14 ‘bad’ foods you can stop demonising

Call it the comeback snack, because it actually has come back a better version of its former self. Many manufacturers have cut down on the artificial additives, preservatives and insane amounts of sodium, and instead offer nitrate-free varieties in gourmet flavour combos, like chili lime and black cherry barbecue. The other pluses: jerky is super high in protein, low in kilojoules, and supplies a good dose of iron and zinc – two essential minerals that help boost your immune system, says Zuckerbrot. If you’re not into the beef, there’s chicken or turkey jerky, or even vegan options. Look for brands that say ‘no nitrates’ on the package, and stick to a 30g serving, or about the size of your thumb.

White versions don’t offer much in the way of nutrition, but you know that. And the first time you tried whole-grain pasta was also the last – the gummier texture and grainier taste was tough on the stomach. But give it another shot. The quality of whole grain pasta is much improved, and you still get the benefits of the fibre, vitamins and nutrients. Other better-than-white pastas include those made with semolina flour, milled from durum wheat, which is higher in protein, says registered dietician Libby Mills. Whole-wheat pasta blends, which contains both whole wheat and refined grains, are also available; as are pastas made from quinoa, lentils, edamame and chickpea.

Looking for an alternative to spaghetti bolognese for dinner? Try this Golden penne with goat’s cheese recipe.

People malign this little crustacean for containing too much dietary cholesterol. The recommended limit is 300mg per day; an 85g portion of prawn has about half that – so you can work it into your diet, says Zuckerbrot. And here’s why you want to: shrimp is a great source of lean protein and very low in fat and calories. Eat it raw or grilled, and serve with broccoli, barley or another high-fibre food. “Fibre attaches to dietary cholesterol found in prawns and helps usher it out of the body so it never gets absorbed,” explains Zuckerbrot.

Need some barbecue inspiration? Go gourmet with these Teriyaki-glazed seafood skewers.

The stuff they serve at movie theatres should remain in exile: chomp your way through a large tub and you can easily ingest upwards of 4000 kilojoules and 50g of saturated fat, says Zuckerbrot. Oil-popped, flavoured, microwave or pre-packaged gourmet popcorn aren’t much better – they are often heavily processed and loaded with sugar or salt. But basic air-popped kernels are high in satisfying fibre and contain as few as 130 kilojoules per cup. Pop your own kernels on the stove with a little bit of vegetable oil – and don’t forget to shake while cooking.

If you don’t drink wine, this is not a reason to start. But if you do enjoy a glass now and then, swirl and sip sans the guilt. Research shows drinking a moderate amount of red wine is associated with good heart health. And a large study found light to moderate alcohol consumers were less likely to die prematurely from any cause, including heart disease, compared to those who never drank. Drinking in excess, however, can hurt your heart, and lead to lots of other health problems. Stick to one glass per day for women; one to two for men.

You’ve heard a gazillion times that dark chocolate is a good choice, thanks to research that suggests its disease-fighting flavanols can help reduce blood pressure and protect against cardiovascular disease. You can get the same healthy nutrients in a cup of hot chocolate – as long as you make it with 100 per cent unsweetened cocoa powder (with a touch of sugar or teaspoon of pure maple syrup, if your taste buds prefer). Cocoa powder that’s been ‘dutched’ or ‘processed with alkali’ means it’s gone through an additional step to neutralise the cocoa’s acidity, which results in a darker, milder powder, but also significantly lowers the flavanol content. And as far as the instant hot chocolate mixes, just say no: they’re packed with sugar and additives.

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Source: RD.com