They're no longer on the "bad" list.
Eat fat, don't eat fat. Eat carbs, don't eat carbs. Ever feel like there's just too much to keep track of when it comes to diet and health advice? I hear you!
Well, things may get a little easier (or yummier, depending on your perspective) in light of the recently proposed changes to the USDA's Dietary Guidelines. The 2015 version, which was recently published, adds back a lot of foods that were originally deemed "bad." Read: Bread is now okay.
Just keep in mind, nutrition is an evolving science. But here's what I'm saying you can (and should!) start eating again (if you weren't already).
This is one of those previously "out" foods that I'm really happy to see come back in style. Not only are they rich in monounsaturated fats that can help protect your heart and improve satiety, but they're also full of potassium, which helps balance blood pressure. Even better: They have a lot of filling fiber. Just remember that they're mostly fat — 1/4 of an avocado is about 70 calories — so be sure to keep portion size in mind.
Every day, there's a new study coming out touting the health benefits of coffee. And the most recent ones link it to improved cognition, heart health, liver health, and even protection against certain types of cancers. Another bonus: Coffee is packed with antioxidants, which can help protect your body's cells and prevent damage that puts you at risk for chronic disease over time.
If you're caffeine sensitive, make sure to have your last cup o' Joe about six hours before bedtime. And remember that flavored coffee drinks (like frozen treats, caramel lattes, and mochas with extra whipped cream) are sneaky sources of added calories from sugar. Instead, try drinking it black or with 1/2 cup of low-fat/skim dairy, and flavor naturally with cinnamon, nutmeg, and even cayenne for a kick.
When it comes to egg yolks (and other cholesterol-containing foods, like shrimp): Experts say, dig in! There's plenty of research that supports adding sources of lean protein to your diet for maintaining heart health. Egg yolks, in particular, contain choline, an important nutrient which has been linked to mainting cognition, improving heart health, and aiding in sports performance in athletes.
Sure, "low-carb" diets seemed to have a (brief!) moment again in 2014, but putting whole-grain bread back on the table this year is a priority among healthcare professionals — myself included!
Why? Demonizing specific nutrients or whole food groups — as many popular diets tend to do — can backfire … big time! When food manufacturers eliminate one thing to make a product "low-fat", they have to replace it with something else to retain flavor (most likely sugar).
According to the 2015 Scientific Report of the Dietary Guidelines Committee, our focus should be on plant-based eating. This means more fruits, veggies, legumes, and whole grains; while limiting the higher fat animal products, solid fats, and added sugars from processed foods.
Expert tip: Be sure to buy breads with "100% whole-grain …" as the first ingredient to find the freshest, most wholesome option.
When it comes to good-for-you seafood, the info over the past few years has been a bit … well, murky. Fish consumption in general is down, but the reasons why aren't very clear. Some of the decline is most likely linked to mercury concerns, but interestingly, the fish highest in harmful mercury content — like swordfish, shark, and mackerel, and tilefish — is actually not the fish we most commonly eat.
If you're worried, choose lower mercury options, like shrimp, salmon, and canned light tuna at least three times per week. There's no better way to ensure that we meet our needs for DHA and EPA — the omega 3's that only fish can provide (and, that's especially true for pregnant women!).
Good news for those of you who already enjoy alcohol in moderation. Drinking one glass of wine (about 5oz) or one drink (12oz beer, 1.5oz cocktail) per day can help improve heart health and has been linked to decreasing your risk for Alzheimer's disease. It can also make you look more attractive. Go figure!
Yep, you read that right! I think now is the time for dietitians like me to advocate for actual dessert. Here's why: When you sit down to eat a delicious, homemade chocolate chip cookie, you know what it is. But when you sit down for breakfast — a cup of juice, a fruity yogurt, 1/2 cup of sweetened cereal, and a teaspoon or five of sugar in your coffee — you've already exceeded your daily limit of sugar before you've even read the morning news.
I'd rather you limit those sneaky sources of sugar (read: beverages, many packaged foods or sweetened cereals and sauces) than say "no" to the occasional treat.