From Food Vice to Virtue
What they offer you: One quarter of an avocado wraps up protein, assorted antioxidants, fiber (3 grams), and heart-healthy fat into one 75-calorie bite.
What they offer you: High quality protein and over 12 nutrients packed into an antioxidant-rich 74 calorie package.
What it offers you: An ounce (3.5 cups) of the fluffy stuff equals one whole grain serving and delivers 4 grams of fiber in 107 calories. Recipe: Garlic-Parmesan Popcorn
isn't really a heart-damaging, high-cholesterol causing demon. When researchers fed men with normal cholesterol levels 10½-ounces of shrimp, ratios of "good" HDL to "bad" LDL cholesterol changed very little. And triglycerides, another blood fat, dropped 13 percent. Seems saturated and trans fats are the real culprits in raising blood cholesterol; shrimp has little of the first and none of the latter.
What it offers you: Lean protein (35 grams) with three grams of total fat and less than one gram of saturated fat per 6-ounce serving. Recipe: Kung Pao Shrimp
What it offers you: Great tropical flavor! Two ounces of fresh coconut contains 14 grams of saturated fat, close to your daily limit.
Recipe: Key Lime Coconut Snowballs
What they offer you: One skin-on six ounce potato offers up 3 grams of fiber and nearly 800 milligrams of potassium in a 128-calorie package.
Recipe: No Boo-Hoo Baked Potatoes
reputation waffles up and down depending on the latest study. Yet, the overall picture is positive with research showing that drinking coffee can do everything from ward off type 2 diabetes to boost memory in older adults. Speculation is that the antioxidants called phenols, which also occur in fruits, vegetables, and wines, are one of the beneficial ingredients. The only downside: caffeine. Since it's a stimulant, moderation is key.
What it offers you: Three calories (in a 5-ounce cup) and a variety of health promoting substances.
Recipe: Café Brûlot
What it offers you: A four-ounce portion of cooked top sirloin delivers 30 grams of protein and less than 6 grams of saturated fat.
What they offer you: Varies. But generally rich in antioxidants, protein and fiber with 50 calories per tablespoon.
Recipe: Chili-Spiced Almonds
What it offers you: An ounce of dark chocolate has around 150 calories, nine grams of fat and lots of heart-healthy flavonols.
Recipe: Dark-Chocolate Soufflé Cake