Foods That Are Healthier Than You Think

Butter: While we’re not recommending you load up on butter, experts say naturally occurring saturated fats (like those found in butter, red meat and cheese) may actually be good to include in your diet in moderation (especially when compared with more processed fats like those found in margarine). “Butter made from grass-fed cows is high in conjugated linoleic acid, a fatty-acid linked to heart health and weight loss,” Batayneh says. “It also contains vitamin K2, (which boosts nervous system and cardiovascular function), as well as a healthy ratio of omega-3 to omega-6 fatty acids.” Batayneh recommends going organic with your butter since some non-organic dairy products can contain growth hormones and/or antibiotics.

2. Cheese: Like butter, cheese also has a high saturated fat and calorie content, but that doesn’t mean it shouldn’t have a place in a healthy balanced diet. Nutrient-rich, calcium-packed cheese also contains vitamin A, B12, riboflavin, zinc, and phosphorus, Batayneh says. Her top picks for the healthiest kinds of cheeses? Feta, string cheese, Parmesan, Swiss and cottage. “Cheese also contains conjugated linoleic acid (CLA), a newly discovered good fat found in animal protein and dairy that has been linked to cancer prevention. Experts believe that the combination of protein and fat in cheese is so satisfying that it quashes your appetite -- so full-fat cheese just may be the answer to cravings and weight maintenance.” That’s delicious news to us.

3. Chocolate Milk (Made with Whole Milk): A creamy, chocolaty glass of milk is a stellar post-workout recovery drink, Batayneh says. “Chocolate milk has an ideal ratio of carbs to protein (3:1) for fueling post-workout muscle recovery -- the carbs replenish depleted carbohydrate stores after a long workout, while protein rebuilds tired muscles. Plus, it also packs bone-building calcium and sodium to restore electrolyte balances.” Make it even more beneficial by mixing yours up with whole milk, not skim, says Batayneh.

“Whole milk contains more calories and fat than its low-fat and skim counterparts, but those extra calories and fat might pay off: studies have linked whole milk with a reduced risk of colon cancer, heart disease, and type 2 diabetes. Researchers from the University of Texas at Galveston found that whole milk boosted muscle repair and growth more than skim milk.” While whole milk does contain about 60 more calories and 7 more grams of fat than skim, Batayneh says the higher numbers are worth their weight in nutrition, so aim to cut some additional empty calories elsewhere to make up for it.

4. Eggs: Eggs have been on and off the ‘healthy’ list numerous times over the years, but Cynthia Sass, MPH, a registered dietitian and author of S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches, says eggs (including their yolks) are full of nutrients and should be a part of your balanced diet. Egg yolks have vitamin D and choline, which your body uses to fight inflammation (a known trigger of aging and disease) and support brain health, muscle control and memory, says Sass. Recent research shows that choline may help break down fat deposits in your body, which may make eggs a great weight loss food too.

When it comes to concerns about cholesterol, Sass says not to worry too much. “Whole eggs are high in cholesterol, but they’re low in saturated fat (one large egg contains just 1.5 grams, compared to the 3 grams found in a cup of 2 percent milk or 7 grams in a tablespoon of butter),” she explains. “And newer research has confirmed that saturated fat in the diet, not cholesterol, is what influences blood cholesterol levels the most.” Enjoy eating the whole egg -- the egg’s whites supply high quality protein, says Sass, and there are several healthy ways to eat them, includingsunny side up, hard-boiled and scrambled. Sass recommends scrambling eggs with antioxidant-rich seasonings like tumeric and pepper to add even more nutrition to your breakfast.

5. White Wine:You probably know all about the health benefits of red wine, with its high levels of the anti-aging antioxidant resveratrol. But there’s good news for white wine drinkers too, Batayneh says. White wine deserves some love: it contains some different antioxidants that are just as powerful at improving cardiovascular function, says a study published in the Journal of Agricultural and Food Chemistry. And, Batanyeh adds, “additional research has found that the flavonoids and phenols found in white wine boost lung function.”

6. Iceberg Lettuce: You’ve heard all about how healthy dark, leafy greens (like kale, collard greens and Swiss chard) are, but that doesn’t mean you have to throw out iceberg lettuce just yet, Batayneh says. This crispy (and often more palatable) lettuce is a good source of iron, vitamin B6, K, A, and C. It’s also higher in alpha-carotene (an antioxidant) than spinach, she says. And this low calorie, water-rich lettuce is the perfect base for a filling salad. For even more nutrients, Batayneh suggests mixing it with some darker greens (like kale, arugula, or mache), and topping it with a dressing that contains healthy fats to boost your body’s absorption of nutrients.

7. Vinegar: means you may be better able to fight off cravings and stick with your healthy diet. And the good news is you don’t have to start trying to gulp down shots of the stuff to reap its healthy benefits either – a single tablespoon is enough. Batayneh recommends adding a tablespoon (or two) of balsamic or red wine vinegar to pasta and potato salads to help maintain steady blood sugar levels when eating starchy meals. Only have plain white distilled vinegar on hand? Use it! It still offers the same benefits and has a clean, crisp flavor that is ideal for marinades, she says.

8. Coleslaw: Roswell Park Cancer Institute found that cooking cabbage destroys many of its nutrients,” she says. And there’s no need to feel bad about the fat content (3/4 cup contains about 11 grams, 1g saturated). The fat may actually help your body soak up all the nutrition contained in the cabbage.

9.Coffee: The stats keep getting better for coffee drinkers – not only does it help improve concentration and boost your stamina before a workout, but new research shows it may also help prevent diseases like diabetes and Alzheimer’s. “Australian researchers found that for every cup of coffee drunk daily, the risk of developing type 2 diabetes decreases by 7 percent, Batayneh says. “It’s also been linked with a lower incidence of neurodegenerative disorders like Alzheimer’s disease and dementia: a 2009 study showed that those who reported drinking 3-5 cups of coffee daily were 65 percent less likely to develop these diseases,” she says. Just don’t overdo it, she warns. Toomuch of a good thing can have some bad side effects (like insomnia, jitters and anxiety). And avoid turning it into a calorie bomb by going easy on the sugar and cream.

10.Orange Juice: Dietitians often caution against drinking fruit juices, opting instead for the whole fruit, which has more fiber and less sugar. But orange juice has a surprising health benefit, Batayneh says. High in vitamin C and folate, it contains compounds that have been shown to decrease the body’s inflammatory responses after a high-fat, high-carb meal that may lead to plaque buildup. It may also help lower blood pressure, she explains. To make the most out of your morning glass, Batayneh recommends enjoying a half-cup (4 ounces) serving of freshly squeezed juice and balancing it out with some protein rich eggs for breakfast.

Fresh orange juice isn’t always so easy to squeeze, so if you have to buy it in a bottle, check the label. Don’t go for lower sugar juices like Trop 50, says Batayneh. “The reason your store bought orange juice is so consistently flavorful has more to do with chemistry than nature. To keep it healthy, be sure to look for an organic brand, make sure the label says ‘not from concentrate’ and stick with a 4 ounce serving.”

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