Nutritionists tell us that there is no such thing as a good food or a bad food and that all foods in moderation can fit into a healthy diet.

This is sound advice but most of us who are trying to eat right and maintain weight and good overall health stay away from certain foods because of their bad reputation as Evil, Unhealthy, Fattening or Disease promoting.

Yet as it turns out many of those foods have bad reputations based on outdated and erroneous information. Old ideas die hard and it can be years or decades before foods on the forbidden list can make a come back.

Here is a list of 7 foods that despite their past reputations have been found to have surprising benefits and healthy nutrients. If you are interested in a long-term healthy and tasty diet, then you can also check my nutrition & diet coaching program.

Eat and enjoy!

1. BEEF

Followers of Atkins or the new carnivore diet (no veggies or fruit- just meat!)  never worry about beef consumption, but the rest of us did.

Cholesterol in fatty cuts of meat is still a concern despite all the conflicting pro- cons about whether it’s safe to eat.

If you are a beef lover- I highly recommend the leaner cuts. Red meat has a lot of health benefits – high iron content, Creatine, zinc and CLA. These are nutrients that are lacking in most people over 50.

They’re important for producing energy, replenishing red blood cells, sexual potency and muscle maintenance.

Stick with the leanest cuts like filet mignon, sirloin, round and flank steak. Avoid ribs and ground beef unless it’s 93% lean. An ounce of very lean beef is about 60 calories so choose portions at restaurants wisely. Grass fed is another great option- if you want to maximize the health benefits and avoid some of the chemicals found in beef due to feed content and growth hormones.

Also if you are concerned about the environment or animal welfare the new vegan burgers are a good choice as well.

2. CHOCOLATE

Dark chocolate in particular is on this list because it is high in substances called polyphenols, which lower the risk of heart disease by preventing LDL or bad cholesterol from adhering to arteries.

Studies show that eating a half ounce of dark chocolate (two bite size pieces) per day raises the amount of HDL or good cholesterol.

Remember one ounce is all you need. Don’t think this gives you license to gorge- it is high in fat and calories!

3. PORK

Pork was the vilified food during my childhood not only because it was fattening but it had the reputation of carrying a parasite causing a nasty condition called trichinosis.

Pork was always cooked to the consistency of shoe leather to kill the nasty bacteria. The parasite problem hasn’t existed for many years and pigs are now carefully bred to reduce the overall fat content .

Ounce for ounce pork has the same amount of fat as chicken breast and is higher in protein! It can be cooked medium rare and should be part of you regular diet to add variety to your protein choices.

4. SHRIMP

For many years shrimp’s cholesterol content gave it a bad reputation. But that was before scientists figured that cholesterol in fish doesn’t raise blood cholesterol as much as saturated fats( from beef) and trans fats do.

It turns out shrimp are totally innocuous.

A study at Rockefeller university in New York found that consuming 300 grams of shrimp per day – the equivalent of 55 medium shrimp- did not adversely raise cholesterol levels in people who had normal cholesterol.

Shrimp is no longer a villain because it has very little fat, (most of which is the good omega 3 variety) and it is a great source of protein with virtually no carbohydrates. You get 14 grams of protein and only 66 calories in a dozen large shrimp.

5. CHEESE

If you have eliminated cheese from your diet consider this:

Despite its high fat content it is a good source of CLA a nutrient that may help with weight control and blood sugar.

The calcium in cheese is good for your bones and a recent study on calcium and dairy products have shown increased weight loss in dieters who consumed dairy products like low fat cottage cheese.

Cheese can also protect against cavities by enhancing the concentration of calcium in plaque which robs bacteria of it’s primary food source.

Choose the low fat or non fat versions of your favorites and indulge occasionally on the full fat versions. New formulations have made the lower calorie versions more palatable and delicious.

6. PIZZA

When eaten in moderation pizza is a wonder food. It contains the whole food pyramid in a single slice. It is a good source of carbs, (go for thin crusts or whole wheat crusts to add nutrition) dairy products, part skim or buffalo mozzarella, vegetables –artichokes, mushrooms, spinach and proteins like chicken, Canadian bacon or shrimp.

Tomato sauce is high in antioxidants and has the highest levels of lycopene- a phytochemical that is proven to reduce the risk of prostate cancer.

Do not order meat, pepperoni, stuffed crusts or extra cheese. Do order thin crust pizza with extra sauce and light cheese and vegetable toppings.

7. EGGS

The poor egg has been the poster child for high cholesterol since the 1970’s, but as it turns out the body compensates for additional cholesterol by producing a little less cholesterol on its own.

Studies have shown eating one egg yolk per day does not increase a person’s risk of heart disease or stroke. However if you are taking cholesterol medication consult with your doctor about how may eggs are right for you.

BONUS: COFFEE

Java lovers rejoice! Once frowned upon as a threat to your healthy lifestyle, coffee has been vindicated.

Some of coffee’s healthy advantages based on a wealth university studies; It helps to prevent cavities, it can cure a headache, improve alertness and cognitive function, it boosts athletic performance, and helps free up fatty acids during aerobic exercise.

Also 2-3 cups per day can help prevent colon cancer. But don’t overdo it – more than 3 cups a day can make you nervous and jittery.