Here's a short list of best and worst foods for health. I'm sure at least one of the worst will shock you and I hope the best foods will work their way into your diet. We can't stop all food that we know is bad for health but we can make better choices with better information. Have fun reading this list.
Let's start with the good foods for health.
1-Sweet Potatoes. - A nutritional All-Star -- one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.
2-Grape Tomatoes. - They’re sweeter and firmer than other tomatoes, and their bite-size shape makes them perfect for snacking, dipping, or salads. They’re packed with vitamin C and vitamin A, and you also get some fiber, some phytochemicals, and (finally) some flavor.
3-Fat-free (Skim) or 1% Milk (but not 2%). Excellent source of calcium, vitamins, and protein with little or no artery clogging fat and cholesterol. Ditto for low-fat yogurt. Soy milk can have just as many nutrients – if the company adds them.
4 -Broccoli. Lots of vitamin C, carotenoids, and folic acid. Steam it briefly and add a sprinkle of red pepper flakes and a dash of soy sauce.
5-Wild Salmon. The omega-3 fats in fatty fish like wild salmon can help reduce the risk of sudden-death heart attacks. And salmon that is caught wild has fewer PCB contaminants than farmed salmon.
6 -Crispbreads. - Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita – usually called crispbreads – are loaded with fiber and often fat-free.
7-Microwaveable or “10-minute” Brown Rice. Enriched white rice is nutritionally weak. You lose the fiber, magnesium, vitamins E and B-6, copper, zinc, and phytochemicals that are in the whole grain. Try quick cooking or regular brown rice instead.
8 - Citrus Fruits. Great-tasting and rich in vitamin C, folic acid, and fiber. Perfect for a snack or dessert. Try different varieties: juicy Minneola oranges, snacksize Clementines, or tart grapefruit.
9 - Diced Butternut Squash. A growing number of food stores sell peeled, seeded, cut, and ready to go – into the oven, into a stir-fry, or into a soup or risotto, that is – bags of diced butternut squash. Every half cup has 5 grams of fiber and payloads of vitamins A and C.
10 -Spinach and Kale. Loaded with vitamin C, carotenoids, calcium and fiber.
Now the worst foods for health.
1 -Artery Crust. Judging by the label, Pepperidge Farm Roasted White Meat Chicken Premium Pot Pie has 510 calories and 9 grams of saturated fat. But look again. Those numbers are for half a pie. Eat the entire pie, as most people probably do, and you’re talking more than 1,000 calories and 18 grams of sat fat.
2 -Strip Tease. McDonald’s Chicken Selects Premium Breast Strips sounds healthy. A standard, fivestrip order has 630 calories and 11 grams of artery-clogging fat. That’s about the same as a Big Mac, except the burger has 1,040 mg of sodium, while the Selects hit 1,550 mg, even without the salty sauce.
3 -Factory Reject. Each slice of The Cheesecake Factory’s 6 Carb Cheesecake has 610 calories – that’s the same as you’d get from a slice of its Original Cheesecake. Think of it as an 8-ounce prime rib for dessert – with 29 grams of saturated fat, a 1 1/2 days’ supply.
4 -Everlasting Dove. Dove squeezes some 300 calories and an average of 11 grams of saturated fat (half-aday’s worth) into a tennis-ball size serving (half a cup) of its Dove Ice Cream. That puts it in the same ballpark as Ben & Jerry’s and Häagen-Dazs.
5 - Starbucks on Steroids. The Starbucks Venti (20 oz.) Caffè Mocha with whipped cream is more than a mere cup of coffee. Think of it as a Quarter Pounder with Cheese in a cup. Few people have room in their diets for the 490 calories and 16 grams of bad fat that this hefty beverage supplies. But you can lose all the bad fat and all but 170 calories if you order a tall (12 oz.) with nonfat milk and no whipped cream.
6 - Angioplasta.
“Fresh, pulled white meat chicken, fresh steamed broccoli and penne pasta, tossed in parmesan cream sauce. Topped with Wisconsin cheddar cheese, then baked,” says Ruby Tuesday’s menu entry for its Fresh Chicken & Broccoli Pasta. Some patrons may know that the cheese and cream add saturated fat, but how much harm could they do? Enough to turn the dish into a 2,060-calorie megameal with 128 grams of fat. Since the fat is mostly dairy, roughly 60 to 70 of those fat grams are probably saturated.
7 -Stack Attack. Unless you’re suicidal, why on earth would you want to wolf down a Burger King Quad Stacker – 4 hamburger patties, 4 slices of cheese, 8 strips of bacon, plus sauce and a bun? That’s half-a-day’s calories (1,000), one-and-a-half-days’ worth of saturated fat (30 grams), 3 grams of trans fat, and more than a day’s sodium (1,800 mg). Urp!
8 -Salt’s On! Campbell's Chunky, Select, and red-and-white-label condensed soups are brimming with salt: Half a can averages more than half of a person’s daily quota of salt. Instead, try brands like Healthy Choice and Campbell’s Healthy Request, which have about half as much sodium.
9 - Tortilla Terror. Interested in a Chipotle Chicken Burrito (tortilla, rice, pinto beans, cheese, chicken, sour cream, and salsa)? Think of its 1,180 calories and 19 grams of saturated fat as three 6-inch Subway Steak and Cheese Subs. Plus, it has 2,900 mg of sodium! Getting the burrito with no cheese or sour cream cuts the saturated fat by two-thirds, but you still end up with 950 calories and 2,690 mg of sodium. Yikes!
10 -Razzle, Dazzle ‘em. A Mint Chip Dazzler at Häagen-Dazs stores (three scoops of ice cream, hot fudge, Oreos, chocolate sprinkles, and whipped cream) has 1,270 calories and 38 grams of saturated fat — that’s two days’ worth. Think of it as a T-bone steak with Caesar salad, and baked potato with sour cream. But that’s for dinner — yet many people have a Dazzler as a dessert after lunch or dinner!