Don't eat too much of a good thing
Nutritionists are continually spouting the benefits of foods like tomatoes, avocados and fish, but overdoing it on these healthy foods actually can be harmful.
“Even nutritious food can be too much of a good thing if you eat it in too large a quantity or too often,” said Elisa Zied, New York-based dietitian, nutritionist and author of “Younger Next Week.” “For one, anything that has calories — even if they're quality calories — can add up if your portion gets too big. Also, if you overdo any one food, you will leave less room for other foods that provide a different mix of nutrients.”
Here are some ways to find the right balance so you don't eat too much of a good thing.
Olive oil
Why it's good for you: A major component of the healthful Mediterranean diet, it lowers the risk of heart disease, stroke and high blood pressure because it contains monounsaturated fatty acids (as opposed to saturated fats or trans fats). A study published in Neurology found that older people who regularly consume olive oil have a 41 percent lower risk of stroke compared with those who never consume it. Other studies have found that it helps maintain healthy cholesterol levels, protects against Alzheimer's disease, prevents acute pancreatitis and protects the liver from oxidative stress, in addition to other diseases.
Too much of a good thing: “Because olive oil is looked upon as a healthy fat, people think they should not be concerned about calories,” said Andrea Giancoli, a Los Angeles-based registered dietitian and nutrition consultant. “But calories count.”
Stick to this: Giancoli recommends sticking to one tablespoon daily, which is 120 calories. If you want more than one tablespoon, you should cut calories in other areas that day.
Fruit smoothieWhy it's good for you: A great way to get in an extra dose of fruits, vegetables and possibly low-fat dairy.Too much of a good thing: The calories add up, said dietitian Allison Parker. “If you wouldn't eat them all together in one sitting, consider modifying your recipe to incorporate a more realistic service.”Stick to this: 1 cup of spinach, half of a banana and ½ cup assorted frozen berries. You may also add milk or yogurt to increase the protein, Parker said.Tomato and orangeWhy they're good for you: Tomatoes are high in vitamins A, B6, E and K, and they're also a good source of copper, potassium, fiber and phosphorus. Oranges are packed with vitamin C, phytochemicals and flavonoids, which have anti-inflammatory properties — and only about 80 calories.Too much of a good thing: “If you overdose on them, one thing that comes to mind is tooth enamel,” Zied said. “Too much acidity can wear it away, so it's good to eat acidic fruits and vegetables for their nutrients and water content but to also choose other options in those categories (for example, crunchy fruits like apples, carrots and celery that stimulate the flow of saliva and neutralize the acids in foods that can erode enamel).”Stick to this: ½ to 1 cup of tomatoes, or an orange daily.
