soda pop with sugar
- Mashed potatoes that are loaded with butter
- Full-fat cheeses
- Whole milk
- Most pizzas
- Most pies
- Macaroni & cheese
- Rich salad dressings
- French fries
- Cheese fries
- Onion rings
- Potato tots
- Baked beans with brown sugar and bacon
- Canned pork with beans
- Traditional potato salad
- Regular sour cream
- Cream and half-n-half
- Potato chips
- Corn chips
- Regular waffle/pancake syrups
- French toast
- Meat pot pies
- Pork bacon
- Heavy gravies
- Most breads
- Heavy cream sauces
- Most candy bars
- Frosted breakfast cereals
- Pre-cooked breakfast sandwiches
- Breaded fish and meats
- Canned pasta dishes
- Cashew butter
- Canned stew
- Cream-filled cupcakes
- Macadamia nuts
- Potato pancakes
- Most stuffing mixes
- Malted milks and milk shakes
- Eggs Benedict
- Chicken Kiev
- Regular peanut butters
- Canned pie filling
- Fettuccine Alfredo
- Corned beef hash
- Liver dumplings
- Creamed oysters
- Most packaged lunchmeats
- Most cakes and cookies
- Anything cooked with shortening
- Full-strength cream cheese
- Packaged snack bars
- Canned chili
- Any high-fat cut of red meat
- Ritz crackers
- Egg rolls
- Pork sausage
OK, so there you have it -- a smorgasbord of foods to avoid, as served up by Mr. Bad Food and eDiets.
Well, I bet you didn't know that eating and driving puts you at an increased risk of an accident. It's true. In fact, one study calls driving while dining a worse offense than cruising and chatting on your cell phone.
Living life in the fast lane forces a lot of us to cut corners. And what better way to kill two birds with one stone than to have your cake and eat it too while you drive to or from work? The few precious moments you save may eventually cost you a lot more, according to researchers. These road worriers warn that the life you save may be your own.
That being said, it's time to look at the worst offenders. No, I am not talking about Joe Jones, who can balance a Big Mac and a large drink while zooming down the interstate at 90 miles an hour. I am talking about the top 10 worst foods you should never eat while you drive.
NOTE: The info I am about to share comes from a report compiled by Hagerty Classic Insurance of Traverse City, Michigan. By listing the 10 worst foods, I am by no means approving the eating of all other foods while you got one foot on the gas and one hand -- or worse yet, one knee -- on the steering wheel. Eating and driving is one "crash diet" we should all avoid.
While compiling stats on accidents caused by driver distraction, bean counters at the National Highway Traffic Safety Administration (NHTSA) discovered eating was a bigger distraction than using a hand-held cell phone. According to NHTSA, 26 percent of all traffic fatalities among America's 185,500,000 licensed drivers are caused by driver distraction. The revelation led to the development of Hagerty's list of the "10 Most Dangerous Foods To Eat While Driving." Hagerty's researchers then rated common foods eaten in cars according to the degree of distraction, degree of difficulty in eating with only one hand on the wheel, and the food's popularity. They ranked the top 10 foods from bad to worst:
10. Chocolate! Whatever you touch -- steering wheels, gear shift, clothing, hair -- will get stained. Drivers' instinctive reactions are to clean up immediately and that distracts them from the road ahead.
9. Soft Drinks! Suddenly soaking up your soda as you pull out to pass could be a deadly distraction. Open containers of hot or cold liquids can cause a lack of concentration when spilled across a shirt or lap.
8. Jelly or Cream-Filled Donuts! Imagine the disaster as messy jelly oozes onto a driver's shirt or lap.
7. Fried Chicken! Greasy hands are a major distraction. And grease on a steering wheel is almost impossible to get off.
6. Barbecued Food: Always keep in mind, "If it can drip, don't eat it while you drive!"
5. Juicy Burgers! A $5 hamburger deluxe could turn into $500 worth of repairs if dripping condiments, special sauces or greasy meat juices distract the driver.
4. Chili! Steering chili-covered foods to your mouth while steering a car around a corner requires more dexterity than many of us are blessed with.
3. Tacos! It's tough enough to cleanly eat a crispy shelled taco at home. One good road bump and the seat of your car will look like a salad bar.
2. Hot Soups! Eating soup while trying to shift and steer can land you in hot water quick. It's the equivalent of a circus juggling act.
1. Coffee! Uncovered drinks are the worst offenders for distracting splashes and spills. Hot coffee is often served at lava-like temperatures. If it burns your mouth, you can imagine how badly it will feel as it rains down in your lap.
Additional food for thought:
More food-related accidents happen in the morning. Why? Mainly because people are concerned about their appearance on the way to work.
The odds of having a food-related accident doubles if the car, truck or SUV has a stick shift.
The most hazardous situation: a combo of eating and gabbing on your cell phone.
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