Carrots, pumpkin, zucchini

Carrots, pumpkin, zucchini: carrots, pumpkin, zucchini is a source of vitamin A. Protective effect against cancer because they contain carotene is also known.

Spinach and other green leafy vegetables: vitamin A, vitamin C and calcium term partners. Especially those above 35 years old spinach and other green leafy vegetables to consume more important.

Garlic: Garlic is antibacterial and anti-virus, but also the effect of the immune system booster. Powerful source of selenium in the garlic for a healthy life should necessarily includes sulfur. The stomach and intestines that help to strengthen the garlic into a tooth at each meal necessarily consumed name.

Kiwi: Daily vitamin C you need to eat enough for this little kiwi. Because the kiwi, at least with more vitamin C than oranges bananas contain potassium up.

Green tea: do not add nutritional value of plant and accelerate your weight loss will be very helpful for us to review. Contains highly antioxidant, supports our heart health, digestion and blood sugar by helping the body temperature settings. Accelerates the metabolism, increase fat oxidation. In this way, helps us lose weight.

Cabbage: broccoli, cabbage, cauliflower is a good source of beta carotene, and shall protect the body against free radical damage. They also contain vitamin C and calcium. Cauliflower, the indole content, and other materials with antikansorejen effect bioflavonaid while research, in particular the regular consumption of cabbage, the risk of breast cancer in women who have put reduced significantly. Brussels sprouts are one hundred percent of daily vitamin C requirements are met.

Ginger: helps the body fight infections, toxins allows ejected. Known to be effective in the fight against cancer ginger, tea consumed as fresh as you can eat and can also add to.

Black radish: Antibiotic features include oils and is effective against infections. Appetizer, diuretic, liver and bile amplifiers also have to remove effects that can drink water or land turbun roots can consumed fresh in salads.

Grapes, kiwi, blueberry and orange: This fruit is one of vitamin C stores. He therefore must be consumed in large quantities. Especially the orange peel as much as possible while trying to peel the thin.

Avocado: egg-shaped fruit, cancer, heart and reduces the risk of diabetes. And contains healthy monounsaturated fat.

]]> http://healthlifes.org/nutrients-that-protect-from-diseases.html/feed 3 http://healthlifes.org/cornflakes-with-chocolate-milk.html http://healthlifes.org/cornflakes-with-chocolate-milk.html#comments Tue, 23 Feb 2010 13:10:45 +0000 admin http://healthlifes.org/?p=546 Continue reading →]]>

chocolate

What You Eat When Nobody’s Watching

Not long ago, I was reveling in a quiet evening at home. My husband was away on a business trip, and our infant daughter was snoozing in her crib. I had just settled down with a book when a small voice in my head pinged me: Pantry. Bottom shelf. I ignored it and continued to read, but the voice became more insistent, more wheedling: Go get it. You’re allll alone. Go. Now.

I obediently rose, made my way to the pantry’s bottom shelf, and found it: a box of pistachio-flavored instant pudding, stashed behind a bag of crushed flaxseed. In a trance, I began an all-too-familiar ritual: adding two cups of milk to the mix, which was the queasy green color of hospital walls and flecked with desiccated pistachios. Immediately, the goo thickened up, thanks to disodium phosphate and tetrasodium pyrophosphate. Then I slopped it into a large bowl, grabbed a spoon, and happily polished off three of the four servings.

I know. I know. I write for a magazine called Health, for goodness’ sake. And normally I’m a seven-helpings-of-fruit-and-veg, farmers’ market–attending, supplement-popping flexitarian locavore. But every once in a while, when I’m free of my husband’s horrified gaze, I’ve got to have that instant pudding. It’s sweet, it’s cold, and it reminds me of being a kid, when my favorite babysitter, Nancy, would whip me up a bowl after my folks went out to dinner.

I don’t know another soul who eats this flavor of pudding, but when it comes to quirky eats, I’m certainly not alone. When I started quizzing otherwise-mindful eaters on what they really ate when they were by themselves, the variety—and loopy inventiveness—was impressive.

Cornflakes with chocolate milk. Fried-bologna sandwiches on white bread slathered with mayonnaise. (This, from someone who goes to the gym seven days a week.) Vanilla ice cream topped with globs of microwaved creamy peanut butter. Canned crescent rolls lacquered with spray butter, cinnamon and sugar, and a pinch of nutmeg (“like a bad cinnamon roll,” says its proud creator).

cnn health

eat Time

Between office merrymaking, neighborhood fêtes and assorted other bashes, the calendar at holiday time is crammed with opportunities to enjoy our favorite indulgences and meet this year’s party crashers those extra unwanted pounds. But shindigs don’t have to spell diet disaster. I love a scrumptious party buffet as much as anyone, but over the years, I’ve learned how to celebrate without gaining weight.

My strategy? I never hit a party on an empty stomach. About an hour before I leave home, I munch on a healthy snack with some protein, such as nuts or yogurt, to take the edge off. This way, I can concentrate on the conversation, not the canapés.

Second? If I want a treat, I have one or two, but I try not to follow the waiter around the room. If the cheese balls are calling my name, I snap one up, then try to find a healthier option to fill up on.

Finally, given the choice between a good-for-you and a not-so-healthy food, I choose the more virtuous option. Wild salmon or the porterhouse? Salmon, please. Margaritas or wine? I can have fun at a party sipping lower-calorie heart-healthy Pinot Noir, thank you!

By simply following these three healthy commandments, I enjoy every bash without feeling the urge to exercise twice as hard the next day. Want to savor the good times without gaining? Follow these keys to RSVP “yes” to slim!

Consider the morning after. Tempted to double back to the buffet or dessert table? Put down your fork and ask yourself a question, says Judith Beck, Ph.D., of the Beck Institute for Cognitive Therapy and Research in Philadelphia: “How do I want to feel tomorrow? Bloated and disappointed in myself or proud and healthy?” You’ll be motivated to let the waiter clear your plate. Create a visual reminder of your goal to eat moderately by wearing your “skinny” dress or a favorite bangle. Remind yourself: I’m trying to take good care of ME! (Let our style squad help you find a new party dress with daily Lunchtime Deals.)

Prioritize seasonal specialties. I’m a sucker for chocolate lace cookies like my great-grandmother used to make. I never pass up a lace cookie during the holiday season because I know I’m unlikely to find myself in the temptation zone after the ball drops. Then, come January 1, I revert to fruit and other healthier choices. If I swore off lace cookies altogether, not only would the holidays be joyless, but my willpower would diminish at some point (whose doesn’t?). I’d probably go overboard. Got visions of your own version of lace cookies? Save room in your calorie budget for whatever makes your taste buds merry. See which cookies are the smartest pick for the party season.

Nix impossible resolutions. The way I see it, the minute I “resolve” not to eat something, it’s all I want! Better to aim to eat reasonably healthy throughout the year—yes, even smack in the middle of the social whirl, than to pledge to start fresh on January 1. If you think your days of eating for enjoyment are numbered, you’ll be more likely to overindulge while you’re still “allowed,” says Heather K., Jones, R.D., coauthor of What’s Your Diet Type (Hatherleigh Press). Instead, nibble sensibly and consistently, which means sampling some of your favorite indulgences but keeping up the “mostly healthy” approach. That way, you won’t feel compelled to go on a pre-resolution eating spree, or need to take off the holiday pounds come January—because you won’t have added them in the first place. Now, that’s cause for a toast!

Make the most of all your meals by loading up on superfoods that combat fat, fight stress or perfect your complexion.

Worst Chicken Appetizer

A funny thing has happened to America’s restaurant appetizers, starters, and sides: They’ve started growing bigger than the main meals. It’s now common for a diner to wolf down 500 or 600 greasy calories before even starting on the entree, or to find that amount sitting alongside an already-giant burger.

One might wonder where all the calories end up. The answer: our collective belly-fat supplies. Last year, obesity rates stayed constant in only 13 states, while the other 37 states saw an increase. This big fat growth—which stretches over 75 percent of America—is due in no small part to our propensity to eat full meals before we eat full meals. (It’s not uncommon anymore to take in 2 days’ worth of calories in a single meal at one of our favorite restaurants.)
To help you wrap your arms around the problem, the writers of the bestselling Eat This, Not That! series have gathered the most gluttonous starters and side binges in America. If this list doesn’t make you hungry, then you’re already ahead of most of us.

Worst Seafood Appetizer
Long John Silver’s Breaded Clam Strips
320 calories
19 g fat (4.5 g saturated, 7 g trans fat)
1,190 mg sodium

The restaurant industry began to shift away from frying in partially hydrogenated oil 10 years ago. Now, Long John Silver’s is one of the few places left clinging to their trans-fatty fare. The word that should have set you off was “breaded”—it implies that the dish has been fried in oils, and in this case, those oils are packed with potentially heart-harming trans fats. Who wants to order fried seafood through a squawk box anyway? Luckily, Long John also serves up a number of dishes that boost good cholesterol, none better than the simple grilled fillet of salmon.

Eat This Instead!
Lobster Stuffed Crab Cake
170 calories
8 g fat (2 g saturated)
390 mg sodium

Worst Kids’ Side
Bob Evans Smiley Face Potatoes
524 calories
31 g fat (6 g saturated)
646 mg sodium

These incessantly smiling potatoes are more than just creepy; they’re more fat-and-calorie-packed than Bob’s Sirloin Steak. Let this be a lesson to you youngsters: Just because they’re smiling, doesn’t make them nice.

Bonus Tip: Most restaurants’ kids’ meals are dietary disasters—but not all. See which one made our list at eatthis.com.

Eat This Instead!
Home Fries
159 calories
3 g fat (1 g saturated)
533 mg sodium

Worst Drive-Thru Side
Arby’s Large Mozzarella Sticks
637 calories
42 g fat (19 g saturated)
2,047 mg sodium

Fried cheese is never a good idea, but as a sandwich sidekick, it spells certain disaster. Anything with as much saturated fat as a Double Whopper should not be called an appetizer or a side. Arby’s menu presents a side dish conundrum, given that their entire roster of “Sides and Sidekickers” receives the deep-fried treatment. Best to skip over this section entirely. If it’s cheese you crave, order the French Dip ’N Swiss or Ham and Swiss Melt instead to save more than 300 calories.

Eat This Instead!
Martha’s Vineyard Salad with Light Buttermilk Ranch Dressing
330 calories
14 g fat (5 g saturated)
923 mg sodium

Worst Chicken Appetizer
Denny’s Buffalo Chicken Strips (5)
730 calories
32 g fat (0 g saturated)
2,940 mg sodium

Another example of how two seemingly similar items can be worlds apart in terms of nutrition. We’ve seen worse strips, to be sure, but when you can have a basket of wings for less than half the calories, why would you choose these? We’ve never seen a leaner wing than the ones from Denny’s. But like any good wings, they should be shared (especially with that sodium count).

Eat This Instead!
Buffalo Wings (9)
300 calories
21 g fat (5 g saturated)
1,940 mg sodium

Worst “Healthy” Starter
P.F. Chang’s Chicken Noodle Soup
759 calories
24 g fat (4 g saturated)
4,135 mg sodium
92 g carbohydrates

Researchers from Penn State found that starting dinner with a bowl of soup can cut calorie intake over the course of the meal by up to 20 percent. But when you start dinner with 180 percent of your daily sodium allotment, why bother going on? It’s the best part about getting sick: the promise of chicken noodle soup yet to come. Studies have shown it works, too, but no study could have planned on the torrent of sodium that swirls among Chang’s noodles. Experts recommend capping your daily sodium intake at 2,400 milligrams. Any more than that can put you at an increased risk for heart disease over time, not to mention swell you up with retained water. Unfortunately, all Chang’s soups suffer a similar fate. Your only choice is to swap out your bowl for a smaller cup.
Bonus Tip: One of the biggest secret sources of calories in our daily diets comes in liquid form. For 12 terrifying examples, check out The Worst Beverages in the Supermarket.

Eat This Instead!
Egg Drop Soup (cup)
61 calories
2 g fat
1,122 mg sodium

Worst Dip Appetizer
Chili’s Hot Spinach & Artichoke Dip with Chips
930 calories
77 g fat (34 g saturated)
3,130 mg sodium

Sure, there are artichokes and spinach in this dip, but they are drowned in cheese and mayo. These nutrition numbers are just for one serving—the plate, which you may easily plow through, surely has more than one serving. Opt for an app that doesn’t test your self-control, like the eggrolls. With almost half the fat and 1/3 the sodium, they are one of the safest items on Chili’s appetizer menu.

Bonus Tip: Those post-meal calories are just as damaging to your diet as the ones you consume in appetizer form. Check out the 10 Worst Ice Cream Treats in America for a jaw-dropping list of dangerous desserts.

Eat This Instead!
Triple Dipper Southwestern Eggrolls with Avocado Ranch (2 each)
640 calories
42 g fat (10 g saturated)
1,370 mg sodium

Worst Potato Side
Dairy Queen Chili Cheese Fries
1,240 calories
71 g fat (28 g saturated, 0.5 g trans fat)
2,550 mg sodium

This is DQ’s real Blizzard. You can almost feel your blood pressure rise just looking at this catastrophe. Too bad it’s listed as a side, gobbling up an entire day’s worth of sodium and half a day’s calories before you move on to your burger. This one’s a no-brainer: chili, cheese, fried potatoes. But even a savvy eater couldn’t possibly anticipate how bad these three ingredients could be when combined by one heavy-handed fast-food company. Stick with classic ketchup and recapture 930 calories.

Eat This Instead!
French Fries (regular)
310 calories
13 g fat (2 g saturated)
640 mg sodium

Worst Appetizer in America
On the Border Firecracker Stuffed Jalapenos with Chili Con Queso
1,950 calories
134 g fat (36 g saturated)
6,540 mg sodium

Tex-Mex cooks are never shy with the salt, but this dish breaks even their reckless boundaries. Each little cheese-stuffed popper contains more than 1,000 milligrams of sodium. Appetizers are the most problematic of most chain-restaurant menus. That’s because they’re disproportionately reliant on the type of cheesy, greasy ingredients that catch hungry diners’ eyes when they’re most vulnerable—right when they sit down. Seek out lean protein options like grilled shrimp skewers or ahi tuna when available; if not, simple is best—like chips and salsa.
Bonus tip: To discover more deceptive dishes posing as health food imposters, check out this must-read list of 30 “Healthy” Foods that Aren’t.

Eat This Instead!
Chips and Salsa
430 calories
22 g fat (3.5 g saturated)
440 mg sodium

Chestnuts,

Uncommon yet delicious

Usually people are too blinded by butternut squash and sweet potatoes to pay attention to the variety of produce that hits stands once the temperatures drop. Try these 10 uncommon yet delicious fruits and veggies in our favorite healthy recipes.

Radishes

A good source of vitamin C, radishes have a crunchy texture and slightly sweet taste. Cook them with a little salt or sugar, and they develop into a tender side dish. Or stir-fry them with other veggies, and they’ll complement soy sauce perfectly.

Blood oranges

Include these tangy citrus fruits in winter salads, desserts, and drinks. Just like other varieties of oranges, they’re rich in vitamin C and fiber. However, it’s their deep red color that makes them an eye-catching addition to holiday meals.

Snow peas

A stir-fry favorite, snow peas are low-calorie veggies packed with plenty of vitamins C and K. Their crunchy texture also makes them a delicious contrast in pastas. Just remember that they’ll only keep for a few days in the fridge, so cook them shortly after you buy them.

Cabbage

In a nutritional showdown, don’t get cabbage confused with iceberg lettuce. A cup of this leafy veggie packs almost 100% of your DRI of vitamin K, plus vitamin C and fiber. And, like other cruciferous vegetables, it contains phytonutrients that naturally detox the body.

Rhubarb

This stalk vegetable thrives in the cold weather and has a distinct tart and somewhat sour taste. Just like other tart flavors, rhubarb is best sweetened with sugar, honey, or fruit juice to balance out the acidity. And this low-cal veggie contains vitamins C and A and calcium.

Chestnuts

The fruits of chestnut trees produce a holiday favorite that is only in season for a brief time each winter (from approximately October–December). They’re a good source of vitamin C, but more importantly, they bring a subtly sweet, nutty flavor to a variety of vegetables and breads. Fresh chestnuts may be tricky to find, so try bottled varieties or visit specialty grocery stores.

Artichokes

Artichokes come into season in early spring and then again in early winter. Though it may be convenient to buy them in a can, fresh artichokes are naturally savory and delicious. They’re rich in fiber, vitamin C, and folate, which is essential for producing new cells.

Persimmon

These sweet fruits have a unique texture that can be either mushy or firm. They’re a good source of vitamin C and fiber, and are used to add a tangy flavor to salads. However, the fruit can also be blended into baked goods or festive drinks.

Kale

Kale is a delicious winter veggie that actually gets sweeter when the frost hits the ground. Plus its earthy flavor makes it a great addition to a variety of savory meats. In terms of nutrition, kale is a superfood, containing high amounts of vitamins K, A, and C, and even a bit of calcium.

Cranberries

You probably have your share of these tart berries on Thanksgiving, but they’re so delicious—and healthy—that they’re worth mentioning. Not only do they reduce the risk of certain infections, but they also contain vitamin C and may even improve HDL (good cholesterol) levels.

Lower Cholesterol

Can you be a vegetarian and still eat meat? Here are the confessions of a social carnivore.

My love affair with meat is almost over. Although I have packed a turkey sandwich in my brown-bag lunch for most of my life, I’ve been eating less and less meat over the years for a number of reasons.

For one, I know a plant-based diet is good for my health; in some studies, vegetarian diets have been associated with lower LDL, or bad, cholesterol and blood pressure, and a decreased risk of type 2 diabetes and some types of cancer. High cholesterol runs in my family (my mother recently discovered she had high LDL levels), plus meatless meals can be cheaper, have less impact on the environment, and are just plain easier when I’m dining out with my vegetarian boyfriend.

There’s just one teensy problem: I actually like the taste of meat. Who doesn’t want turkey on Thanksgiving or a bowl of chicken soup when she’s sick?

And I’m not alone. The results of a national survey published in 2003 in the Journal of Clinical Nutrition found that a majority of self-described vegetarians eat meat once in a while. In fact, two-thirds of people who identified themselves as vegetarians ate meat, fish, or poultry on one or both of the two days they were asked to recall.

Although I stick to my meat-free diet 90% of the time, social occasions have posed some serious problems for my almost-vegetarian lifestyle. My mind says, Veggies only, but my mouth says, Meat, please! There was the chicken wing incident after a long-distance run and a bit of impossible-to-resist foie gras a few weeks ago.

I’ve always felt a twinge of guilt after a slipup, but I’m feeling less ashamed after speaking with Dawn Jackson Blatner, RD, the author of The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life. According to Blatner, there’s a name for people like me, and that’s a social carnivore.

She says that less meat is nearly as good for your health as no meat. Even if I cut out just red meat, it can help keep my ticker in tip-top shape. A 2009 study in Archives of Internal Medicine found that if people were to slash their daily red meat intake to about 9 grams per 1,000 calories (roughly a bite of a Quarter Pounder a day), it would result in an 11% decrease in cardiovascular disease mortality in men and a 21% decrease in women.

The saturated fat in meat is a big culprit in patients with high cholesterol. So do your heart a favor and use these six dietitian-approved tips to cut down on meat and lower your cholesterol naturally.

Start small
“I really can’t advise strongly enough to start out slowly,” says Blatner. She urges clients to try one new vegetarian meal a week and slowly add in more meatless meals. “I tell clients to actively go to friends, family members, or even restaurants to get recipes and gain knowledge on vegetarian fare.” Visit Meatless Mondays for recipe ideas.

Reinvent your old favorites
It’s easy to substitute beans or veggies for your meat favorites. Craving a burger? Try a black bean variety. Making stir-fry? Throw in some edamame instead of chicken. Chances are, all of your favorite recipes are easily adapted. And with 8 out of 10 restaurants offering vegetarian dishes, according to the National Restaurant Association’s 2000 Tableservice Operator Study, you can test out vegetarian recipes even while dining out.

Redirect meat cravings
“People are big meat eaters. A lot of people [going on a low-cholesterol diet] aren’t really interested in eating meals without meat,” says Janet M. de Jesus, RD, a nutrition education specialist at the National Heart, Lung and Blood Institute. Try substituting other savory flavors instead. Umami is a Japanese word used to describe the meaty or savory taste found in food. Blatner suggests getting that same taste from vegetarian-friendly sources such as mushrooms, Parmesan cheese, and tomatoes.

Think of meat as a condiment
“From what I’ve seen, meat is the biggest culprit of saturated fat,” says de Jesus. However, cutting it out may be difficult from a meat-centric diet. Instead, Blatner advises clients to use the ratio of replacing 1 ounce of meat with 1/4 cup of some sort of canned beans. “If you’re having steak fajitas, take out 4 ounces of steak and add in a cup of black beans,” she explains.

Explore exotic foods
You know the usual suspects in the world of protein-rich vegetarian foods (peanut butter and soybeans, anyone?), but don’t be afraid to experiment. “People hear about almonds, but they forget about all the other options,” says Blatner. She suggests using flavorful plant protein sources such as pumpkin and sesame seeds, lentils, low-fat (vegetarian) refried beans, and even Brazil and macadamia nuts. Many traditional Indian and Japanese dishes are vegetarian, so steal their tricks for using spices and herbs to add flavor to your dishes.

Variety is the spice of life
When you’re out in restaurants, don’t be afraid to order salad and soup or a combo of appetizers if the meatless entrées don’t appeal to you. Also avoid substituting high-fat foods (such as cheese and whole milk), an abundance of carbs, or processed food for meat. “Some vegetarians forget that fruits and vegetables are part of being a vegetarian,” says Blatner. Stuck in a rut with the same fruits and veggies? Try these seasonal produce recipes for spring, summer, and fall.

20 Meals That Won't Kill Your Cholesterol

Low-cholesterol, flavor-packed dishes

Eating a healthy diet doesn’t mean the end of taste—just check out this collection of delicious low-cholesterol recipes. You’ll forget you’re eating for your health!

Parmesan Potato Pancake

With only 4 milligrams of cholesterol, this potato pancake packs a punch of flavor. Olive oil is a healthier way to fry or sauté foods because it’s rich in monounsaturated fat.

Ginger-Chocolate Chunk Ice Cream Sandwiches

Instead of buying your own ice cream sandwiches, which may contain saturated or trans fat, use this DIY recipe. And, for a more figure-friendly option, use fat-free ice cream.

Sangria

Health experts say that red wine—in moderation—can help raise HDL, the good cholesterol.

Apple-Cinnamon Granola

Whole grains in granola are a tasty way to promote heart health. The oats in this recipe contain soluble fiber, which reduces bad cholesterol. Making your own granola allows you to keep the sugar content lower than store-bought brands.

Lighter Penne a la Vodka

Just because you have to cut cholesterol doesn’t mean you have to cut flavor. Choosing low-fat or fat-free milk instead of a cream creates a lighter, lower-cholesterol sauce.

Morning Glory Muffins

Packing in fruits and nuts into a whole-grain muffin provides a boost of heart-healthy fiber. Enjoy this breakfast treat with a fat-free yogurt.

Arugula and Goat Cheese Pizza

Even if you have high cholesterol, you can still enjoy pizza. This recipe cuts back on cheese, amps up the veggie intake, and adds walnuts, which may help lower blood cholesterol.

Carrot-Ginger Soup

Since cholesterol is found in many animal products, this creamy veggie-based soup keeps the cholesterol count low. Carrots are a great source of beta-carotene.

Jane’s Vegetarian Chili

Vegetarian chili is cholesterol free and packed with fiber. Topping it with cheese will add some cholesterol, but choose reduced-or fat-free to cut back on saturated fat.

Bean and Corn Salsa

Most dips are fat-and cholesterol-laden, but salsa is a light yet savory snack. Serve with multigrain tortilla chips that have about 3 grams of fiber per serving.

Lemon-Asparagus Pasta

Meat-based sauces quickly rack up cholesterol, but this tangy pasta keeps it heart-healthy with fresh asparagus and lemon. Try whole-wheat pasta to sneak in some fiber.

Two-Potato Salad With Mustard-Chive Dressing

Adding sweet potatoes to your traditional potato salad is a great way to get a boost of fiber and vitamin A. Try fat-free mayonnaise to cut back even more on fat.

Linguine With Red Pepper Sauce

Without meat or dairy, veggie-based sauces get the cholesterol green light. Red bell peppers add a subtle flavor and contain two heart-healthy powerhouses: vitamin B6 and folic acid.

Grilled Scallops With Lemon-Chickpea Salad

Scallops are a great source of vitamin B12 and omega-3 fatty acids. And the combination of vitamin C and A in the spinach prevents cholesterol from building up in blood vessels.

Mixed Green Salad With Dried Plums and Toasted Pecans

Fill up on a fresh, green salad and feel healthy and satisfied. Dark greens are rich in folate, potassium, and fiber. Be wary of creamy dressings, which can pack on the saturated fat.

Mediterranean Stuffed Tomatoes

Savor these tomatoes as an appetizer or a snack. They’re rich in flavor and high in lycopene, an antioxidant that helps prevent the clogging of the arteries by stopping the oxidation of cholesterol.

Marinated Feta and Olive Skewers

These flavor-packed skewers are a great treat. Goat cheese is a great source of calcium, and the serving size doesn’t boast too much cholesterol.

Quick Roasted Vegetable Fajitas

This Mexican-inspired vegetarian dish is full of protein and monounsaturated fat. Packed with low-cal spices and salsa, you’ll never miss the meat, and fat-free refried beans add a healthy dose of fiber. Choose fat-free cheese to cut out extra fat.

Lightened Waldorf Salad

By using fat-free mayonnaise and fat-free yogurt, you can cut back on cholesterol and fat. The lighter the dressing, the more you can taste the fruity and nutty flavors.

Grilled Zucchini Roll-Ups With Herbs and Cheese

These easy-to-make roll-ups are perfect for appetizers or a light lunch. Each roll packs a punch with fiber, protein, and monounsaturated fat.

Healthy Eating

Words like natural, organic, and fortified are popping up on everything from potato chips to pie, often masking a not-so-stellar nutritional label. So Health.com spent months scouring grocery shelves to find some products that may fool even the savviest of health-conscious shoppers. These products probably won’t do major diet damage—but nutritionally, they may not be all they claim to be, either. See our top 10 overrated health foods of 2009.

SoBe Lifewater
The company that turned heads with its lizard “Thriller” commercial in 2008 launched a no-calorie version of SoBe Lifewater, sweetened with PureVia, late last year. PureVia is touted as a natural sweetener that contains 97% Reb A, an extract from the sweetest part of the stevia plant.

The U.S. Food and Drug Administration (FDA) approved Reb A, and brands such as Sprite and Tropicana have added Reb A beverages to their lines, but not everyone is convinced of its healthfulness. “Leaf extract sounds much better than chlorinating sugar or methylating a couple of amino acids,” Marion Nestle, PhD, a nutrition professor at New York University, told USA Today in December 2008. Although the term leaf extract gives off a “healthier aura”—like tea—she added, “whether it is, remains to be seen.” Katherine Zeratsky, RD, a specialty editor for the Food & Nutrition Center at the Mayo Clinic, suggests a healthier, cheaper option: “Take a pitcher of water and add lime rinds to it, or even slices of whole fruit.”

Yoplait Yo-Plus Blueberry Açai
This product boasts two hot health buzzwords—probiotics and açai. Probiotics are live cultures (good bacteria) that restore the balance of bacteria in the stomach and intestine. However, there are many different strains of probiotics, and researchers are still determining exactly how each one interacts with the body. Research shows that certain strains, such as Lactobacillus GG, can reduce diarrhea. And though research suggests that probiotics may strengthen your immune functioning, most scientists agree additional research is needed.

Most yogurt has at least a small amount of good bacteria in it, which may promote gut health. Though people with digestive problems may want to seek out foods with additional probiotic claims, says Zeratsky, “For a lot of people, regular yogurt is just fine.”

The controversy over probiotic claims has even extended into the courts: Dannon settled a class-action lawsuit in September and agreed to change the labels on its Activia and DanActive yogurts from “a positive effect on your digestive tract’s immune system” to “interact with your digestive tract’s immune system.” (The company stands by its product claims, however.)

Shedd’s Spread Country Crock Calcium Plus Vitamin D
Margarine has never been known to be healthy—and even adding calcium and vitamin D doesn’t make it a smart buy. Yes, this product has fewer calories and saturated fat than butter and claims to have “no trans fat per serving.” However, the label may be deceiving: This spread contains partially hydrogenated soybean oil, aka trans fat, toward the top of the ingredient list.

How is this possible? If there’s less than .5 grams per serving, products can claim they’re trans fat free. However, if you eat more than a serving—an easy mistake when slathering it on your baked potato—you might be getting significantly more of the dangerous fat than you bargained for.

This spread also contains calcium, but savvy consumers should note that not all fortified ingredients are absorbed the same way in the body. In fact, a 2005 study found that the various types of fortified calcium can differ drastically when it come to how the body absorbs them. “It’s not possible to get your calcium for the day from margarine. You have to include other calcium-rich items,” says Marisa Moore, RD, a spokesperson for the American Dietetic Association.

Nature’s Path Organic Frosted Toaster Pastries
The label on Nature’s Path Toaster Pastries says organic, but its Nutrition Facts label proves that it’s not the healthiest breakfast choice. One pastry contains 200 calories and 2.5 grams of saturated fat, yet only 1 gram of fiber and 3 grams of protein. And with 19 grams of sugars, this breakfast may set you up for a midmorning crash.

Quaker Fiber and Omega-3 Peanut Butter Chocolate Bars
Fiber and omega-3 fatty acids are nutrients that everyone should try to include in his diet, but Quaker’s bars aren’t the best way to get them. “It’s fine that food manufacturers are fortifying foods, but don’t rely on chocolate-covered granola bars that are fortified while skipping the fruit, veggies, and whole-grain bread,” says Zeratsky.

This 150-calorie bar gets its omega-3s from über-healthy flaxseed, but the downside is that the ingredient list on this product contains partially hydrogenated oils and plenty of exotic substances. The fiber comes from oligofructose, a type of sugar not digested in the small intestine, which reduces its caloric value and ability to spike blood sugar. That may seem like a good thing, but it may also cause digestive discomfort in some people. And though each bar has 9 grams of fiber, it is low in protein and essential vitamins.

Pepsi Natural
“Natural was the most popular label claim in 2008, and people assume that if it’s natural, it’s healthy,” says Moore. Although this 12-ounce soft drink is made with sparkling water and kola-nut extract, it still contains 150 calories and 38 grams of sugar—approximately the same as regular Pepsi.

A large 2004 study in the Journal of the American Medical Association showed that women who drank one soda or fruit punch a day gained more weight over a four-year period and had an increased risk of developing type 2 diabetes than women who drank less than one a month. The bottom line: You’re better off with water, tea, or fruit juice.

Pepperidge Farm Goldfish Garden Cheddar
Earlier this year, researchers at Ohio State University found that children were only getting about 2 cups of fruits and veggies a day, on average. (The 2005 USDA guidelines recommend 1–2 cups of fruit and 1–3 cups of veggies daily, depending on the child’s age.) So the label on Pepperidge Farm’s Garden Cheddar Goldfish stating “1/3 serving real vegetables in each serving” must seem like music to parents’ ears.

However, the dehydrated veggie blend of peas, carrots, and more, is only the fifth ingredient. And a serving contains only 2% of vitamin A, 1 gram of fiber, and no vitamin C—not what you would expect from a partial serving of veggies. Washington Post contributor Jennifer LaRue Huget summed it up best by writing, “Why not serve a handful of, say, pizza-flavored Goldfish—which…have the added benefit of actually tasting good—plus a handful of baby carrots?”

Häagen-Dazs Five
“Even though a product may only have a few ingredients, that doesn’t mean it’s healthy. A five-ingredient ice cream may still be loaded with calories and artery-clogging saturated fat,” says Dallas-based nutritionist Jennifer Neily, RD. Indeed, the description of Häagen-Dazs Five states “all-natural ice cream crafted with only five ingredients for incredibly pure, balanced flavor, and surprisingly less fat!” However, these iced treats still contain cream, sugar, and egg yolks, not to mention 220 calories and 7 grams of saturated fat per serving. In this case, simple doesn’t mean nutritious.

Cheerios
Cheerios may not be a new product, but the cereal did make headlines this May when the FDA wrote a letter to General Mills regarding claims that eating the cereal can help you lower your cholesterol by 4% in 6 weeks. “Cheerios is made with whole grains, yes, and I do believe that eating them daily will probably lower your cholesterol—but probably only if you were previously eating croissants, Dunkin’ Donuts, or McDonald’s every morning instead,” Julie Upton, RD, blogged on Health.com following the announcement. General Mills said it would work with the FDA to find a resolution.

Cocoa Krispies
Even after General Mills was chastised by the FDA for their cholesterol-lowering claims on Cheeerios boxes, Kelloggs increased the amount of immunity-boosting vitamins A, B, C, and E in Cocoa Krispies from 10% of the daily value to 25%, and added a bold banner to cereal boxes that states, “Now helps support your child’s immunity.” The claim seems to imply that the added antioxidants will help kids stay healthy. However, critics are calling foul. “By their logic, you can spray vitamins on a pile of leaves, and it will boost immunity,” Kelly Brownell, PhD, the director of Yale University’s Rudd Center for Food Policy and Obesity, told USA Today in November 2009. The company discontinued the label in early November, but kept the added nutrition. Even with the added vitamins, there are still 12 grams of sugars, only 1 gram of protein, and less than 1 gram of fiber per 3/4 cup serving—not the best way to start your day.