Week 200 :: What Top 20 Foods Benefit Health The Most?

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* Note: How can I win? 1. Answer all questions in the order that they are asked. 2. Go over reviews (located at the bottom of past TOTW articles) and see what was said about those that did not win. Good Luck!
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TOPIC: What Top 20 Foods Benefit Health The Most?

For the week of: April 30th - May 5th
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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With high rates of obesity and soaring success of fast food restaurants, one must keep a check on the foods they consume. To maintain a healthy lifestyle, one must follow a healthy diet plan.

What top 20 foods benefit health the most?

What are 5 foods that one may be lead to believe are healthy, but actually are not?

Are we actually losing some of the nutritional values that were once in our foods?

BONUS QUESTION: How can one balance the healthy foods with their not-so-healthy urges to still maintain a healthy diet?

* IMPORTANT: Please make sure your responses are original and not copied from previous topics.

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[mdc814]

With the high rate of obesity and the soaring success of fast food restaurants, one must keep a check on the foods they consume. To maintain a healthy lifestyle, one must follow a healthy diet plan. Certain foods would benefit one?s health the most. Balance is the key. Using a food pyramid would create this balance. Food pyramids outline various food groups and choices that form the foundation of a healthy diet.

The basic principles of any food pyramid are the following:

 Eat more fruits, vegetables, and whole grains
 Reduce intake of saturated fat, trans fat, and cholesterol
 Limit sweets and salt
 Limit consumption of alcoholic beverages
 Control portion sizes and the number of calories consumed
 Include physical activity in your daily routine

Pyramids place foods in categories to help guide your choices. Remember that no single food group provides all of the nutrients that your body needs. Eliminating a food group, such as carbs, is not recommended.

If you are not sure what foods are healthy, here is a list of 20 items that you would benefit from eating:

Fish
Lean chicken
Lean beef
Turkey
Tofu
Eggs/egg whites
Chickpeas
Red beans,
Brown rice
Sweet potatoes
Oatmeal
Broccoli
Asparagus
Spinach
Romaine lettuce
Almonds
Apples
Blueberries

Of course, there are food choices you can make that you think are healthy but they are actually not. Here are five infamous foods that claim to be healthy, but you should avoid:

Diet soda
Fat-free or reduced fat salad dressing
Yogurt cups with the fruit at the bottom
Fruit cocktail or any canned fruit
Fruit Juice

Are we actually losing some of the nutritional values that were once in our foods? I believe we are consuming more hormones, pesticides, phytoestrogens, preservatives, etc., but not losing some of the nutritional values that were once in our foods. With the increasing obesity rate, one can only assume we are consuming mostly unhealthy food, which leads to not getting the proper nutritional value we should. More and more, we depend on fast foods due to our busy schedule. And since we?re so busy, exercise is not on our things to do list.

As mentioned before, balance is key. To consume a balanced diet does not mean you will not get those not-so-healthy urges. In fact, you can give into you cravings in moderation. Most people think a diet means no junk food. Au contraire! A food pyramid will include a space for junk food. This space will usually be the smallest section available. A healthy diet consists of foods from all groups, therefore junk food is included.

Conclusion

If you follow a food pyramid, you can create a healthy diet plan. Listed are some foods you can include in your plan. There are some foods that are masked as healthy but are not when uncovered. Examples have been provided. While some of these items should not be consumed on a regular basis, any food pyramid will have a place for junk food so consumption is not prohibited, just limited.

[xXBoStErXx]

Top 20 Healthy Foods
1. Quinoa- 1 cup serving has 10 grams of protein, more than any other grain along with iron riboflavin and magnesium.
2. Pinto Beans- A cup of pinto beans contains 50% of your recommended amount of folate which helps prevent heart disease.
3. Skim Milk- Good source of Riboflavin (Vitamin B12), protein, and calcium.
4. Salmon- Great source of lean protein and healthy fatty acids.
5. Wheat Germ- Contains magnesium and Vitamin E which helps with muscle cramping and eye sight.
6. Peanuts- Good source of unsaturated "Healthy Fats" which have been shown to reduce your risk of heart disease by 20%.
7. Garlic- Contains sulferous compounds which help to lower LDL (Bad Cholesterol)
8. Spinach- Contains lutein which prevents macular degeneration and reverse certain signs of aging.
9. Artichokes- Good source of the antioxidant silymarin, which studies show help prevent skin cancer.
10. Broccoli- This fibrous vegetable is has lots of Vitamin C and Beta Carotene.
11. Onions- One of the most powerful plant antioxidant shown to help prevent cancer.
12. Ginger- May help ward of migraines, and prevent inflammation.
13. Bok Choy
14. Lentils- May inhibit estrogen formed breast tumos.
15. Crab- Great source of B Vitamins and immunity-boosting Zinc.
16. Prunes- Aides with natural digestion.
17. Blueberries- Lower calorie source of Fiber, Antioxidants, and phytonutrients.
18. Sweet Potato- Another good source of Beta Carotene and low GI carbohydrate.
19. Asparagus- Great tasting low calorie vegetable.
20. Strawberries- Antioxidant and Phytonutrient rich.

Healthy.... Wait.
1. Cereal- Most cereals contain a great deal of sugar, and I recommend checking the label before indulging.
2. Diet Foods- I recommend avoiding eating foods that are overloaded with artificial ingredients and trying to eat as many whole foods as possible.
3. Fruit Juice- Fruit juices cannot be substituted for whole unprocessed fruit, during the processing nutrients are misplaced and often times sugar is added.
4. 100 Calorie Snack Packs- Although packaged in single servings it's very easy to open a second package and overindulge. I recommend satisfying yourself with the real thing in a controlled manner.
5. Protein Bars- Depending on the brand they must just be calorie laden candy bars with added calories to meet the protein requirement. If your trying to lose weight they may be to calorically dense for your goals.

Are we losing the nutritional value of our foods?
I recommend eating as much whole food as possible (1 ingredient on the package). In recent times it seems that more and more people are moving toward convenience foods such as microwave dinners which are overly processed and nutrient deficient.

Balance
To maintain a healthy balance between healthy food and indulgences I'd suggest focusing your diet around healthy foods, such as those listed above, while including indulgences once in awhile to accommodate urges. I think that you'll find that healthy foods taste just as good, or better!, as your junky alternatives.

[History in Effect]

Stay Away from Obesity and Stay in Shape

With high rates of obesity and soaring success of fast food restaurants, one must keep a check on the foods they consume. To maintain a healthy lifestyle, one must follow a healthy diet plan. Nutrition is the also of importance when you are training in the gym. The proper foods give your body energy and help in building stronger muscles. These foods will include protein, carb, and fat sources.This plan that follows will target not just the average person, but also bikini, fitness, figure, and bodybuilders alike. It is time for History in Effect to weigh in and offer detailed info!


What top 20 foods benefit health the most?

1.Tuna- is an amazing protein source and make sure you get the kind that is mercury-free to be extra safe. You can get 20 oz of protein in just 4oz and its cheap. You might as well include fish in general. Fish helps protect your heart and you see that in the sales of fish oil and numerous studies.
2.Skinless chicken breast- I love eating chicken from fast-food places, but I don't eat that much of it. Chicken without skin is much healthier for your body and is so tasty.
3.Egg whites- I'm not talking about the yellow inside of the egg, but the clear liquid part of it. No, I'm not hating on eating whole eggs( 3 or less a day), but I am saying that egg whites are much healthier. I can make an egg salad or sandwich. Eggs contains B-12 which your body needs to break down fat.
4.Yogurt- I love yogurt first of all not just because of protein, but because it is so healthy for you. It contains bacterias in it that help in digestion for you. I also saw in a Mens Health article on how Yogurt contains CLA which is gaining fat for helping to keep of fat.
5.Spinach-first off its a green leafy vegetable which means is filled with iron and helps in digestion in the body. You can use spinach in a salad or even cooking it. I don't like spinach cooked, but I know its healthy. Spinach has lutein which is related to your eyesight, so why not enjoy spinach.
6.Oats- I am not talking about flavored oatmeal, but I am talking about raw oats. Oats preventing you from being constipated due to the high fiber content and also can be used on the skin. I know some of you remembering people taking oat baths to keep their skin soft.
7.Broccoli- I use to hate broccoli, but now I love it. It keeps your bones strong and keeps your eyesight strong.
8.Almonds-are an amazing source of good fat that contains Vitamin E which is known to prevent free radicals from wreaking habit after an amazing workout.
9.Natural Peanut butter- I'm not talking about the amazing Skippy or Peter Pan which I enjoy on certain occasions, but the healthy natty kind. Natural Peanut butter contains healthy monounsaturated fat which have omega3s and omega6s.
10.Prunes- I hate prunes with a passion, but adding these into your meals will make sure you use the bathroom in no time. You won't be constipated again with prunes or for that fact plums.
11.Potatoes- No, not those homemade french fries or Lays photo chips. I'm talking about sweet potatoes( or yams because nobody knows the difference..lol) and white potatoes. They combine an abundance of nutrients like iron and Vitamin A.
12.Mushrooms- I have eaten mushroom only in spaghetti because of my dislike of them."This fungi's metabolites?by-products created when mushrooms are broken down during digestion?have been shown to boost immunity and prevent cancer growth, report researchers in the Netherlands."
http://www.menshealth.com/mhlists/healthy_foods/index.php
13.Salmon-I love salmon because it contains omega3s to protect you from damage after training or if you get injured.
14.Banana- Athletes know what I am talking about. Bananas contains a lot of carbs, but also have potassium. There are times on the court when your cramp up. The banana helps to replace some of the lost nutrients you experience. It is a lot cheaper than Gatorade or Powerade.
15.Canned beans-kidney beans are so amazing and packed with nutrients keeping you constipated-free and keeping cholesterol at bay.
16.quinoa-What are you talking about..well let me inform you that quinoa contains fiber and more than 10 grams of protein in just half a cup. They have a nutty taste to them.
17.Tomatoes- They contains lycopene which protect your prostrate from getting cancer. Prostrate cancer is a big thing and you should put tomatoes into your arsenal to combat it.
18.Turkey- get it lean and you will reap the rewards. It contains protein and can be prepared in a variety of ways.
19.Citrus Fruit-These includes oranges, tangerines, and nectarines which all contains adequate amounts of Vitamin A and C.
20.Skim Milk or 1% Milk- Milk is amazing in anything from cereal to cakes. Calcium keeps your bones strong to prevent bone cancer


What are 5 foods that one may be lead to believe are healthy, but actually are not?

1.Granola Bars-they contains high fructose corn syrup aka death in a bottle. The oats might be nutritious, but its slathered in HCFS

2.Anything fat-free- They are usually highly processed food and they enter your blood fast getting your insulin level to rise which increases fat storage.

3.Dried fruits- I love dried bananas but they appear to be much healthier and nutritious. Well, after actually looking at the lable..They contain too much SUGAR. Also, I can go through plenty of bags of them and still be hungry.

4.Fruit Smoothies- These are healthy because you just mix fruits together with some ice and voila..healthy...NOT. They have lots of sugar and those dreaded HFCS(high fructose corn syrup) wreaks havoc again.

5.Diet....stop it....Soda-Add in those artificial colors and everything not natural. Also, I find it a lot easier to drink more diet soda than regular.


Are we actually losing some of the nutritional values that were once in our foods?

No, I just feel sometimes the labeling can be deceiving. We are making advances in the nutrition industry, but a lot of people are marketing their products in deceiving ways. Right now, the focus is on organic product and people just smack organic on their label because they barely pass the organic standard. I am tired and sick of people trying to make a profit without having any respect or concern for the consumer. There is nothing wrong with making a profit, but I would like to see quality standards followed too.


BONUS QUESTION: How can one balance the healthy foods with their not-so-healthy urges to still maintain a healthy diet?

I been saying this for so long that its a record playing over and over. Put a cheat meal into your week that you will enjoy your favorite foods. Schedule it in advance and you will be fine. This will keep you motivated at the end of the week or whenever you put it in your schedule to go on. Moderations is the key, so just because I said almonds are good doesn't mean you need to eat the whole bag.

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With high rates of obesity and soaring success of fast food restaurants, one must keep a check on the foods they consume. To maintain a healthy lifestyle, one must follow a healthy diet plan.

Despite the fact that we live in a society with easy access to the highest level of nutritional knowledge at any point in history, the world has incredibly poor eating habits. Of course, society isn't helping, with mammoth-sized portions everywhere and diet destroyers lurking in the most innocuous places. An iced coffee with 50 grams of sugar? No thanks. It's enough to make one want to live off in the wilderness. Fortunately, healthy choices are available, it just takes a little extra effort and discipline to find them. Here's a hint though - you're not likely to find these top 20 foods at a drive-thru near you.

What top 20 foods benefit health the most?

There is a nearly endless amount of healthy foods, so picking the absolute best can be a tough task. What I've done is compiled a list of very healthy choices packed with vitamins and minerals, but delicious flavor as well. Because after all, it doesn't really matter how healthy something is if you can't bear to eat it. Choosing to be as health-conscious as possible is a lifestyle, which means that you have to be able to LIVE a little - don't forget that.

1. YAMS - An apple a day may keep the doctor away, but I find Yams to be much more delicious, and these cousins of sweet potatoes are also more versatile. In addition, one cup of yams packs nearly 30% of your RDA of Vitamin C, Potassium and Manganese, as well as more than 20% of your daily fiber and 15% of Vitamin B6. And all that comes in a tasty, 160-calorie serving.

2. AVOCADOS - The lean, green, cholesterol-fighting machine. Avocados are rich and creamy and compliment nearly any dish. And while they are high in fat, it's nothing to be afraid of, as it is largely monounsaturated, and helps lower cholesterol as well as promote better absorption of nutrients from other foods. Avocados also contain Potassium, which regulates blood pressure and protects against strokes and heart attacks. Amazingly, scientific studies also indicated that Avocados can help prevent oral and prostate cancer (1).

3. APRICOTS - This orange-colored fruit packs plenty of Vitamin A and Vitamin C, as well as fiber and Potassium. The beta carotine in Apricots boosts eye health and prevents damage from free radicals. The antioxidants in apricots would make them worth eating even if they weren't as delicious as they are.

4. CRAB - No offense to Pork, but I think Crab should be "the other white meat." Crab is ridiculously low in fat and also provides Vitamin B12 and Zinc, which help your immune system fight off disease. Crab is also high in protein, which has a high thermic effect and is essential for building muscle.

5. ALMONDS - Another fatty favorite, almonds are very versatile and are high in fiber. But that's not all. In addition to the brain-boosting unsaturated fats, almonds contain nearly half of the RDA for Vitamin E, Manganese, about one quarter of the RDA for Manganese and Tryptophan and 20% of the RDA for Vitamin B2 and Phosphorus. In addition, almonds are loaded with protein and are easily portable.

6. SPINACH - There's a reason Popeye ate this stuff. Spinach is practically the equivalent of a multivitamin, with a 40-calorie serving packing an absurd amount of Vitamins K, C and E, Manganese, Folate, Iron, Manganese and Fiber. This leafy plant is also full of protein, B Vitamins, Calcium and Omega-3 fatty acids (2). I also like it because it is readily available year-round, canned, frozen and fresh.

7. PINTO BEANS - Ah, the magical fruit - beans. In addition to providing protein, pinto beans are filled with fiber, folate, iron, copper and Vitamin B1. Pintos compliment every type of cuisine and are very inexpensive, which is another very important consideration. Pintos are a great source of complex carbohydrates and contain folate, which fights birth defects and heart disease.

8. EGGS - The incredible, edible egg, egg-celent, etc. There's a reason so many lame puns have been made with the name of this food - it's a nutritional powerhouse. Packing just the right amount of protein, unsaturated fat, and saturated fat for testosterone boosting, eggs have it all. Additionally, eggs are chock-full of B Vitamins, Selenium and Vitamin D. Pretty egg-straordinary.

9. GARLIC - This is another incredibly versatile food, as it can be used to flavor pretty much anything. Garlic also can lower cholesterol, blood pressure, and certain types of cancer. What's more, garlic has B Vitamins and Vitamin C as well as heaps of Manganese. Garlic is also touted as a natural antibiotic, antioxidant and even a tool for prevention of the common cold (3)! You know something is good when people not only eat it but supplement it.

10. TOMATO - There's a lot of debate over whether this is a fruit or vegetable, but does it really matter? All you need to know is that tomatoes are incredibly healthy. Tomatoes are a great source of the antioxidant lycopene, which is protective against certain cancers and heart disease. That's only the beginning though, because tomatoes have very high concentrations of Vitamins A, C and K, as well as Potassium and fiber.

11. SALMON - Nothing fishy about this one. Salmon is delicious, packed with protein and contains much lower levels of mercury than the bodybuilder's best friend, tuna. Salmon is easy to cook and is available frozen, fresh and canned year round. Salmon is also loaded with unsaturated fat to boost the immune and cardiovascular systems. This fish is very high in Omega-3 fatty acids, which cannot be made by the body and are found in few other foods. In addition, Salmon is loaded with Vitamin D and B vitamins, niacin and magnesium.

12. BROCCOLI - This is a very tasty vegetable, and it packs an incredible amount of nutrition in a very small serving. Think I'm exaggerating? Consider this - 43 calories worth of broccoli has more than double the RDA for Vitamin C, nearly twice the RDA for Vitamin K, and a ton of fiber, B vitamins, potassium and iron, as well as a decent amount of protein. Forget V-8, grab some broccoli instead. This is incredibly easy to cook and a great side dish for just about anything.

13. SOYBEANS - Soy often gets a bad rap because a lot of people are afraid it will have detrimental affects on men. However, soybeans actually have some great benefits - a recent study specifically in men found that soy protein improved cholesterol significantly and "would be effective in reducing the risk of cardiovascular disease" for men (4). As if that wasn't enough of an endorsement, soybeans are very high in fiber, protein, iron, Omega-3 fatty acids, Vitamins K and B12, magnesium and copper.

14. YOGURT - Be careful with this one. When I say yogurt, I don't mean the stuff pumped full of high fructose corn syrup and other sweeteners. Natural yogurt is rich in B-vitamins and zinc, and provides a slow-digesting protein in addition to calcium and probiotics, which improve digestion. Studies have also shown yogurt to lower LDL cholesterol and raise HDL cholesterol, improve immune response, and even boost fat loss (5)! It's also incredibly versatile, and can be used as a snack, dessert, a filling for baked treats and even a main ingredient in creamy sauces. Try some Greek yogurt for a twist and some extra protein.

15. FIGS - Just another reason to love Fig Newtons. You may not think of figs as healthy, if you think of them at all, but they have an abundance of benefits. Figs are filled with potassium and fiber, as well as Vitamin B6, which is linked to the production of serotonin, the neurotransmitter linked to happiness. Figs also lower blood pressure, protect against breast cancer and diabetes, promote bone density and reduce water retention (6).

16. KIWIFRUIT - This fuzzy fruit is fun to eat - slice it open down the center and then scoop it out of each side. It's so tasty that you may forget about its benefits, but I won't - Kiwi packs more Vitamin C per serving than oranges in addition to Vitamin E, fiber, potassium and magnesium. This green fruit also is a great source of antioxidants and protects against colon cancer, macular degeneration, asthma and blood clots. Additionally, it keeps blood sugar levels stable and protects DNA in your body's cells (7).

17. LENTILS - I first gained an appreciation for lentils when I had them in Indian food, but they can be used in any cuisine, mixed in rice, soup, or on their own. They are an excellent source of protein and complex carbohydrates, a ton of fiber and folate, and isoflavones, which may inhibit breast cancer (8). Lentils also promote heart health, stabilize blood sugar, and are an excellent source of iron.

18. QUINOA - How healthy is Quinoa? So healthy that the underappreciated and somewhat rare seed was once known as the "gold of the Incas." Quinoa is an excellent subsitute for grains for those on gluten-free diets, but it is much more than that. High in protein, iron, riboflavin and magnesium, quinoa has many benefits. A few of them are: protection against migraines, hypertension, breast cancer, gallstones, asthma, heart disease and diabetes (9).

19. CINNAMON - This bark is so easy to use and compliments so many food, it's almost unacceptable not to use it everyday. Ground cinnamon is incredibly low in calories, yet still has an incredible amount of benefits. Studies have shown that cinnamon can control blood sugar, prevent blood clotting and the growth of microbial fungi, improve colon health and prevent heart disease. It also contains iron, calcium and fiber, and one study showed that the mere scent of cinnamon boosted brain activity (10).

20. ACAI BERRY - If you've been anywhere near the fitness community lately, you'll know that Acai is everywhere right now. However, I was hesitant to add it to my list because so many of its claims have not yet been scientifically confirmed. The benefits are pretty amazing though, so I couldn't justify leaving it out. Acai is powerful stuff, with fiber, unsaturated fats, minerals and an incredible amount of antioxidants. It is also lauded for its detoxification abilities and improving skin tone, heart health, sleep, sexual performance and digestion. Additionally, Acai has valuable amino acids and is supposed to increase energy levels (11).

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What are 5 foods that one may be lead to believe are healthy, but actually are not?

Even if one is trying to be health-conscious, it can be difficult to make the right choices. There are plenty of healthy-posers out there, and a lot of manufacturers try to market their products as healthy even though they are far from it. Be careful, here are some to avoid.

1. GRANOLA/GRANOLA BARS - These are often marketed as earthy, a natural and convenient snack that is healthy, made primarily of oats. The only problem is the added ingredients - things like chocolate chips, sugar coating and the high-fructose corn syrup used to hold them together. Even "high protein" granola bars only contain about 5 grams of protein, which isn't much when weighed against the simple carbohydrates and other unhealthy elements.

2. ICED TEA/VITAMIN WATER - Just because an athlete endorses something, it isn't necessarily healthy. Case in point: Vitamin Water. While this product does contain vitamins, it is also loaded with sugar, often containing as much as a regular soda, and we all know how healthy that is. The same goes for iced teas, such as Snapple. While tea leaves do have benefits, they are dwarfed by the insane amount of added sugar. Something like "Mango Madness" sounds like it may be the equivalent of a V-8, but it's not...and it truly is madness.

3. FROZEN YOGURT - Don't get me wrong, I love frozen yogurt, but I realize that it is DESSERT. While it may be marketed as a healthy ice cream alternative, it's essentially the same thing. Don't think for a second that Mint Chocolate Chip frozen yogurt is better than Mint Chocolate Chip ice cream. Although the frozen yogurt is probably lower in fat, it still contains a boatload of sugar, usually in the form of high fructose corn syrup, and may contain partially-hydrogenated oils, the euphemism for trans fat. It looks like ice cream, it tastes like ice cream...it's gotta be the nutritional equivalent of ice cream.

4. CAESER SALAD - There isn't much dispute about this: salads are usually the healthiest option around. Except, of course, when it's a Caeser Salad. It does contain greens, but it's also covered in fatty, oily dressing, a variety of cheeses and croutons (also known as stale bread). This is one of the few salads that routinely contains more calories and fat grams than most entrees on the menu. And to think a lot of dieters may have this just as a first course? Hopefully they'll know to skip the frozen yogurt for dessert.

5. MUFFINS - You may wonder what's wrong with muffins. Afterall, they're not cupcakes, right? That's right, but that's about all you can say about them that's positive. The first issue is that these are MASSIVE, definitely more of a meal than a snack. Here's a shocker...try grabbing a Pumpkin Muffin from Panera. Seems like a healthy enough choice, right? Wrong. The muffin clocks in at 530 calories, with 20 grams of fat, 82 grams of carbohydrates (47 of which are sugar), and only 6 grams of protein (12). Not exactly a great way to start the day. Worse, a lot of muffins contain HFCS and shortening or partially-hydrogenated oils. Muffins are tricky - they hide behind fruity flavors and healthy assumptions before pounding you with sugar and trans fat.

WHAT TO WATCH OUT FOR
If you feel that a food that's being marketed as healthy may not be, keep a few facts in mind:
- "Low Fat" doesn't mean healthy. A lot of times, the flavor from fat is replaced by a lot of simple sugars, which doesn't make it any healthier
- Trans Fat is sneaky. Just because something says it has "0g Trans Fat per serving," it could still contain Trans Fat due to a loophole in labeling laws - any amount under .5g is legally allowed to be listed as 0, and if you're using more than one serving, then you may be getting a heaping of Trans Fat. Your best bet is to check the ingredient list; if it contains any of these terms, it has Trans Fat: shortening, partially hydrogenated vegetable oil or hydrogenated vegetable oil, transfatty acids
- Sugar also hides behind other names. If an ingredient list contains any of these terms, it can be read as sugar: high fructose corn syrup, corn syrup, evaporated cane juice, rice syrup, dextrose, crystalline fructose.
- If something appears to good to be true, it probably is. Always use common sense.


Are we actually losing some of the nutritional values that were once in our foods?

Sadly, we are losing some of the nutritional values that used to be in our foods. Technology is great, but sometimes it can rob nutrients from food. For example, microwaving cauliflower can cause it to lose up to half of its antioxidant value! Similarly, pressure cooking and boiling can drastically decrease antioxidant levels (13). Canned vegetables also contain fewer nutrients than fresh.

Also, modern farming techniques, including the use of fertilizer, using less than optimum soil and not rotating crops properly can lead to nutrient and even flavor loss. For this reason, try to pick organically grown produce, which tends to be more nutritious (14).

Lastly, modern society has trained people to indulge, and instant-gratification, fast food restaurants tend to be far less healthy, and products everywhere focus on taste first and nutrition second.

BONUS QUESTION: How can one balance the healthy foods with their not-so-healthy urges to still maintain a healthy diet?

Despite what you may think, healthy eating habits don't have to be an all-or-nothing situation. You can still indulge in your favorite, tasty dishes without worry that you will jeopardize your health unnecessarily. As long as you practice moderation, you should be fine. The ultimate factor that determines weight gain and loss is whether you are in a caloric deficit or surplus. What this means is that no particular food will cause you to gain fat just because you ate it. But if it pushes you into a caloric surplus for the day, you will gain weight. One thing that is very helpful in balancing urges is to make things yourself. This way, you know exactly what is going into your food and you can control the portion sizes. It is pretty easy to make sensible substitutions to make your favorites more healthy. Some of them are:

-Substitute two egg whites for every yolk
-Substitute applesauce for oil in baking recipes
-Substitute a sugar-free sweetener for sugar if you are cutting calories
-Substitute protein powder for some of the flour in recipes to add a boost of protein
-Substitute whole wheat bread and pasta for white bread and pasta
-Substitute chicken broth or oil spray for oil when sauteing
-Substitute cinnamon for cinnamon sugar

There are also 100-calorie packs available for just about every snack. Portion control is key - you can create your own 100 (or whatever) calorie packs by breaking a bulk size container into smaller portions using plastic bags.

One last thing - don't deprive yourself of something just because it isn't necessarily the most nutritious. If you are leading an active lifestyle, the damage will be minimal. And trying to avoid something that you absolutely love may lead you to binge later on. Enjoy in moderation.

SOURCES:

1. World's Healthiest Foods - Avocado: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

2. World's Healthiest Foods - Spinach: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

3. Garlic Health Benefits - http://www.garlic-central.com/garlic-health.html

4. World's Healthiest Foods - Soybeans: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=79

5. World's Healthiest Foods - Yogurt: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=124

6. World's Healthiest Foods - Figs: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=24

7. World's Healthiest Foods - Kiwi: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=41

8. The 29 Healthiest Foods on the Planet - http://www.bellybytes.com/articles/29foods.shtml

9. World's Healthiest Foods - Quinoa: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142

10. World's Healthiest Foods - Cinnamon: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=68

11. Acai Berry: http://en.wikipedia.org/wiki/Acai_berry#Fruit

12. Panera Bread Nutrition Facts: http://www.panerabread.com/menu/nutrition/profile.php?id=149

13. 5 Ways to Cook Vegetables Without Losing Their Nutrients: http://www.rodale.com/cook-vegetables-retain-nutrients

14. How Organic Food Works: http://recipes.howstuffworks.com/organic-food5.htm

[mrkdrt]

With high rates of obesity and soaring success of fast food restaurants, one must keep a check on the foods they consume. To maintain a healthy lifestyle, one must follow a healthy diet plan.

Sometimes it's hard to eat know what foods to eat, why to eat them, and which "healthy" foods to avoid. But with the following healthy food option tips, we can make better, informed meal choices, for a healthier lifestyle.

What top 20 foods benefit health the most?

I made my top healthiest food choices list based on certain criteria. Not only would these criteria be important to my personal goals, but almost any fitness goal, or simply to eat healthier.

For most foods I chose, nutrient density was a big concern. Sure a food can have great benefit, but if I have to eat 500 Calories of it to gain the nutrients, it defeats the purpose of a balanced diet!

Major concerns when choosing carbohydrate sources included its level on the GI scale and its fiber content. This way I can maintain healthy blood glucose levels, and have sustained energy.

I?m going to try to organize my healthy food choices into macronutrient groups, in no particular order of "healthiness":

Carbohydrates

Brown Rice

Including the outer husk of rice, this grain is great to meet your "staples" category. Complex carbohydrates ensure you don?t drastically spike your insulin, and keep you energized longer.

Oats

Sure, some people may shiver at the thought of plain oatmeal in the morning, but you?ll end up doing your body real good. A good source of complex (low GI) carbohydrates and nutrient dense, it?s a great start of your day, or anytime!

Broccoli

After hearing how good broccoli is for my body, I stopped spitting it discretely into my dinner napkin. The health benefits are endless - including cancer-fighting properties! A fantastic fibrous green vegetable that can be added to nearly any meal!

Grapefruit

This low GI fruit is full of nutrients - vitamins and minerals. Grapefruit also contains naringin, which can help sustain the effect of caffeine.

Blueberries

Blueberries are rich in antioxidants that can help prevent SEVERAL health disorders. Not only do they taste great, they actually are beneficial in fat loss programs (in combination with high fat diets).

Sweet Potatoes

Sweet potatoes are a delicious source of complex carbohydrates and valuable vitamins and minerals. Similar to carrots, they contain beta-carotene, great for your eyes!

Spinach

Incredibly packed full of nutrients in the form of vitamins, minerals (lots if iron) and flavonoids, spinach is a great choice for your greens.

Protein

Salmon

This colorful fish is a super healthy food option. It?s high in protein and omega-3 fatty acids, perfect for fitness or a healthy lifestyle!

Albacore tuna

This fish is often found in cans, or packets. Sure a fresh fish can't be beat, but you can't beat the convenience of ready-to-eat tuna. This tuna still packs high complete protein and is easy to flavor for any palate.

Chicken Breast

Chicken breast is a great complete protein source, tastes great, and is low in saturated fats. Chicken also contains some vitamins and minerals - bonus!

Shrimp/prawns

Shrimp are basically pure protein in the sense that nearly all Calories are from the protein, having almost no fat or carbohydrates. Some people may avoid shrimp due to their "high cholesterol" content, but not to worry. IMO, it is saturated fats and not dietary cholesterol that increase cholesterol in your body. So eat up, they ARE healthy!

Low-fat Milk

Choose milk that's low fat (1% or skimmed). Dairy can have a bad reputation, but its great for a protein choice. Hey, our mothers mad us drink milk for a reason! Rich in calcium - important for all ages.

Yogurt

Yogurt comes with all the benefits of milk, PLUS active bacteria perfect for your gastrointestinal tract. This not only keeps you healthier, but also can improve your body's absorption of the nutrients from the foods you eat! Be sure to choose a yogurt with low fats and sugars.

Egg whites

Egg whites pack a good amount of complete protein while still enjoying low Calories. Basically no fat, and cholesterol and carbohydrate-free, egg whites are a pure and healthy choice for protein.

Cottage cheese

Low in fats, and a phenomenal source of casein protein - to keep a positive nitrogen balance in a longer period - cottage cheese is the bomb.


Soy

I may catch heat for this one, but IMO soy is a healthy option for a complete protein source. It is also full of healthy vitamins and isoflavones - and great for the prostate (you guys). Oh the evils people warn! As many studies as I?ve read on soy, positive and negative, it seems soy does not the EXTREME estrogenic effect, nor the thyroid suppression some would like to think. But overall, soy IS a healthy food option.

[/b]Fats[/b]

Almonds

Easy to eat on the go and dense in vitamins and minerals - these tasty nuts are also a good source of protein and contain mainly unsaturated fats!

Natural Peanut Butter

This favorite of mine can also be put under protein source, as it has quite a bit. But healthy fats are strong in natural peanut butter, and who doesn?t love the taste of peanut butter? (No offense to those allergic)

Avocados

This fruit is full of monounsaturated fats, insoluble and soluble fiber and important vitamins and minerals. Surprisingly, avocados pack in even more potassium than bananas! And even better - they tastes amazing in any application.

Olive Oil

Rich in healthy unsaturated fats (keeps HDL high), olive oil is great for meals - and your heart. Add it to your meals, or have a few teaspoons straight up! See it IS a food! Your heart will be happy!


What are 5 foods that one may be lead to believe are healthy, but actually are not?

Instant Oats (Various flavors)

While these small packets may have you thinking you?re having a healthy carbohydrate-rich breakfast low in Calories, really the label speaks for itself. The flavoring not only includes artificial flavors, but is also very high in sugar - not the optimal carbohydrates you?d want.

Fruit Juice Beverages

These beverages are laden with added sugars. Avoid these as the high amounts of simple sugars will cause a big spike in your insulin - which can lead to excess fat storage!

Instant Rice

Rice is healthy, isn't it? These quick rices, especially flavored, are convenient, but not so healthy. High GI and often include artificial flavors and coloring. And yes, some nutrients of the initial rice are lost in these products also.

Breakfast cereals

Ok, that may seem harsh. In truth, there are some healthy cereal choices. But hey, who thinks Corn Flakes, Rice Krispies and Cheerios are healthy? The commercials say so, right? Well in fact, these cereals (while may have some health benefit) are above 70 on the glycemic index - another insulin spiking, sugar-crash having food option.

Bagels

Hey, they come in multigrain and whole wheat - that's good, no? Bagels are crammed full of carbohydrates, so dense, the Calories are quite high for one measly bagel. One bagel can easily through off your meal plan?s balance and your macros. Also, be sure when you choose whole wheat breads, you are getting whole wheat, and not just bread colored with brown sugar (yes, it happens).

Are we actually losing some of the nutritional values that were once in our foods?

In my opinion, organic meat and produce DO enjoy more nutrition than their mass-farmed counterparts. These are the foods that most often find their way into our meals. A way to tackle this issue is to buy from local farmer's markets - you can take home fresh and nutritious produce, without the steep rates organic food stores would have you pay. Win, win. Also when buying meat products, ask the monger or consult the label to ensure the animals are fed with actual food, and not just scraps and junk.

BONUS QUESTION: How can one balance the healthy foods with their not-so-healthy urges to still maintain a healthy diet?

The best way I put this is TRY YOUR BEST. Let?s face it, especially if you?re eating strictly healthy foods, your urges for some ?cheat foods" can sometimes be overwhelming. IMO, unless you're pre-competition, you can afford a cheat meal now or then. Sure you may succumb to temptation of cheat foods once in a while, but get over it, and get back on the health wagon! Just try not to go overboard. Try not to look forward to your cheat meal, or expect it - eat as best you can until you feel you need to cheat. Sometimes, you may lose the cravings and last longer without cheat foods than you think!

[TDE]

good info guys...

[Nostradamus2008]

are french fries bad?

[JesseRider23]

wow this is an awesome thread!! I already know a lot of the stuff, but it's really interesting and i learned some new things


are french fries bad?

yeah.. they are fried, but if you're on a bulk, they won't kill you to have

[VVSKing]

are french fries bad?

Does a bear **** in the woods?

[Vinedobosco]

are french fries bad?

They are not bad, just unhealthy =D

[Big-E.]

You have to love those sweet potatos

[static_verses]

This thread was really good, actually learned a lot, damn man and to think I ate all those muffins thinking I was doin my body good, GREAT!

[bazzi]

Guess this was an old thread. Good info for the most part. But everyone forgot one of the most under rated, non talked about foods with amazing nutritional value.

Hemp hearts (or shelled hemp seeds)

Checkout this link for the nutritional info on them.
http://www.perfectfood.ca/hempseednutrition.html

[steave89]

chicken breast and fish :)

[W11_YHO]

Avocado is my fav fruit at the moment

[J.X]

Wow!!! LUV this thread, I will be printing this up!!.........:)