I got an email from Food Network this morning. That, HGTV, and Law & Order are the only channels/shows I watch. Anyway, this email was about 10 healthy foods everyone thinks are unhealthy, which led me to healthy breakfast foods, which led me to healthy foods under $3. It is always my goal to eat healthy. However, I'm one of those who pretty much just eats whatever the heck I want--thankfully I like fruits & veggies and they make their way into my meals. So here's the information from those pages. The article titles are links!
10 Foods That Are Healthier Than You Think:
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!
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.
10 Foods That Are Healthier Than You Think:
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!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
10 More Foods That Are Healthier Than You Think:
1. Cheese
While you will find some unhealthy fats, don’t count out cheese! It’s an excellent source of protein, calcium and even contains a small amount of vitamin D. Watching your waistline? Keep portions to about 1-ounce and choose lower fat varieties like Swiss, Parmesan or part-skim mozzarella and ricotta.
2. Bread
Some people are still afraid of eating carbs and bread is usually the first to go. But don’t toss those loaves out just yet! You’ll be missing out on nutritious goodies like fiber and important B-vitamins. Limit intake to no more than a couple of slices per day and choose whole grain varieties most of the time.
3. Lettuce
Classically misconstrued as a food that “doesn’t count” – lettuce packs in nutrients like hunger-fighting fiber, antioxidants and vitamins A, C and K. The darker the leaf, the more nutrients it has so bulk up salads, wraps, sandwiches and tacos with a fresh, green, low-calorie crunch.
4. Fruit Butters
Don’t let the name fool you, there’s no butter in this cooked-down fruit puree. Commonly available in apple, pumpkin and peach flavors, it’s divine spread on toast, mixed into yogurt or used in place of some of the oil when baking.
5. Pizza
Yes, pizza! The combination of bread, lycopene-rich tomatoes and toppings like cheese and veggies actually make for a darn healthy meal. Homemade is the best way to go to keep the portion sizes, calories and grease under control.
6. Dried Fruit
It might taste like candy but dried fruit has a lot more to offer. Drying fruit allows the natural flavors to concentrate, making it naturally sweet. While you should be careful with portions, dried fruits like raisins, cranberries, pineapple and apricots are a healthy addition to hot and cold cereals, salads and trail mix. Look for brands without added sweeteners and keep portions to a modest couple of tablespoons.
7. Chili
When you consider the ingredients – beans, veggies, spices and maybe some meat – chili is healthy eats. Dial back on the fatty meats and toppings like sour cream and cheese and you’ve got a healthy and satisfying one-pot meal.
8. Shellfish
Shellfish like shrimp and lobster always get the shaft for being too high in cholesterol. But it turns out they can be part of heart-healthy diet because they are low in calories and saturated fat and high in protein. Learn more about why we love shellfish.
9. Chocolate
A recent study found that chocolate eaters may have a reduced risk of heart disease. We’ve got 28 favorite ways to munch on chocolate but be sensible about your choco-indulgence. Too much fat, calories and sugar from chocolate is certainly not good for your heart (or your waistline).
10. Steak
Carnivores rejoice! Red meat can be enjoyed in moderation for the benefit of healthy goodies like protein, iron, niacin and vitamin B12. The heart-healthy trick is to opt for lean cuts like beef tenderloin and flank steak. Get the skinny on the leanest cuts of meat.
8 Healthiest Breakfast Foods
With more hunger-fighting protein than traditional yogurt, it’ll keep those mid-morning hunger pangs at bay.
Oatmeal
Start your day off with a warm bowl of oatmeal — choose rolled or steel cut oats.
Skip the sugary packets and add a little sweetness with dried fruit,
applesauce or a touch of honey or brown sugar. Use your slow cooker to make getting a healthy breakfast even simpler.
Berries
Toss blueberries, strawberries and raspberries on cold cereal, oatmeal, yogurt, pancakes or French toast. Berries are high in an anti-inflammatory compounds called anthocyanins, which may help reduce heart disease and diabetes, and improve eyesight and short-term memory.
Peanut Butter
Need a quick protein boost in the morning? Spread a tablespoon of the stuff on whole grain bread, add to a smoothie, mix into oatmeal or spread on apple slices. Remember to choose the natural kind to keep sugar under control.
Eggs
Easy and versatile, eggs contain vitamins A and D and the antioxidant lutein for healthy skin and eyes. Scrambled, soft-boiled, poached or over easy, serve with whole-grain toast for a stay-with-you breakfast.
Flaxseeds
Sprinkle flaxseeds on yogurt, oatmeal or blend in your morning smoothie or muffin batter. This high-powered seed adds extras omega-3 fat, fiber and protein.
Cottage Cheese
Top low-fat cottage cheese with fresh fruit for an on-the-go breakfast that will leave you satisfied. Packed with 16 grams of hunger-fighting protein and only 1 gram of fat, it’ll help get your day started.
Whole-Grain Cereal
A bowl of whole grain cereal and low-fat or skim milk takes only minutes to put together. But watch out for whole grain cereal boobie traps, like high calories and sugar. See which popular brands reigned supreme in our cereal taste test.
Cost: $1 per 6-ounce container
Greek yogurt has a thicker texture and tangier flavor than regular yogurt — and that’s a good thing! It’s also is high in calcium, probiotics and contains no added sugar. Enjoy it with fresh fruit, added to smoothies or to replace half the mayo in any recipe. I use it instead of sour cream on baked potatoes and tacos. Buy in larger sizes (which will cost more), to get more yogurt for your buck.
#2: Whole Grain Pasta
Cost: $2.29 per pound
Every cook has pasta in the cupboard for quick weeknight meals. Whole-grain versions have the same calories as refined “white” pasta, but more fiber, protein and vitamins. You can feed 4 to 6 people with a pound of pasta (as long as you follow the serving sizes!), so it’s an excellent, budget-friendly option.
#3: Bananas
Cost: $0.39 each
You can’t beat a healthy snack that costs less than 50 cents! A medium banana has about 100 calories, 3 grams of fiber as well as potassium and vitamin B6. Best of all, bananas are easy to transport (and come in their own sterile package). Add sliced pieces to cereal, oatmeal or a peanut butter sandwich for a more substantial meal. Apples and oranges — our other favorite, classic fruits — carry a similar price tag when they’re in season.
#4: Brown Rice
Cost: $1.40 per pound
Like whole-grain pastas, brown rice has the same calories but more nutrients than the white variety — and you can take advantage of that for only a small price difference (about $0.03 more per ounce). I use rice for stir-fries, burritos and cold veggie and rice salads. A little goes a long way -– 1/3 cup dry rice cooks up to 1 cup.
#5: Frozen Peas
Cost: $2.19 per pound
Peas are nutrient-rich legumes. One cup has 6 grams of fiber, 7 grams of protein and more than half a days worth of vitamin A — all for only 100 calories. Frozen peas are a lot more convenient than shelling your own; plus, they keep for months and you can quickly add them to a variety of meals. I toss them into soups, salads, rice and pasta dishes to add some flavor, texture and fresh green color.
#6: Almonds
Cost: $0.33-$1 per ounce
Nuts may have a reputation for being pricey but as you can see, they are actually very budget-friendly – especially when you consider that 1 ounce is a proper portion for a snack (that’s about 22 almonds). Almonds are a great source of heart healthy unsaturated fat, vitamin E and protein. So enjoy them – just do so in moderation.
#7: Eggs
Cost: $2-3 per dozen
Eggs are not only a terrific source of protein; they also contain omega-3 fats and vitamin B-12 for energy production. And no, they’re not just for breakfast –- I like to whip up omelets, quiche or frittatas for easy, affordable weeknight dinners. A plain, hard-boiled egg makes a fast and filling snack, too.
#8: Sweet Potatoes
Cost: $1 each
Did you know a medium baked sweet potato has almost 40% of you daily vitamin C needs and over 400% of your daily vitamin A? Yeah, these babies are superstars. The bright orange color tells you that they are chock-full of beta-carotene — the antioxidant that helps protect cells from cancer or aging. Baked, roasted, boiled, mashed or even grilled, I love them anyway I can get them.
#9: Canned Beans
Cost: $1 per 15.5-ounce can
If you read Toby’s post on the benefits of beans, then you already know how nutritious they are. They’re also affordable, convenient and last in your pantry for up to a year. Just make sure to always rinse and drain them well before adding to soups, stews, salads and rice or pasta dishes — otherwise you’re keeping unnecessary sodium. (P.S.: Buying dried beans in bulk is even cheaper.)
#10: Broccoli
Cost: $2.50-3 per bunch
One cup of broccoli has only 30 calories and more vitamin C than an orange (it’s true!). Raw, steamed, stir-fried or roasted, broccoli takes on very different flavors, so experiment and see which you like the best (we do a lot of roasted broccoli in our house). Buy the bunch broccoli instead of the crowns; the stalks have a ton of flavor and you get more for your money. Add chopped stalks to stir-fry or shred them to make your own broccoli slaw.
Cost: $0.89 per 1 pound bag (about 9 carrots)
Even my kids tout the benefits of carrots, “They give you healthy eyes, mom” they always tell me. But beta-carotene has more benefits than meets the eyes. It also helps promote healthy bones, skin and hair. Make carrot soup, add to a stir-fry, or slice into strips for an easy kids snack.
#2: Low fat cottage cheese
Cost: $2.75 per 16-ounce container
This perfect combo of protein, carbs and fat will help keep you satisfied. It’ll also give you a boost of calcium with 10% of your daily recommended dosage in every ½ cup serving. If you’ve been passing this under-appreciated food in your dairy aisle, check out more reasons why we love it.
#3: Canned Tuna
Cost: $1.00 per 5 -ounce can
Buying in bulk or on sale will save even more on this popular protein. If you’re a tuna salad lover, don’t make the common mistake of drowning it in artery clogging fat! Instead, try our tips to lighten it up. Not sure which type of tuna is healthiest? Read up on how to choose the right canned variety.
#4: Apples
Cost: $0.79 each
This easy-to-tote snack is one of the most budget-friendly fruits around. But there’s so much more to do with these babies— give any of these 31 healthy apple recipes a try.
#5: Natural Peanut Butter
Cost: 2.48 per 15-ounce jar
Portion control is key with peanut butter. Use the recommended 2 tablespoon serving and you’ll get 13 servings out of each 15-ounce jar. That’s 17 cents per portion. For snacks, 1 tablespoon is recommended– so you’ll get 26 servings (or 8.5 cents per portion). Talk about hitting the budget-friendly jackpot! There are so many ways to love it—here are our top 10. You can also check out how your favorite brand stacked up in our peanut butter taste test.
#6: Rolled Oats
Cost: 2.66 per 18-ounce container
An 18-ounce container gives you 13 1/2-cup portions– that’s 20 cents per portion! Oats are brimming with energy-boosting B-vitamins like riboflavin, niacin and thiamin. They’re also high in soluble fiber, which have been shown to help lower cholesterol (just like you see on the commercials). But if you think oats are just for breakfast, think again! Check out these scrumptious, healthy oatmeal cookie recipes.
#7: Edamame
Cost: 2.49 per 16 ounce bag (in pod)
Munch on baby soy beans (a.k.a. edamame) instead of chips or other salty snacks. Each ½ cup serving contains 100 calories, 8 grams protein, 3 grams fat, and 9 percent of your daily dose of vitamin A,vitamin C and iron. Each 16 ounce bag has 3 servings—that’s $0.83 per portion.
#8: Frozen Broccoli
Cost: $1.36 per 16 ounce package
When you can’t get your hands on fresh broccoli, frozen is the perfect alternative. Frozen varieties are good money savers since you can use small portions at a time, which makes them last longer. Cook frozen broccoli as a quick weekday side or add to a stir-fry, stew or pasta dish.
#9: Pearled Barley
Cost: $1.03 per 16-ounce bag
This nutty tasting whole grain is loaded with fiber, iron, selenium, and energy-boosting B-vitamins. Use in soup, sprinkle cooked pearled barley on top of a salad, or use in place of Arborio rice in a risotto.
#10: Canned Lentils
Cost: 1.63 per 15-ounce can
This legume is packed with hunger-satisfying protein and soluble fiber (the kind that helps lower cholesterol). Cook up a lentil soup, toss in a stew, mix with rice, or bake up a batch of Alton’s Lentil Cookies.
