5 “Bad” Foods That Are Good for You

By Hilary Walke

Revealing Food's Inner Goodness
What if we told you you could eat “bad” foods, stay healthy and keep your budget in check? No food is actually bad, but some foods have an unfair reputation. Digging into the real nutrition facts of “bad” foods actually reveals that they may not be so bad for you after all. iVillage diet and nutrition expert, Dr. Madelyn Fernstrom, gives us a taste of her healthy eating expertise.

Eggs
It’s time to spread the love for eggs. At less than a dollar per serving, and the easiest digestible protein, eggs are one of the few nutritious foods that provide you with a delicious breakfast, lunch or dinner. Eating two whole eggs per day keeps you within your daily cholesterol range. So we give you permission to dismiss any cholesterol woes that inhibit your egg intake. If you’re not a fan of the yolk, try one whole egg and five egg whites, or an egg substitute. While the egg substitutes are typically yellow, they are still yolk-free.

Nuts
People tend to steer clear of nuts because they are high in fat. However, we must remember that there is good fat and bad fat. Nuts have the good kind of fat. Filled with protein and fiber, nuts are tasty and extremely cheap. Try to stick with the healthier nuts, such as almonds, walnuts and cashews. If you throw a handful into your morning yogurt or oatmeal, it adds crunch and a boost of flavor.

Chocolate
Because chocolate is considered a sweet, many people shove it away in the bottom of the cupboard. Let’s set the record straight. Chocolate comes from a plant, which means it has many of the same health benefits as dark veggies. Loaded with flavanols (a pigment in plants that act as antioxidants), a piece of chocolate is great to munch on or brew some hot cocoa, and definitely won’t break the bank. You can also find flavanols in fresh apples, grapes and red wine.

Cheese
Cheese tends to be a deliciously forbidden food on a healthy eating plan. Believe it or not, the fat in cheese is actually very flavorful, especially in hard cheeses like Parmesan and romano. Topping healthy dishes with a moderate serving of cheese gives you a good dose of protein without being bad for your health. Using a grater also gives you a little extra flavor.

Pasta
Who doesn’t like a big bowl of pasta with sauce? You can eat pasta in a healthy way without considering it an indulgence. Cheap and very easy to prepare, pasta is making a come back. Make sure you look for whole-grain pasta with fiber and protein—this keeps you fuller longer. While the calories are the same in white and whole-grain pasta, the extra fiber and protein (about 4 to 5 grams per serving) in the whole-wheat version allows you to have a smaller portion. And be careful, wheatis not the same as whole wheat.