MAJAMAYO

Fortunately, unless you have an allergy, intolerance, or medical condition that prevents you from eating these foods, the key to keeping them on your plate is knowing how to choose wisely, with an emphasis on reasonable amounts of the highest-quality products. Enjoying these foods without putting off your healthy lifestyle efforts is absolutely possible, with a little knowledge.

​

Meat and dairy

​

Meat and dairy have been vilified for decades because of their saturated fat and cholesterol content. Here are the facts: some saturated fats can raise blood cholesterol, which in turn increases the risk of heart disease and stroke. However, dietary cholesterol in meat and dairy is not the main factor affecting blood cholesterol levels for most people. Both meat and milk are complete proteins, meaning they contain all the essential amino acids our bodies need for growth and tissue repair. In addition, grass-fed meat (and dairy from grass-fed cows, a relatively new offering) contains omega-3 fatty acids that are healthy for the heart and brain, which most of us don’t get enough of in our diets.

​

When buying meat, the ideal choice is grass-fed and, if possible, organic (no antibiotics or growth hormones) and raised on pasture (also known as free-range). This ensures the highest quality, both in the nutrient content of the food and in the environment the animal lived in. Choose lean cuts of beef, such as eye of round, tip roast, top round, or top chuck, and stick to portions of about 150 g (5 oz), roughly the size of an average smartphone. If you choose dairy, choose organic milk and consider 1% or 2% instead of skim, because fat promotes a feeling of fullness. Cheese and butter don’t have to be off limits either: here too, eat a small amount of good quality (a serving of cheese is about the size of two dice). And don’t forget yogurt. It is an excellent source of protein and contains probiotics that support immunity.

​

Eggs

​

Egg yolks contain a lot of cholesterol, and many people still fear them because of the outdated belief that dietary cholesterol raises blood cholesterol. The key to enjoying eggs is recognizing that for most of us, the amount of dietary cholesterol has little effect on our levels, which are influenced mostly by saturated fat intake and genetics. (The same goes for meat and dairy.) That means most of us can safely eat one egg, yolk included, per day. (If you have heart disease, ask your doctor how many yolks are safe for you.)

​

Eggs are also naturally portable, can be stored in controlled portions, and are easy to prepare, making them a staple in the fridge for breakfast, lunch, or dinner. Celebrate the egg as a perfect food: whether hard-boiled, scrambled, or poached, you can enjoy a variety of healthy dishes. If possible, choose organic eggs that contain omega-3 fatty acids. Most importantly, don’t always leave out the yolk: while the white contains the most protein, the yolk contains plenty of vitamins, minerals, and healthy fats.

​

Fruit

​

Of all the foods on this list, fruit has a particularly bad reputation. Many elimination diets and fad diets require avoiding fruit entirely for the first few weeks or even months. Why? Fruit is rich in sugar, which means it can contribute to weight gain. The difference between fruit and sweets is that the sugar in fruit occurs naturally and comes packaged with important nutrients: fiber, which promotes fullness and lowers the risk of diabetes and heart disease, and antioxidants, compounds that protect cells from damage. Sweets, by contrast, contain more sugar and unhealthy fats.

​

If you’re a fruit fanatic, remember that you can have too much of a good thing. Try to eat 2 to 4 servings of fruit a day (depending on whether you want to lose weight and/or have high blood sugar). Pair fruit with protein, such as an apple with a little cheese, berries blended with milk or yogurt in a smoothie, or a banana with a spoonful of peanut butter, to balance blood sugar and give you energy. The key to enjoying the antioxidant benefits of fruit is variety. Choose a range of local and seasonal produce whenever possible. Fruit has the highest antioxidant content when eaten at the peak of its season. Choosing organic is especially important for porous fruit such as strawberries and for fruit with edible skins such as apples and nectarines, because they tend to carry higher levels of pesticide residues.

​

Gluten, grains, and carbohydrates

​

Carbohydrates from grains, and gluten, are not bad for you in themselves unless you have a medical condition that prevents you from eating them or digesting them properly. In fact, carbohydrates are the body’s main source of energy. Carbs have a bad reputation because most people eat too many highly processed, high-calorie foods with little fiber. Carbohydrates from whole foods are rich in B vitamins, minerals, and fiber.

​

We estimate that carbohydrates should make up about 40 to 50 percent of your daily calories (40 to 45 percent if you’re trying to lose weight). Remember that carbs aren’t only grains: they also include vegetables, fruit, nuts, seeds, and legumes, which are all important sources of nutrition. Limit highly processed, refined carbohydrates such as cakes, sweet cereals, cookies, and crackers.

​

Some people benefit from a gluten-free diet, including those with celiac disease and gluten intolerance. We also recommend a gluten-free diet for all autoimmune diseases (especially to reduce inflammation) and most gastrointestinal diseases. Many people who eat gluten-free have less gas and bloating. But if you decide to go gluten-free, it’s important to remember that gluten-free foods are not better for you; they often contain more fat and sugar to replace the mouthfeel lost without gluten. Instead of turning to mostly processed gluten-free foods, choose whole-food carbohydrates that are naturally gluten-free, such as quinoa, winter squash, and legumes.

​

Fish

​

The controversy around fish has little to do with what the fish itself contains and everything to do with the environment in which it is raised. Mercury and polychlorinated biphenyls (PCBs) are a concern in larger, long-lived fish: tuna, king mackerel, shark, swordfish, and shellfish. Many fish farms are crowded and have unclean conditions, and the fish are fed an unnatural diet, which changes the quality of the protein on your plate. However, the risks of eating fish do not outweigh the benefits, especially since fish is low in saturated fat and rich in omega-3 fatty acids.

Buy local fish when possible, or frozen fish from coastal regions. Avoid the long-lived fish listed above and instead choose a variety of fatty fish (anchovies, herring, mackerel, salmon, and sardines) and low-fat seafood (cod, shrimp, sole, and tilapia) to be safe.

​

Soy

​

Compounds in soy called isoflavones can act weakly like estrogen in the body. Because of this, some women worry that eating soy products could raise their risk of breast cancer, and some men wonder whether it affects testosterone levels. The link between soy and breast cancer needs further research. Animal studies have shown a connection between high doses of soy and cancer growth, but in some populations, soy foods appear to protect women from breast cancer, especially if they start eating them early in life. And soy does not appear to affect male hormones and may even protect against prostate cancer.

While researchers continue to explore these potential associations, soy remains a high-quality, vegetarian source of protein that is low in saturated fat and cholesterol. Choosing soy foods wisely in moderate amounts (two to three servings a week) can be part of a balanced, healthy diet for most people, though breast cancer survivors may want to eat less. Avoid highly processed soy foods, such as veggie dogs, supplements, or powders containing high levels of soy protein isolate, which is significantly altered from its natural state. We recommend choosing organic soy foods to limit your exposure to genetically modified organisms (GMOs) and pesticides.

​