8 Perfect Stay-Young Foods

Eating right isn't just about weight loss—the nutrients you take in can have a serious effect on how you think, feel, and look! Our bodies and our feelings are nothing more than reflections of the various chemicals flowing through our system on a daily basis. Make sure those chemicals are the healthy kind you get from the right mix of fruits and vegetables, proteins and fats, and you’ll feel healthier, more energetic, and happier than you have in years. more/less

1. EGGS Benefit: Weight loss Substitute: Egg Beaters egg substitute When it comes to breakfast, you can’t beat eggs. (That was too easy, wasn’t it?) Seriously, at a cost of only 72 calories, each large egg holds 6.3 grams of high-quality protein and a powerhouse load of vital nutrients. A study published in the International Journal of Obesity found that people who replace carbs with eggs for breakfast lose weight 65 percent quicker. Researchers in Michigan were able to determine that regular egg eaters enjoyed more vitamins and minerals in their diets than those who ate few or no eggs. By examining surveys from more than 25,000 people, the researchers found that egg eaters are about half as likely to be deficient in vitamin B12, 24 percent less likely to be deficient in vitamin A, and 36 percent less likely to be deficient in vitamin E. And here’s something more shocking: Those who ate at least four eggs a week had significantly lower cholesterol levels than those who ate fewer than one. Turns out, the dietary cholesterol in the yolk has little impact on your serum cholesterol. Bonus tip: Breakfast is the most important meal of the day. of the day.   2. GREEN TEA Benefit: Longer lifespan Substitutes: Yerba mate, white tea, oolong tea, rooibos (red) tea Literally hundreds of studies have been carried out documenting the health benefits of catechins, the group of antioxidants concentrated in the leaves of tea plants. Among the most startling studies was one published by the American Medical Association in 2006. The study followed more than 40,000 Japanese adults for a decade, and at the 7-year follow-up, those who had been drinking five or more cups of tea per day were 26 percent less likely to die of any cause compared with those who averaged less than a cup. Looking for more-immediate results? Another Japanese study broke participants into two groups, only one of which was put on a catechin-rich green-tea diet. At the end of 12 weeks, the green-tea group had achieved significantly smaller body weights and waistlines than those in the control group. Why? Because researchers believe that catechins are effective at boosting metabolism. Bonus tip: The average American consumes 400 liquid calories a day.   3. GARLIC Benefit: Cardiovascular strengthening Substitutes: Onions, chives, leeks Allicin, an antibacterial and antifungal compound, is the steam engine pushing forward garlic’s myriad health benefits. The chemical is produced by the garlic plant as a defense against pests, but inside your body, it fights cancer, strengthens your cardiovascular system, decreases fat storage, and fights acne inflammation. To activate the most allicin possible, you have to crush the garlic as finely as you can: Peel the cloves, and then use the side of a heavy chef's knife to crush the garlic before carefully mincing it. Be sure not to overcook it, as too much heat will render the compound completely useless (and your food totally bitter). Bonus tip: Some foods keep you looking young. Others can quite literally cure what ails you.   4. GRAPEFRUIT Benefit: Weight loss Substitutes: Oranges, watermelon, tomatoes Just call it the better-body fruit. In a study of 100 obese people at the Scripps Clinic in California, those who ate half a grapefruit with each meal lost an average of 3.6 pounds over the course of 12 weeks, and some lost as many as 10 pounds. The study’s control group, in contrast, lost a paltry 1/2 pound. But here’s something even better: Those who ate the grapefruit also exhibited a decrease in insulin levels, indicating that their bodies had improved their ability to metabolize sugar. If you can't stomach a grapefruit-a-day regime, try to find as many ways possible to sneak grapefruit into your diet. Even a moderate increase in grapefruit intake should yield results, not to mention earn you a massive dose of lycopene—the cancer-preventing antioxidant found most commonly in tomatoes. Bonus tip: Eat well and you’ll feel younger and more vibrant. Add exercise to the mix and you’ll practically erase markers of age.   5. GREEK YOGURT Benefit: Feeling fuller for longer Substitutes: Kefir and yogurt with “live and active cultures” printed on the product label If it’s dessert you want, go with regular yogurt; but if it’s protein, go Greek. What sets the two apart? Greek yogurt is separated from the watery whey that sits on top of regular yogurt, and the process removes excessive sugars, such as lactose, and increases the concentration of protein by as much as three times. That means it fills your belly more like a meal than a snack. Plus a single cup has about a quarter of your day’s calcium, and studies show that dieters on calcium-rich diets have an easier time losing body fat. In one study, participants on a high-calcium dairy diet lost 70 percent more body weight than those on a calorie-restricted diet alone. If only a similar claim could be made of everything you eat.  Bonus tip: Fruit-on-the-bottom yogurt is a classic example of a food that doesn’t deserve its healthy reputation.   6. AVOCADO Benefit: Reduced risk of heart disease Substitutes: Olive, canola, and peanut oils; peanut butter; tahini Here’s what often gets lost in America’s fat phobia: Some fats are actually good for you. More than half the calories in each creamy green fruit comes from one of the world’s healthiest fats, a kind called monounsaturates. These fats differ from saturated fats in that they have one double-bonded carbon atom, but that small difference at the molecular level amounts to a dramatic improvement in your health. Numerous studies have shown that monounsaturated fats both improve you cholesterol profile and decrease the amount of triglycerides (more fats) floating around in your blood. This can lower your risk of stroke and heart disease. Worried about weight gain? Don’t be. There’s no causal link between monounsaturated fats and body fat.    7. BELL PEPPERS Benefit: Improved immune function Substitutes: Carrots, sweet potatoes, watermelon All peppers are loaded with antioxidants, but none so much as the brightly colored reds, yellows, and oranges. These colors result from carotenoids concentrated in the flesh of the peppers, and it’s these same carotenoids that give tomatoes, carrots, and grapefruits their healthy hues. The range of benefits provided by these colorful pigments include improved immune function, better communication between cells, protection against sun damage, and a diminished risk of several types of cancer. And if you can take the heat, try cooking with chili peppers. The bell pepper cousins are still loaded with carotenoids and vitamin C, but have the added benefit of capsaicins, temperature-raising phytochemicals that have been shown to fight headache and arthritis pain as well as boost metabolism.   8. ALMONDS Benefit: Improved memory Substitutes: Walnuts, pecans, peanuts, sesame seeds, flaxseeds An ounce of almonds—or about 23 nuts—a day provides nearly 9 grams of heart-healthy oleic acid; that’s more than the amounts found in peanuts, walnuts, or cashews. This monounsaturated fat is known to be responsible for a flurry of health benefits, the most recently discovered of which is improved memory. Rats in California were better able to navigate a maze the second time around if they’d been fed oleic acid, and there’s no reason to assume that the same treatment won’t help you navigate your day-to-day life. If nothing else, snacking on the brittle nuts will take your mind off your hunger. Nearly a quarter of an almond’s calories come from belly-filling fiber and protein. That’s why, when researchers at Purdue fed study participants nuts or rice cakes, those who ate the nuts felt full for an hour and a half longer than the rice cake group did.  Bonus Tip: Before you go out to eat, grab a handful of almonds; it could help keep your hunger at bay.

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   Worst Breakfast Foods

  I've comprised a list of the top worst things to eat for breakfast.  Please, if you value your health, stay away from any of the following breakfasts: more/less

Worst Supermarket Sweet Cereal General Mills Reese’s Puffs 150 calories 4 g fat (1 g saturated) 1.5 g fiber 15 g sugars   This cereal has more sugar than you’ll find in a real Reese’s Peanut Butter Cup and just a trace of fiber. Not all super-sweet cereals are terrible for you—consider General Mills Honey Nut Cheerios, which you can easily blend with regular Cheerios to lower the sugar content but hang on to the flavor. Cereal serving sizes are generally miniscule. Next time you pour yourself a bowl, measure it out. You’re likely pouring yourself double the amount calculated on the label, and these extra calories add up quickly. Worst Breakfast Doughnut Krispy Kreme Powdered Cake Doughnut 290 calories 14 g fat (6 g saturated) 19 g sugars Both of these are classic sugar doughnuts, but in otherwise equal matchups, cake doughnuts will always lose out to yeast doughnuts. Make this mistake twice a week and you'll be looking at nearly 3 pounds of extra fat by the end of the year. Still need to satisfy your morning sweet tooth? Along with the Original Glazed, the sugar doughnut is the best of all doughnuts on the Krispy Kreme menu. In this case, “best” means “least evil,” since doughnuts are pure empty carbs and added fat; proceed with  caution. Worst “Healthy” Breakfast Cereal Quaker Natural Granola Oats & Honey & Raisins 420 calories 12 g fat (7 g saturated) 30 g sugars 6 g fiber Thought the sweetest cereal in America would be one with a leprechaun or a rabbit on the box? Think again. Honey and brown sugar team up to cover these clusters with more sugar than you’d find in 3 Krispy Kreme original glazed doughnuts. Granola is basically dessert for breakfast. Sure, there’s a splash of fiber, but sugar accounts for more than a third of the calories in this bowl, and unfortunately, Quaker’s is the rule, not the exception. The only acceptable use for granola is to crumble a small handful into plain yogurt. Save your bowls for a cereal more wholesome. Worst Coffee Shop Breakfast Starbucks Blueberry Scone 460 calories 22 g fat (12 g saturated, 0.5 g trans) 420 mg sodium With 17 grams of sugar, this harmless-looking scone has twice as much sugar as you’ll find in a chocolate doughnut. And it only has 2 grams of fiber to offset that sugar, so you’ll be looking at a massive blood sugar spike. Your other option provides plenty of what you want for breakfast (such as 19 grams of protein) and very little of what you don’t (only 1 gram of sugar). Research shows that by replacing refined carbs—like those found in a scone—with quality protein, you’ll lose weight more effectively. Worst Breakfast Coffee Smoothie Smoothie King Vanilla Mo’Cuccino 551 calories 14 g fat (8 g saturated) 85 g sugars Wonder where all that sugar comes from? The Mo’Cuccino line replaces milk with ice cream, making this drink more akin to a milk shake than a smoothie or a coffee drink. Make sure to always ask what's in your smoothie.  If you hear ice cream, stay away. Worst Breakfast Sandwich Jack in the Box Sausage Croissant 580 calories 39 g fat (13 g saturated, 4 g trans) 770 mg sodium Two simple but immutable rules are at play here: 1) Bacon always beats sausage, and 2) buns always beat croissants. That said, what are you doing having breakfast from a fast food restaurant in the first place? Worst "Ideal" Breakfast Jamba Juice Ideal Meal Chunky Strawberry 590 calories 18 g fat (3 g saturated) 55 g sugars Similar approaches to breakfast with very different results. Replacing an oatmeal base with sugars and granola is never a good swap. Lately, Jamba has been making a big push into the food space, and the fresh banana oatmeal represents one of the best new additions to their menu.  Way too much sugar. Worst Frozen Breakfast Jimmy Dean Pancake and Sausage Breakfast Bowl 710 calories 31 g fat (11 g saturated) 890 mg sodium 34 g sugars The emerging breakfast bowl trend is a troubling one for health-conscious eaters. It invariably involves a carb and fat-riddled amalgamation of eggs, meat, pancakes, and potatoes—or some combination thereof. A disastrous trifecta of refined carbs from the pancakes, saturated fat from the sausage, and added sugar from the syrup. Jimmy’s got his name attached to more than a few solid breakfast choices, so find one less than 400 calories immediately and make the switch. Hint: Look to the breakfast sandwiches and the D-Lights line. Worst Fast-Food Burrito Breakfast Carl’s Jr. Loaded Breakfast Burrito 780 calories 51 g fat (20 g saturated) 1,620 mg sodium Are you really ready to sacrifice an entire day's worth of saturated fat to a food made in the microwave? Hardee's breakfast menu reads like a blueprint of how not to start your day. You might as well stay in bed.  Burritos are bad news in even the most capable hands, but give a giant tortilla to Carl’s Jr. and watch the mayhem ensue. Exhibit A: A massive tortilla swaddling a glut of ham, bacon, sausage, eggs, cheese, and hash browns. Worst Pancake Breakfast IHOP Harvest Grain ‘N Nut with Warm Blueberry Compote 870 calories The name implies a level of healthfulness that is immediately negated by the Matterhorn of whipped cream. By IHOP's low standards, the waffle and ham combo is a surprisingly solid breakfast. Ham, the best of the breakfast meats, adds a great punch of protein, but be aware of its high sodium content. Most Sodium-Packed Breakfast Arby’s Sausage Gravy Biscuit 1,040 calories 60 g fat (22 g saturated, 2 g trans) 4,699 mg sodium The name should be a dead giveaway: Sausage and gravy are two of the saltiest foods on the planet. Poured lavishly over a biscuit, they’ll wipe out 2 full days’ worth of sodium in one morning meal.  This is absolutely one of the worst ways you could start your day. The key to maintaining a reasonable blood pressure for most folks is to take in at least the equivalent amount of sodium and potassium throughout your day. (A 1:1 ratio is seen as ideal.) The problem with this biscuit is that you’re consuming a heart-stopping level of sodium and almost no potassium. Throw in an abundance of calories and trans fat and you may have been better off sleeping in. Worst Mall Breakfast Cinnabon Regular Caramel Pecanbun 1,100 calories 56 g fat (10 g saturated, 5 g trans) 47 g sugars 141 g carbohydrates This isn’t breakfast, this is dessert. And an atrocious one at that. The only speck of nutrition to be found in the bun comes from the nuts. Too bad they’re coated in a river of sugar. Cinnabon and malls are inseparable. Consider it a symbiotic relationship: Researchers have found that men are turned on by the smell of cinnamon rolls, and further studies have shown that men are more likely to spend money when they’re thinking about sex. But just because Cinnabon might be good for Gap doesn’t mean it’s at all good for you. This dangerously bloated bun contains nearly an entire day’s worth of fat and more than half of your daily allotment of calories. Worst Breakfast Latte Cold Stone Creamery Lotta Caramel Latte (Like It Size) 1,320 calories 62 g fat (39 g saturated, 1.5 g trans) 134 g sugar Think a small latte might be the smart way to escape disaster at the ice cream parlor? Not quite. This 1 beverage has as many calories as 3 McDonald’s Double Cheeseburgers.  The bigger issue is, why are you getting your breakfast from Cold Stone Creamery? Worst Drive-Thru Breakfast McDonald’s Deluxe Breakfast with margarine and Syrup 1370 calories 64.5 g fat (21.5 g saturated) 2,335 mg sodium 161 g carbohydrates Does this really look like a breakfast for one person? Of course not. That’s why this is the worst fast-food breakfast in America by an unhealthy margin. The fact that this breakfast is 210 calories worse than McDonald’s Large Triple Thick Chocolate Milkshake tells you everything you need to know. Carbohydrate-based breakfasts are the scourge of healthy eating habits and a hard-working metabolism, and this one platter packs more cheap carbs than you’d get from 11 slices of Wonder Bread. The ONLY thing worth eating at McDonald's besides a black coffee is their yogurt parfait. Worst Breakfast Omelette IHOP The Big Steak Omelette 1490 Calories Anxious to know how much fat and sodium are packed into this beef and cheddar bomb? So are we, but unfortunately, IHOP is one of the few chain restaurants in the country that don't provide nutritional information for their menu items. We’re not sure what’s more concerning: IHOP’s never-ending stacks of margarine-slathered sweets or their reckless attempts at covering the savory side of breakfast with entrées like this one. With close to three-quarters of a day’s worth of calories folded into its eggy shell (thanks to a heaping portion of fatty beef), you’re committing to eating rice cakes for your next 2 meals when you start your morning off with this bomblette. Why not enjoy the substantial Garden Scramble and 2 more real meals instead?

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  The secret to reading a food label is knowing what to look for. If you understand the label lingo, it's not so difficult to make the healthiest purchases.  The most important and reliable information on the label can be found on the nutrition facts panel and the ingredient listing... more/less

Here is the information that's most essential: Calories. Despite all the talk about carbs and fat, calories are what counts for weight control. So the first thing to look for on a label is the number of calories per serving. The FDA's new Calories Count program aims to make calorie information on labels easier to find by putting it in larger, bolder type. When trying to lose, maintain, or gain weight, just remember: Calories In - Calories Out. If the calories you put into your body is greater than the calories that go out, you will gain weight. If the calories you consume is less than what you burn, you will lose weight. It's THAT simple! Serving size and number of servings per container. This information is critical to understanding everything else on the label. Some manufacturers take what most of us would consider a single-serve container and call it two servings, hoping the numbers on the label will look better to consumers.  You might be eating two servings when you thought you were eating one! Dietary Fiber. It helps fill you up, and you need at least 25 grams daily. To be considered high in fiber, a food must contain least 5 grams per serving. Fruits, vegetables, and whole grains provide fiber. Fat. Fat has more calories per gram than carbs or protein, and all fats have 9 calories/gram. Choose unsaturated fats whenever possible, and limit foods with saturated and trans fats (also called trans fatty acids). Manufacturers are required to list the amount of trans fat per serving starting Jan. 1, 2006, and this information is already showing up on labels. In the meantime, look for terms such as "partially hydrogenated" or "hydrogenated," which indicate the product contains trans fats, and avoid them. Sodium per serving. Sodium should be restricted to 2,300 mg per day (that's less than 1 teaspoon of salt) for healthy adults, and 1,500 mg for those with health problems or family histories of high blood pressure. To reduce your sodium intake, choose less processed foods. Sugar. It adds plenty of calories, and is often listed on the label in "alias" terms, like "high fructose corn syrup," "dextrose," "invert sugar," "turbinado," etc. Choose foods with less than 5 grams per serving to help control calories. Stay below 40 grams of sugar per day.  You'll be surprised how quickly it adds up! % Daily Value (% DV). This reflects the percentage of a certain nutrient that the food supplies, based on a 2,000 calorie diet. It gives you a rough idea of the food's nutrient contribution to your diet. The nutrients highlighted in the % DV are a partial list, limited to those of concern to the typical American. Ingredient List. Manufacturers are required to list all of the ingredients contained in the product by weight. A jar of tomato sauce with tomatoes as the first ingredient lets you know that tomatoes are the main ingredient. The spice or herb listed last is contained in the least amount. This information is critical for anyone who has allergies, and for prudent shoppers who want, say, more tomatoes than water, or whole grain as the leading ingredient.

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If I eat just once a day, I'll lose weight.
  This has the exact opposite effect.  Metabolism is King when it comes to losing weight and weight management.  By eating just once a day, you are putting your body into starvation mode.  The body tries to hold onto every bit of energy (fat) possible to avoid deteriorating... Furthermore, when the metabolism grows sluggish, the body is simultaneously growing sluggish as blood sugar levels get out of whack. It's an ugly mess.  The fix, eat at least 5 small meals a day.  This will surely boost your body's metabolism, causing you to break down foods faster and easier.  This is a much more natural approach. +/-

Relax, it's Fat Free.
  Fat Free does not mean Calorie Free...A calorie is a calorie is a calorie, whether it comes from fat or carbohydrate. Anything eaten in excess can lead to weight gain. You can lose weight by eating less calories and by increasing your physical activity... Reducing the amount of fat and saturated fat that you eat is one easy way to limit your overall calorie intake. However, eating fat-free or reduced-fat foods isn't always the answer to weight loss. This is especially true when you eat more of the reduced fat food than you would of the regular item. For example, if you eat twice as many fat-free cookies you have actually increased your overall calorie intake. +/-

It's Organic so it's healthy.
  Organic foods have the same number of calories, fats, proteins and carbohydrates as their conventional counterparts. Their nutritional composition depends on the soil, climate, growing conditions, and the amount of time it took to get it from farm to table...

Eating a freshly picked piece of produce, organically grown or not, is the ultimate in good nutrition as time has the greatest impact on food quality. Certain fruits and vegetables grown without chemical pesticides may have higher levels of antioxidants. But there is not a striking difference in the nutritional quality of organic products vs. conventionally grown ones. The real question: Is organic produce worth the extra cost? Some people are adamant about having pesticide-free produce. I have seen the ravages of insect infestation and think pesticides are necessary to provide good crop yield. My strategy is to wash all produce carefully and enjoy the bounty of produce at a lower cost.

The term "organic" has been one you can trust since 2002, when the U.S. Department of Agriculture established strict criteria for products claiming this distinction. Products declared organic must be produced without conventional pesticides, synthetic fertilizers, biotechnology, or ionizing radiation. "Organic" animals must be fed organic feed and not be injected with hormones or antibiotics.

But is organic food really better than conventional foods? Not necessarily. It depends on a number of factors, such as growing conditions, how the foods are stored, and which nutrients you're looking for.

Keep in mind that the Environmental Protection Agency sets acceptable levels of pesticide residue for produce that are much higher than what is generally found on the foods we buy. The decision is yours

Reducing the amount of fat and saturated fat that you eat is one easy way to limit your overall calorie intake. However, eating fat-free or reduced-fat foods isn't always the answer to weight loss. This is especially true when you eat more of the reduced fat food than you would of the regular item. For example, if you eat twice as many fat-free cookies you have actually increased your overall calorie intake. +/-

If you eat a healthy diet, you'll lose weight.
  Close; A healthy diet is essential but controlling the order in which you consume carbohydrates will determine your weight loss. Eat complex, starchy carbohydrates (bread, potatoes, pasta) earlier in the day when you are more active...Ease into simple carbohydrates at night (vegetables, salad) when you won't need or use as much energy. Also, don't forget to pair your healthy diet up with exercise! +/-

Assuming food is healthier than it really is - Read the labels!
  From fruit juices to canned vegetable soup, breakfast muffins to seven-grain bread, it's easier to think your food choices are healthier than they really are.  If a label says 'Seven-Grain Bread,' it sounds pretty healthy, right? But unless that label also says 'whole grains' it's not necessarily going to be the healthiest bread choice you could make...

Likewise, many folks think that eating a can of vegetable soup is as nutritious as downing a plateful of veggies -- not realizing how few vegetables are inside, how much salt is thrown in the mix, and how much of the nutrients are lost in processing.

Another common mistake is substituting fruit juices for whole fruits.  Are fruit juices healthier than soda? Yes. But they are also concentrated sources of sugar that don't give you anywhere near the same level of nutrients you get from whole fruits. What's more, if you're trying to lose weight, you won't get the same sense of fullness from a glass of juice that you will from a piece of fruit.  Instead, you'll just take in a whole lot of calories and still feel hungry.

The solution: Whenever possible, eat whole, fresh, and unprocessed foods. Even when you eat them in smaller amounts, you're likely to get a well-rounded group of nutrients. When buying packaged foods, put in at least as much time into reading labels and selecting products as you do when choosing a shower gel or shampoo.  Don't just assume a product is healthy even if it's in the health food section of the supermarket.  You've got to read the labels!  +/-