When it comes to food, it can be hard to know what is actually good for us.

As
new research on what we eat emerges every day, registered dietition and
nutritionist Maya Feller breaks down some of the surprising health
benefits of foods that often get a bad rap, but she says can be enjoyed
as part of a healthy diet when eaten in moderation.
Here Feller discusses the surprising virtues of four of our biggest dietary vices.
1. Eggs
In
the recent past, some health professionals cautioned the general public
against consuming eggs. The thinking was that consuming more than three
whole eggs per week contributed negative amounts of dietary cholesterol
and fat, and would hurt cardiovascular health, as well as weight,
according to Feller.
Recent
research, however, has found that the consumption of eggs is associated
with better satiety, which results in a decreased risk of overeating,
Feller told ABC News. Eggs are also a great source of protein as well as
Vitamin D and Vitamin B12, and leucine, an important amino acid that
your body needs for muscle synthesis.
Feller recommends combining eggs with non-starchy vegetables. Here is her simple recipe for enjoying eggs with any meal.
Ingredients
1 whole egg and 2 egg whites
1/4 bunch of chopped Swiss chard
1 clove of garlic1/8 vidalia onion
1 whole egg and 2 egg whites
1/4 bunch of chopped Swiss chard
1 clove of garlic1/8 vidalia onion
Directions
Heat a pan, add 1 tbsp olive oil and cook onions and garlic until translucent then add the Swiss chard and cook until tender. In a separate bowl, beat the eggs then pour into a pan. Scramble together and enjoy with a side salad.
Heat a pan, add 1 tbsp olive oil and cook onions and garlic until translucent then add the Swiss chard and cook until tender. In a separate bowl, beat the eggs then pour into a pan. Scramble together and enjoy with a side salad.
Feller
also recommends enjoying a hard boiled egg as a snack with mixed
vegetables such as cucumber, bell peppers, green beans and cherry
tomatoes.
2. Full-fat, plain dairy products

Some
health professionals encourage patients to steer clear of full-fat
dairy, because many believe that whole dairy products can contribute to
too much total and saturated fat in your diet, as well as calories, to
be considered healthy, according to Feller.
Some
recent research, however, has found that consuming full fat dairy
products is associated with better satiety, meaning people are less
likely to over-eat and make poor food choices after consuming full fat
dairy products, Feller told ABC News.
In
addition, yogurt possesses many unique properties, according to Feller,
including containing lactic acid bacteria, which may positively affect
your gut microbiota.
Plain,
whole yogurt can be enjoyed in a multitude of ways. Feller recommends
using it as a topping for bean chili, as a pairing with fresh berries,
as the base of chia pudding or as the base of a cucumber salad.
3. Coffee

New
research, however, has uncovered evidence that drinking coffee, and
decaf coffee, may be associated with a decreased risk of developing some
degenerative diseases and even some cancers, according to Feller.
While
the research is still evolving, Feller recommends that people drink no
more than two to three cups of coffee per day, and to drink it before
noon so as not to disturb their sleep patterns. In addition, Feller
recommends skipping the added sugar and opting for cinnamon, nutmeg or
vanilla or dairy.
4. Peanut Butter

The
key to keeping nuts healthy is to have them without added sugars or
fats, and for those that are salt-sensitive without added salts,
according to Feller. Raw or roasted, one serving per day can be a
nutritious snack and part of a well-rounded healthy diet.
To
eat nuts as a snack, Feller recommends enjoying one serving of nuts
with one whole fruit of your choice or with a snack-sized bag of
non-starchy vegetables of your choice.
To
eat nuts as part of a meal, Feller recommends enjoying one ounce of
nuts sprinkled over non-starchy vegetables of your choice and served
with one serving of starchy vegetables or whole grains.
ABC
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