Just today and Monday left for our low fat theme; we take a look at foods we thought were UNhealthy but really aren't! On Tuesday this week we looked at foods we thought were healthy but weren't really; today we mix it up a bit and look at foods we thought were unhealthy but are actually good for you! So without further ado; here we go!
Generally thought of as a high calorie treat, milk shakes are actually highly nutritious, largely due to the milk content. Semi-skimmed milk is a source of calcium and riboflavin and is high in vitamin B12, an important part of the diet, particularly for children whose bones are still developing. Add bananas or other fresh fruit to make a smoothie and go easy on the sugar for a delicious, healthy treat.
Cheese is high in fat, particularly saturated fat, and can contribute significantly to the amount of calories in a meal, even if just grated on top.
But some cheeses are particularly nutritious. Cheddar, for example, is high in calcium, zinc, vitamin B12, and is a source of vitamin A, riboflavin and folate.
Our nutritionist says: “Cheese should be included in the diet in moderation. It’s a great choice for children as it’s versatile and appealing while being nutritious.”
She also recommends adults eat more mature cheese, so you are tempted to eat less overall.
1oz of chedder holds 114 calories
A Harvard study of more than 18,000 men found that those who had an average of two drinks every day had a lower risk of a heart attack than those who drink a lot, but less often.
Men also have lower levels of abdominal fat than those who drink only once or twice every two weeks but drink more than four drinks each time, according to researchers at the University of Buffalo.
Fish And Chips
Heavily doused in salt and vinegar, a portion of fish and chips is rarely thought of as a good, nutritious meal. And although it is very high in calories and fat, the fish itself is very nutritious. A portion provides vitamin C, vitamins B6 and B12, some iron, zinc and calcium, as well as iodine, omega-3 fatty acid and some important dietary fibre.
As Claire Williamson, a nutrition scientist at the British Nutrition Foundation, says: “Fish and chips can be eaten as part of a healthy diet, if eaten in moderation.
Go easy on the chips though - or share a portion - and have some peas or salad with your fish and chips to make it more balanced,
go easy on the salt; too!"
The average portion of chip shop fish and chips has around 840 calories.
Shame; these little dudes have really received an unfair rep as being unhealthy. Ok, yes; there are a few brands that are quite high in sodium but you can just give them a quick rinse in a colander to remove all that nonsense. Canned Veg have no less nutrients and minerals than their fresh or frozen buddies and are exceptionally convenient when you didn't have time to stock up on the fresh stuff after work.
While pizza is not exactly low in fat, if you choose your pizza carefully then there can be a lot of nutritional value. By sticking with a thin crust, whole wheat, half the cheese, either chicken breast or ham, and lots of vegetables, then there is plenty which is healthy.
The cheese gives you some calcium, although it does bring sodium and saturated fat with it. Tomato sauce gives vitamins A and C and the cancer-fighting chemical lycopene. There is also some fibre in the toppings of vegetables.
Buy the right kind of red meat, and you're on your way to a meal packed with protein, iron, vitamin B-12, and zinc. Not all red meats make healthful choices (beef brisket, for example has 16 grams of fat per 3-ounce serving), but some varieties, like extra lean ground sirloin, which is 96% fat-free, contain just 4.5 grams of fat for a serving of the same size. Read food labels to ensure you choose lean cuts, such top sirloin, bottom tenderloin and brisket are healthier. And grass-fed beef is lower in saturated fat and higher in Omega-3.
Eggs have traditionally been considered bad for you because they are so high in cholesterol. However a number of studies have attempted to disprove the idea that there is a link between eggs and heart disease.
One in the 2011 issue of the European Journal of Clinical Nutrition, found that while a single yolk contains nearly the daily recommended limit for cholesterol, it is the most nutrient-rich part, with iron, zinc, vitamins A and D. The yolk also is extremely high in protein.
Eating a curry once or twice a week could also stave off dementia, research has suggested.
Tests on fruit flies found that those given curcumin, the key chemical in tumeric, lived 75 per cent longer. The research, carried out by academics at Linkoping University in Sweden, could explain why dementia rates are lower among the elderly in India than their Western peers.
Alzheimer’s is linked to the build-up of protein in the brain called amyloid plaques damaging the wiring.
Curcumin did not dissolve the plaque, but accelerated the formation of nerve fibres by reducing the amount of their precursor forms, known as oligomers, from which they were formed.
And we just have tomorrow left and that will wrap up our health week for us; got any healthy recipes to share? Send to Shantsjlucas@gmail.com with two pics and share your culinary knowledge with the world!
Keep it organic and fresh peeps! No post tomorrow, as it's a public holiday. Till Monday;
Chef Shants xxxxx