Think these foods are a no-no? Think again

February 2, 2015

Pizza – According to a 2014 report from the Department of Agriculture, on any given day about 13 percent of Americans eat pizza. “I’m from Chicago, so it’s in my DNA to be a pizza lover! I order thin crust, veggie toppings and always round it out with a green salad and glass of wine. At home, I upgrade the crust to whole grain,” says Dawn Jackson Blatner, RDN, CSSD and author of “The Flexitarian Diet.” What are the benefits? “Heart-healthy lycopene in tomato sauce, calcium in cheese, fiber in the broccoli or spinach topping and metabolism-boosting capsaicin in the crushed red pepper I shake on top,” adds Blatner.

Bacon – While not an everyday food, you might be surprised that some nutritionists eat bacon as both a flavor enhancer and as a source of protein. “I enjoy bacon, primarily Canadian bacon, because it has just 60 calories per serving and is low in saturated fat (0.5 grams), but packs in 11 grams of protein,” says Julie Upton, M.S., RD, co-founder of Appetite for Health. Plus, the smoky flavor of bacon goes a long way in many salads with bitter greens, Brussels sprouts, broccoli and kale. “I think if a little bacon is a vehicle to get a lot of beneficial veggies, then that’s a healthy addition to my diet,” adds Upton.
Grape Jam – “People think jam is a high-sugar no-no. Not the way I make it. In a small pot over medium heat, mash two cups of grapes until smooth (about five minutes). Stir in two tablespoons of chia seeds. Store in a covered container and refrigerate for up to two weeks, says Blatner, RDN, CSSD. Grapes are a natural source of healthy antioxidants and blood-boosting vitamin K. “I love this grape jam with almond butter on sprouted-grain toast in the morning. It’s also awesome stirred into plain two-percent Greek yogurt,” adds Blatner.

Anchovy Paste – While salmon is often the low-mercury go-to fish, Kate Geagan, M.S., RDN, author of “Go Green, Get Lean,” gets a little more creative with her fish options. “I like anchovy paste because it’s rich in omega-3 fats DHA and EPA — plus, it contains calcium, vitamin D and iron. Anchovies are on the ‘supergreen’ list of sustainability and health and have a low risk of mercury and PCBs.” According to Seafood Watch, it’s best to avoid anchovies from the Black and Mediterranean seas due to overfishing and potential bycatch in this region.
Sourdough Bread – You may have heard that “white carbs” are bad and “brown carbs” are good, but like any other oversimplified nutrition advice, there are exceptions. “I alternate my bread between sourdough and whole-grain bread. Sourdough raises blood sugar levels less than whole-wheat bread, according to a study in the British Journal of Nutrition. It also has a low glycemic index (GI) number, and eating low-GI foods can help decrease the risk of Type 2 diabetes,” says Caroline Kaufman, M.S., RDN, a Los Angeles-based nutrition expert and owner of Caroline Kaufman Nutrition.

Tags: featured