Shola Ogundipe

Several times in the New  Year, I have been asked what the best secret of good health is. On each occasion, I didn’t have to ponder for long. One of the best kept health secrets I know is trust. Another well kept secret is disobedience. If you want to be healthy and remain in good health, you must trust your instincts to disobey your desires to indulge in too much of everything, especially food.

Everyone knows there are good foods, and there are bad foods. Good foods are the foods you must eat enough quantities of as regularly as you can. They include vegetables, fibre, fruits and berries. Bad foods are the foods you should eat as little as possible or not at all, such as eggs, beef, pork, hamburgers, fries, etc. Moderation is key.

Give bad foods ‘good’ portions

It is so unfair! Don’t I know it? Seductive foods seem to lurk at every turn, especially when you’re trying to lose weight. Chocolate fudge, vanilla ice cream, buttered popcorn, potato chips, peppered chicken, fish and chips, donuts or croissants with strawberry jam, Shepherd’s pie, the list is endless. Even if you are not on a weight loss (I call it a good health) plan, just about any “bad” food can be part of your plan if you stick to small enough portions.

Don’t die in denial

But you don’t need to die in denial, after all many foods that have gotten a bad reputation aren’t so terrible after all. You just need to learn which tempting treats can actually help you lose weight and keep it off. Dietitians advise against banning your favourite treats. Depriving yourself of the foods you crave could set you up for failure. A better strategy is to set limits on and stick to it.

Eggs

When it comes to healthy eating, few foods have sparked as much debate as eggs. Research says an egg a day is safe and nutritious for most adults — and that if you eat one egg for breakfast (best boiled), you’ll boost your odds of losing weight. This is true. Eggs are packed with protein, which takes time to digest. Eating protein in the morning keeps your stomach full, so you eat less during the rest of the day.

Steak

For years, health experts have been admonishing us to eat less red meat. But steak is not always bad for the waistline. In fact, a lean cut of beef has barely more saturated fat than a similar-sized skinless chicken breast. Like eggs, steak is loaded with protein and can keep you feeling full longer. To get plenty of protein with less fat, choose tenderloin, sirloin, or other extra-lean cuts — and limit portions to the size of your palm.

Pork
Now, talk about a bad reputation! ‘Pork’ is used to describe all kinds of excess, so it’s no wonder dieters often steer clear. If you can cope with it, pork in reality, is ‘white meat’ that is a lean source of protein with benefits similar to those of lean beef.

Pasta
Rather than avoiding pasta altogether, make the switch to whole grain and keep your portions small. People who eat several servings of whole-grain foods per day are more likely to slim down and maintain healthy weights. Studies show that eating whole grains rather than refined grains can also help burn belly fat.

Nuts

Nuts may be high in fat, but it’s the good kind. And they are also rich in nutrients, protein, and fibre, which can help stabilize blood sugar. Sure, you’ll get a few extra grams of fat from munching on a handful of nuts, but it’s worth it if it helps you avoid reaching for cookies or other sweets. Even peanut butter can be a dieter’s friend. Small amounts of this favorite food can control hunger without causing weight gain.

Cheese
Dieters often try to cut calories by nixing calcium-rich dairy foods, but some studies suggest this is a mistake. One theory is that the body burns more fat when it gets enough calcium, so eating low-fat cheese, yogurt, and milk may actually contribute to weight loss.

Coffee

Coffee only falls in the “bad” category when you drink too much of it or mix in milk (cream), sugar, or flavoured syrups. If you drink it black, you get a metabolism boost without added fat and calories. Drink it skinny, stir in skimmed milk for added calcium and vitamin D, and artificial sweetener or one teaspoon of sugar. It’s great!