- Eggs This breakfast staple gets a bad rap because of the cholesterol content in yolks. But eggs--and yolks in particular--are a good source of protein and vitamins and minerals (such as vitamin A and iron), says Laura Cipullo, a New York-based registered dietitian and certified diabetes educator. Plus, a 2011 study from the University of Alberta found that eggs' antioxidant properties may help prevent cardiovascular disease and cancer. If you're generally healthy, and don't have high cholesterol, there's no need to only eat egg-whites--or to avoid eggs altogether. "My suggestion is always to have one whole egg and then add an egg white," Cipullo says. That way you're getting the nutrient-rich yolk but not overdoing the cholesterol. less
- Popcorn Yep, this popular snack is good for you. In fact, it contains more healthful antioxidant substances called "polyphenols" than fruits and vegetables, finds 2012 research presented at the American Chemical Society's annual meeting. Just don't pile on the butter or the salt. And be careful with microwave popcorn, as it can pack in trans fats and sodium. "If you buy your own kernels or get your own air popper, you can have a healthy snack," says Cipullo. Try topping popcorn with almonds, which promote fullness. less
- Chocolate Dark chocolate contains antioxidants, and it's been shown in studies to be associated with lower blood pressure and a lower risk of heart disease. Plus, regular chocolate-eaters were shown to be slightly skinnier than those who ate the sweet treat less often, according to 2012 research published in the Archives of Internal Medicine. That study doesn't mean that chocolate consumption can help you lose weight, but it does mean that you shouldn't feel guilty about small indulgences. If you have a healthy diet, eating about 20 grams of chocolate (about half of a regular-size bar) is okay, says Monica Bearden, a registered dietitian and author of Chocolate--A Healthy Passion. And as long as the chocolate is at least 60 percent cocoa, as little as 5 grams (the size of one Hershey's kiss) can be beneficial. "It's so important to eat those foods that you enjoy so you don't feel deprived," Bearden says. Just don't overdo it.
