Straight verdicts on the foods you eat every week, with what is in them, what is good, and the catch.
Yes. Almonds are one of the most nutrient-dense snacks, with protein, fiber, vitamin E, magnesium and mostly unsaturated fat. An ounce, about 23 almonds, has around 165 kcal and 6 g protein. Choose plain or lightly salted, keep to about a handful, and use them in place of less nutritious snacks.
Yes. A medium banana has about 105 kcal, 3 g fiber and 420 mg potassium, plus vitamin B6 and vitamin C, with almost no fat or sodium. Its natural sugar comes packaged with fiber, unlike added sugar. People with kidney disease or on potassium-raising medicines should ask their doctor about portions.
Yes. Eggs are an affordable source of high-quality protein, choline and several vitamins, and for most healthy people they fit a balanced diet. One large egg has about 70 to 80 kcal and 6 g protein. People with high LDL cholesterol, diabetes or heart disease should ask a doctor about how many to eat.
Yes, potatoes are healthy when cooked simply. A medium baked potato with skin has about 165 kcal, 4 g fiber and more potassium than a banana, plus vitamin C and B6. Deep frying and heavy toppings are the problem, not the spud. Bake, roast or boil, and eat the skin.
Yes. Avocado is rich in monounsaturated fat, fiber, potassium and folate. A third of a medium avocado has about 80 kcal and 3 g fiber, while a whole one has about 240 kcal. It is a healthy fat to use in place of butter or mayo, as long as portions stay reasonable.
Cheese can be part of a healthy diet in modest amounts. An ounce of cheddar has about 115 kcal, 7 g protein and 200 mg calcium, but also about 5 g saturated fat and 180 mg sodium. Choose strong-flavored or lower-fat varieties, measure portions, and pair cheese with vegetables and whole grains.
Dark chocolate with 70 percent cacao or more can be a reasonable treat. An ounce offers fiber, iron, magnesium and cocoa flavanols, but also about 170 kcal, 7 g saturated fat and some sugar. Enjoy a square or two, choose higher cacao, and do not treat it as a health supplement.
Granola can be healthy, but it is calorie-dense and often high in added sugar. A half cup commonly runs around 200 to 300 kcal. Choose one with whole grains first, nuts or seeds, and little added sugar, then use it as a topping on yogurt or fruit rather than a full bowl.
Plain Greek yogurt is one of the healthiest everyday foods. A 6-ounce cup of plain nonfat has about 100 kcal and 17 g protein, plus calcium and live cultures. Flavored versions can carry several teaspoons of added sugar, so buy plain and sweeten it yourself with fruit or a little honey.
Honey is a natural sweetener, not a health food. A tablespoon has about 64 kcal and 17 g of sugar, and it counts as added sugar in dietary guidance. It carries trace antioxidants and may soothe a cough, but use it sparingly, and never give it to babies under 12 months old.
Yes. Hummus is a healthy dip made from chickpeas, tahini and olive oil, offering plant protein, fiber and mostly unsaturated fat. Two tablespoons typically have about 50 to 80 kcal, depending on the recipe. Watch the portion and sodium, and pair it with vegetables rather than a mountain of chips.
Oat milk can be part of a healthy diet, especially if it is unsweetened and fortified with calcium and vitamin D. It is lower in protein than cow's or soy milk, about 2 to 4 g per cup, and some versions carry added sugars or oils. Read the label and get protein elsewhere.
Yes. Olive oil, especially extra virgin, is one of the healthiest cooking fats, rich in monounsaturated fat and plant compounds. Using it in place of butter and other saturated fats supports heart health. A tablespoon has about 120 kcal, so measure it rather than pouring freely.
Pasta can be a healthy staple. A cup of cooked spaghetti has about 220 kcal, 8 g protein and very little fat, and whole-wheat versions add fiber. Problems come from oversized portions and heavy cream or meat sauces. Serve about a cup, cook it al dente and pile on vegetables.
Yes, for most people. Plain peanut butter offers protein, fiber and mostly unsaturated fat, and it fits easily into a balanced diet. The catches are calorie density, about 190 kcal per 2 tablespoons, plus the added sugar, salt and oils in some jars. Choose a short ingredient list and measure your spoon.
Yes, plain popcorn is a healthy snack. Three cups of air-popped popcorn have about 90 to 95 kcal and 3.5 g fiber, and it counts as a whole grain. The risk is in the toppings: butter, oil, salt and sugary coatings can turn a light snack into a heavy one. Season lightly.
Yes. Salmon is one of the most nutritious proteins you can eat, rich in omega-3 fats EPA and DHA, high-quality protein, vitamin D and vitamin B12, and low in mercury. Three ounces of cooked Atlantic salmon has about 175 kcal and 19 g protein. Aim for seafood about twice a week.
Sourdough can be a good bread choice. Long fermentation may make it a bit easier on blood sugar and help minerals absorb, but most sourdough is still white flour with little fiber. A 1-ounce slice has about 75 to 90 kcal. Choose whole-grain sourdough when you can and keep slices reasonable.
Yes. Tofu is a nutritious, minimally processed soy food with complete protein, little saturated fat and, when set with calcium, a lot of calcium. Three ounces of firm tofu typically has about 70 to 120 kcal and 8 to 12 g protein. Eating soy foods in normal amounts is considered safe for most people.
White rice can be part of a healthy diet. It is low in fat, easy to digest and usually enriched with B vitamins and iron, but it has little fiber and raises blood sugar fairly quickly. Keep portions moderate, mix in whole grains, and fill the rest of the bowl with vegetables and protein.
