| HEALTHY | | | | foods increases the chances of gaining weight. All the |
| Healthy food diets don't have to be all about | | | | foods below when consumed too much become |
| vegetables and fruits. Meats and poultry can be part | | | | unhealthy foods. |
| of a healthy food diet when used properly. It is also | | | | # High Fat Cheese: |
| important to include enough proteins in any diet. | | | | * Blue cheese |
| Eating too little protein is a problem in many | | | | * Brie |
| countries, which sometimes have high rates of (PEM) | | | | * Feta |
| protein-energy malnutrition. Meats and poultry are the | | | | * Gouda |
| biggest contributors of protein to your diet. If meat | | | | * Light cream cheese |
| and poultry items are not in your healthy food diet, | | | | * Limburger |
| replacing the proteins they provide are going to | | | | * Mozzarella, whole milk |
| require you to learn more about complete, | | | | * Parmesan |
| incomplete, and complementary proteins. Healthy | | | | * Provolone |
| foods will always add to your body and will never | | | | * Ricotta, whole milk |
| subtract anything away. Below is a list of healthy | | | | * Romano |
| foods. | | | | * Swiss |
| # Sauce Alternatives: | | | | * Tilsit, whole milk |
| * Vegetable Purees | | | | * Cheddar |
| * Coulis | | | | * Colby |
| * Salsas | | | | * Cream cheese |
| * Relishes | | | | * Monterey Jack |
| * Chutneys | | | | * Muenster |
| * Compotes | | | | * Roquefort |
| * Mojos | | | | Cheese is an excellent source of nutrients like protein |
| Many of the classic sauces you may use are high in | | | | and calcium. Still, because most cheeses are prepared |
| fat. Try to use alternative sauces like pureed | | | | with whole milk or cream, they are also high in |
| vegetables. Sauces made with vegetables are light | | | | saturated fat and cholesterol. Ounce for ounce, meat, |
| and low in fat and kcalories. | | | | poultry, and most cheeses have about the same |
| # Nuts and Seeds: | | | | amount of cholesterol. Cheeses tend to have much |
| * Nuts:o Almondso Macademian nutso Filbertso | | | | more saturated fat. Trying to figure out which |
| Walnutso Pinenutso Brazil nutso Cashewso Pistachioso | | | | cheeses are high in fat can be confusing, because |
| Pecans | | | | there are so many different kinds. You have whole, |
| * Seeds:o Flax seedso Sunflower seedso Sesame | | | | part skim, low fat, processed, and many more. Not all |
| seedso Pumpkin seeds | | | | reduced fat or part skim cheeses are low in fat, they |
| Nuts and seeds pack a good amount of vitamins and | | | | are just lower in fat than similar natural cheeses. |
| minerals, plus fiber and proteins. Particularly, nuts | | | | # Foods High In Cholesterol (120 milligrams or more |
| contain some fat. Luckily for people who love eating | | | | per serving): |
| nuts, most of the fat is monounsaturated. Seeds | | | | * Biscuit with egg and sausageo 1 biscuit= 302 |
| contain less fat and more fiber. The fat and fiber | | | | amounts of cholesterol |
| seeds contain will make you feel full longer. Nuts have | | | | * Egg, cookedo 1 large= 212 amounts of cholesterol |
| been linked to reduction in heart disease. The | | | | * Shrimp, breaded and friedo 6 to 8 shrimp= 200 |
| monounsaturated fat in nuts will help lower | | | | amounts of cholesterol |
| low-density lipoprotein cholesterol, the bad kind. | | | | * Duck, roastedo 1/2 duck= 197 amounts of |
| UNHEALHTY | | | | cholesterol |
| It was stated earlier that protein is required in any | | | | Cholesterol in your blood builds up in the plaque that |
| diet. However, too much protein has no benefits. | | | | clogs arteries and is a risk factor for heart disease. |
| Eating more protein than you need may add kcalories | | | | Cholesterol is found only in foods of animal origin, like |
| beyond what you require. Extra protein is not stored | | | | meat, poultry, milk, milk products, fish, egg yolk, and |
| as protein but is stored as fat if too many kcalories | | | | organ meats(liver, kidney, sweetbreads, brains). Egg |
| are taken in. Diets high in protein can also be a | | | | yolks and organ meats contain the most cholesterol. |
| concern if you are eating a lot of high-fat animal | | | | One egg yolk contains 213 milligrams of cholesterol. |
| proteins such as hamburgers and cheese and few | | | | About 4 ounces of meat, poultry, or fish (trimmed or |
| vegetable proteins. Eating too many high fat animal | | | | untrimmed) contains 100 milligrams of cholesterol. |
| foods will raise your blood cholesterol levels. Higher | | | | Shrimp is an exception, which is higher in cholesterol. |
| blood cholesterol levels increase your risk of heart | | | | Eggs, meat, and whole milk provide most of the |
| disease. High intakes of animal proteins are also | | | | cholesterol we eat and are also sources rich in |
| associated with certain cancers, such as cancer of | | | | saturated fat. |
| the colon and its no secret that too many high fat | | | | |