Low-Fat Diet
High-fat diets are associated with increased risk of several serious medical conditions including obesity, cancer, and heart disease. Consequently, current public health recommendations emphasize the importance of reducing total fat intake to no more than 30% of total calories, or 60 grams of fat per day in an 1800 calorie diet. Tips for reducing fat intake include lowering intake of whole fat dairy products, red meats, and high-fat condiments. While most people can improve their health by reducing the total amount of fat in their diet, the consumption of fat by children under the age of two should not be restricted. In addition, adults reducing their total fat intake should still be careful to include adequate amount of specific, essential fats, particularly the omega 3 fatty acids.

In general, any diet, regardless of the foods eaten, can be considered "low-fat" if it includes no more than 30% of total calories as fat, which is 60 grams of fat per day in an 1800 calorie diet. Consequently, there is no prescribed "low-fat" diet that mandates the exact foods that must be eaten. Some people choose to cut back on the amount of red meat they eat, while others avoid high-fat desserts, snack foods, condiments, or nuts. It is important to remember, however, that not every low-fat diet is necessarily a "healthy" diet. In fact, many people following a low-fat diet substitute foods that contain fat with "fat-free" processed foods that contain large amounts of sugar, salt, additives, and preservatives. So, what exactly can you do to develop a healthy, low-fat diet? Here are some tips for reducing your fat intake and promoting good health:

• First and foremost, avoid all foods containing partially hydrogenated oils, which are also called trans-fats. A growing body of research indicates that these fats are harmful to your health.
• Sauté vegetables and meat in vegetable broth instead of butter or vegetable oil.
• Read food labels carefully, paying close attention to the serving size and number of servings per package. Some labels are intentionally misleading, in that the serving size listed is much smaller than the amount of the food that is usually consumed, which means you might end up eating more fat than you think. (For more information on what those labels really mean, see "Label Terminology" immediately below.)
• Decrease your consumption of meat. Substitute a bean dish or a "meat" made from soy for red meat dish as your main course as often as possible.
• When you do eat meat, choose leaner cuts of beef and trim any visible fat before cooking. To keep poultry moist, do not remove the skin before cooking, but take the skin off before eating. Or better yet, remove the skin, and braise or sauté your chicken in vegetable broth.
• Limit your consumption of whole-fat dairy products or substitute low or non-fat alternatives for them.
• Increase the amount of fruits, vegetables and whole grain foods you eat. You'll have less room and less desire for high-fat snacks.
• Decrease your use of high-fat condiments, such as butter and mayonnaise. Order your salad dressing on the side, then dip your fork in the dressing before each bite. You'll be surprised at how little dressing you actually need to flavor your salad, and the dressing that remains on the side will not remain on your stomach, thighs or hips! 

Research

A significant amount of population-based research indicates that consumption of a diet high in total and saturated fat is associated with an increased risk for several medical conditions, such as obesity, heart disease, high blood pressure, insulin resistance, gallbladder disease, and certain cancers (for example, breast, colon, and prostate cancers).
On the other hand, critics of the "low-fat" craze argue that low-fat, high carbohydrate diets actually increase triglyceride levels and lower levels of HDL, the protective form of cholesterol. Research indicates that high triglyceride levels and low HDL levels are associated with an increased risk for heart disease.

Foods Emphasized

A healthy low-fat diet emphasizes the consumption of whole grains, beans, fruits, and vegetables, as well as small amounts of healthy sources of fat including raw nuts, raw seeds, vegetable oils (particulary monounsaturated oils like olive oil, and oils rich in omega 3 fats such as flaxseed oil and soybean oil), and cold water fish including salmon, herring, and mackerel.

Foods Avoided

Low-fat diets often exclude or limit red meats, whole fat dairy products (butter, milk, yogurt, heavy cream and ice cream), mayonnaise, margarine, and salad dressings. Extremely low-fat diets, such as the Dean Ornish Diet and the Pritikin diet, eliminate nearly all animal products and added vegetable oils.

Nutrient Excesses/Deficiencies

Low-fat diets often contain a large amount of simple carbohydrates and refined sweeteners, especially when "low-fat" and "fat-free" processed foods are eaten. According to the USDA's 1995 Continuing Survey of Food Intakes by Individuals, the intake of sugar and other refined sweeteners increased from about 55 kg (120 lb) per person per year in 1970 to 68 kg (150 lb) per person per year in 1995. In addition, extremely low-fat diets may contain insufficient quantities of the omega 3 and omega 6 essential fatty acids.

Who Benefits

Fat is the most calorie-dense macronutrient (fat contains 9 calories per gram compared to 4 calories per gram for protein and carbohydrate), so foods containing fat are usually high in calories. If you are trying to lose weight by counting calories, reducing your consumption of high-fat foods can be beneficial. Also, if you have heart disease or cancer, or have a family history of either disease, your health may be improved by eating a diet that is low in total and saturated fat.

Who is Harmed

Following a low-fat diet (or a diet that contains fewer than 30% of calories as fat) is unlikely to cause any harm to healthy adults eating a varied and well-balanced diet, assuming they consume an adequate amount of essential fatty acids, especially the omega 3 fats. However, children require extra fat to maintain normal growth and development. As a result, the consumption of dietary fat by infants and children less than two years old should not be restricted.

Menu Ideas

Try a few of our favorite low-fat recipes . . .

Resources

For more information about how to cut the fat out of your diet, check out the following web pages:

• The Low Fat Vegetarian Archive located at wwww.fatfree.com.
• The official web site of the American Dietetics Association located at www.eatright.org.

Allergy Avoidance Diet

It is now believed that adverse food reactions are responsible for many undiagnosed health complaints. As a result, a growing number of healthcare practitioners are using Allergy Avoidance Diets to identify food allergies and food intolerances in their patients.
To protect us from illness and disease, our immune systems are continuously trying to lessen the danger represented by substances called antigens. Antigens are parts of proteins that our bodies recognize as dangerous and take steps to neutralize. Antigens can be found most anywhere there is protein - in foods, of course, but also in microorganisms like bacteria.
When our immune cells identify a dangerous antigen, they act to neutralize it and prevent it from causing harm in the body. When antigens from bacteria or viruses interact with our cells, we can get the flu, or the common cold. We don't get the flu from food antigens, but we can get a wide range of immune-related symptoms that range from sniffles to hives to anaphylactic shock.

Immediate Reactions to Food

The foods that are most often implicated as the cause of immediate allergic responses include milk, eggs, peanuts, tree nuts (walnuts), soy, strawberries, wheat, fish and shellfish. Many people with immediate food hypersensitivities must completely eliminate the offending food from their diet to avoid the serious symptoms.

Delayed Reactions to Food

Many of the same foods that are known to cause immediate hypersensitivities in a small number of people, have been implicated as a cause of delayed or "masked" food allergies in much larger numbers of individuals. Delayed food hypersensitivity reactions are believed to affect millions of people; some physicians have suggested that as many as 60% of all Americans suffer from masked food allergies.
These reactions may be responsible for a variety of symptoms including dark circles or puffiness under the eyes, fluid retention, dermatitis, sinus congestion, fatigue, abdominal pain or discomfort, joint inflammation, mood swings, indigestion, headaches, chronic ear infections, asthma, poor memory, anxiety and depression.
As the name suggests, delayed hypersensitivities do not appear immediately after consuming a particular food. In fact, in most cases the immune response is so delayed that it is difficult to determine which food is causing the symptoms, and many people are unaware that they are sensitive to certain foods.
Only through careful dietary manipulation, such as an Elimination Diet or Rotation Diet, is it usually possible to identify these hidden food allergies. The foods most often associated with delayed hypersensitivities include dairy products, eggs, wheat, soy products, peanuts, shellfish, and refined sugar.

Nutrient Excesses/Deficiencies

An Allergy Avoidance Diet, when carefully planned, provides sufficient amounts of all essential nutrients. Care must be taken with children and pregnant women to ensure adequate caloric and protein intake.

Who Benefits

Because adverse food reactions are implicated as a contributing factor in the development of several medical conditions, identifying and eliminating the foods that cause reactions can be helpful for many people. Specifically, an allergy avoidance diet is beneficial for those suffering from irritable bowel syndrome, migraine, recurrent otitis media, rheumatoid arthritis, and asthma.

Who is Harmed

Individuals following an Allergy Avoidance Diet may experience uncomfortable symptoms caused by detoxification, including headache, muscle pains, or fatigue. These symptoms typically appear 2-3 days into the diet, and disappear within seven days.
When offending foods are reintroduced into the diet, individuals experience mild to severe reactions to food. It is advisable, therefore, to follow an Allergy Avoidance Diet, especially a strict Elimination/Challenge Diet, only under the advice and supervision of a health care practitioner.

Resources

For more information about food allergies, food intolerances, and allergy avoidance diets, check out the following web sites:

• The Food Allergy and Anaphylaxis Network (FAAN) at www.foodallergy.org
• National Institute of Allergy and Infections Diseases (NIAID), the division of the National Institutes for Health that supports research on allergies, infections diseases, and immunology at www.niaid.nih.gov
• The Bastyr University Natural Health Clinic at www.bastyr.edu.

The Whole Story

The World's Healthiest Foods are whole foods whose benefits are, in part, derived from the fact that the nutrients they contain act in concert, rather than simply as single agents. These foods are therefore more than simply the sum of their individual parts. Although researchers have identified and typically focus on single compounds in whole foods that promote health (e.g., antioxidants, phytoestrogens, dietary fiber, and resistant starches), and compounds in refined, processed foods that are health detractors (e.g., synthetic chemical additives), this reductionistic focus only tells part of the story of why a diet rich in whole foods provides numerous health benefits.
The beauty of the World's Healthiest Foods, and their associated health benefits, seems to be a reflection of the natural synergy of all of their components: the totality of what they provide. This is not to say the benefits of each of the isolated components are not important - they are. It just means we should not lose the forest for the trees, that is, in their natural state in whole foods, these compounds work together synergistically.
Current scientific research supports this concept. Health-promoting foods work better when consumed containing as much of their original complement of nutrients as possible. Studies exploring the relationship between diet and health consistently show health benefits from eating minimally processed whole foods; whereas, studies focusing solely on isolated compounds have yielded mixed results.
An example of this is the research examining the relationship between beta-carotene and cancer. Epidemiological studies show a relationship between consuming whole foods high in beta-carotene, such as vegetables like carrots, with a lower risk of cancer. These observations have led researchers to test the effects of beta-carotene itself on preventing cancer. Studies using synthetic (chemically-made and purified) beta-carotene have not supported that beta-carotene, by itself, can protect against cancer. Instead, in some of these studies, people who smoke were found to have higher rates of cancer when given the synthetic beta-carotene supplement than smokers who did not take the supplement.
These apparently conflicting results -- foods high in beta-carotene showing cancer protection while synthetic beta-carotene supplements alone provided no protection -- have been baffling to scientists. In trying to understand the conflicting results, scientists have speculated that maybe, in fact, the protective effect of foods is due to more than just beta-carotene, maybe their protection requires the complimentary array of many or all the phytonutrients found in whole fruits and vegetables. Additionally, since the studies with the supplements used a specific synthesized form of beta-carotene, scientists have wondered if the range of carotenoids in whole foods, which include more than just this one beta-carotene form, would show the health-protective effects epidemiological studies show are provided by whole foods.
So, while a food's individual components may be important, research continues to support that our bodies need more than isolated nutrients; for optimal health, we need the full complement of phytonutrients in whole foods. This complement of thousands of health-promoting compounds provides a synergy of health-protecting effects in our bodies and is likely to contain many yet-to-be discovered beneficial components that are also integral to the vibrant health offered from the World's Healthiest Foods.

References

• . National standards for organic foods proposed. J Am Vet Med Assoc 2000 May 1;216(9):1381 2000. PMID:17810.
• . Whole foods. What they give you that supplements can't. Mayo Clin Health Lett 1998 Aug;16(8):7 1998. PMID:17690.
• Adams JF, Engstrom A. Helping consumers achieve recommended intakes of whole grain foods. J Am Coll Nutr 2000 Jun;19(3 Suppl):339S-44S 2000. PMID:17650.
• Agricultural Research Service. Whole foods eating habits delay cataract formation. Food & Nutrition Research Briefs, October 2003 2003.
• Albertson AM, Tobelmann RC. Consumption of grain and whole-grain foods by an American population during the years 1990 to 1992. J Am Diet Assoc 1995 Jun;95(6):703-4 1995. PMID:17700.
• Amaditz KC. The Organic Foods Production Act of 1990 and its impending regulations: a big zero for organic food. Food Drug Law J 1997;52(4):537-59 1997. PMID:17820.
• Anderson JW, Hanna TJ, Peng X, Kryscio RJ. Whole grain foods and heart disease risk. J Am Coll Nutr 2000 Jun;19(3 Suppl):291S-9S 2000. PMID:17670.
• Bruce B, Spiller GA, Klevay LM, Gallagher SK. A diet high in whole and unrefined foods favorably alters lipids, antioxidant defenses, and colon function. J Am Coll Nutr 2000 Feb;19(1):61-7 2000. PMID:17680.
• Fisher BE. Organic: What's in a name. Environ Health Perspect 1999 Mar;107(3):A150-3 1999. PMID:17830.
• Kinmonth AL, Angus RM, Jenkins PA, et al. Whole foods and increased dietary fibre improve blood glucose control in diabetic children. Arch Dis Child 1982 Mar;57(3):187-94 1982. PMID:17730.
• Scheiber MD, Liu JH, Subbiah MT, et al. Dietary inclusion of whole soy foods results in significant reductions in clinical risk factors for osteoporosis and cardiovascular disease in normal postmenopausal women. Menopause 2001 Sep-2001 Oct 31;8(5):384-92 2001. PMID:17640.
• Slavin JL. Mechanisms for the impact of whole grain foods on cancer risk. J Am Coll Nutr 2000 Jun;19(3 Suppl):300S-7S 2000. PMID:17660.
• United States Congress. Organic Foods Production Act of 1990. Public Law 701-624: 1990; Title 21, U.S. 1990 Farm Bill 1990. PMID:17840.
• Welsh S, Shaw A, Davis C. Achieving dietary recommendations: whole-grain foods in the Food Guide Pyramid. Crit Rev Food Sci Nutr 1994;34(5-6):441-51 1994. PMID:17710.
• Worthington V. Effect of agricultural methods on nutritional quality: a comparison of organic with conventional crops. Altern Ther Health Med 1998 Jan;4(1):58-69 1998. PMID:17540.
• Worthington V. Nutritional quality of organic versus conventional fruits, vegetables, and grains. J Altern Complement Med 2001 Apr;7(2):161-73 2001. PMID:17530.

What does it mean when a food is referred to as a "nightshade" and should I be concerned about eating these types of foods?

Quick Summary

Potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, tamarios, pepinos, pimentos, paprika, cayenne, and Tabasco sauce are classified as nightshade foods. A particular group of substances in these foods, called alkaloids, can impact nerve-muscle function and digestive function in animals and humans, and may also be able to compromise joint function. Because the amount of alkaloids is very low in nightshade foods when compared with other nightshade plants, health problems from nightshade foods may only occur in individuals who are especially sensitive to these alkaloid substances. Since cooking only lowers alkaloid content of nightshade foods by about 40-50%, highly sensitive individuals may want to avoid this category of food altogether, while non-sensitive individuals may be able to eat these foods, especially in cooked form, without problem. Green and sprouted spots on potatoes usually reflect high alkaloid content, even though the green itself involves the presence of chlorophyll, not alkaloids. For this reason, sprouted areas should always be thoroughly removed before potato cooking, or the potatoes should be discarded altogether.

How can nightshades affect my health?

Most of the health research on nightshades has focused on a special group of substances found in all nightshades called alkaloids. In chemical terms, alkaloids are easy to identify because they all have at least one ring-like structure that contains the element nitrogen. Plants produce alkaloids as a regular part of their biochemical activity, and these alkaloids are primarily designed to help protect the plants from insects that would otherwise eat them.
Four basic types of alkaloids are found in nightshade plants. These types are: (1) the steroid alkaloids, which contain a fairly complicated fused ring structure and are found in most food nightshades including potato and tomato; (2) the tropane alkaloids, all originating from the simple amino acid ornithine and found in fewer of the overall nightshades, but more extensively researched due to their strong drug-like properties; (3) the pyrrolizidine alkaloid and (4) the indole alkaloids, both important groups from a drug standpoint.
The steroid alkaloids in potato - primarily solanine and chaonine - have been studied for their health effects in two areas. First is their ability to block activity of an enzyme in nerve cells called cholintesterase. Many of the alkaloids found in nightshades possess this kind of activity, called cholinesterase inhibition. If the activity of cholinesterase is too strongly blocked, the nervous system control of muscle movement becomes disrupted, and muscle twitching, trembling, paralyzed breathing, or convulsions can result. The steroid alkaloids found in potato have clearly been shown to block cholinesterase activity, but this block does not usually appear strong enough to produce nerve-muscle disruptions like twitching or trembling.
A second type of problem potentially related to the potato alkaloids involves damage to the joints caused by inflammation and altered mineral status. Whether alkaloids can contribute to joint damage of this kind is not clear from current levels of research. Some researchers have speculated that nightshade alkaloids can contribute to excessive loss of calcium from bone and excessive depositing of calcium in soft tissue. For this reason, these researchers have recommended elimination of nightshade foods from the meal plans of all individuals with osteoarthritis, rheumatoid arthritis, or other joint problems like gout.
Just as there is no firm research evidence for the impact of the steroid alkaloids in nightshade foods on the nervous system or joints, there is also no solid research evidence for impact of the more drug-like alkaloids in nightshade foods on body systems. But to the surprise of many people, nightshade foods do contain very small amounts of drug-like alkaloids that have long been fascinating to medical and drug researchers.
Consider, for example, the most famous of the one-ring type alkaloids (monocyclic alkaloids) found in the highest concentrations in tobacco (Nicotiana tabacum): nicotine. This alkaloid is found not only in non-food nightshades like tobacco, but also in the food nightshades including eggplant and tomato.
But there is one important difference here: while alkaloids like nicotine are definitely found in nightshade foods, the amount involved is dramatically less. Even in the case of eggplant, which is the food nightshade that appears to have the highest nicotine content after tobacco, the amount of nicotine is far lower than the amount found in tobacco. In the case of green tomatoes, which also contain nicotine, the amount is even less. The levels of nicotine in all nightshade foods are so low that most healthcare practitioners have simply ignored the presence of nicotine in these foods as a potential compromising factor in our health. At the World's Healthiest Foods, we both agree and disagree with this conclusion. While we agree that the amount of nicotine in nightshade foods is very, very small, it still seems possible to us that some individuals might be particularly sensitive to the alkaloids found in nightshades, and that even very small amounts might compromise function in the bodies of these individuals.
It's important to point out that green spots on potatoes, or sprouting on potatoes, usually correspond to an increased alkaloid content, and this increased alkaloid content is one of the main reasons for avoiding consumption of green or sprouted potatoes. (The green color itself is chlorophyll, and helpful to our health, but unfortunately, it's also accompanied by the increased alkaloids that we can't see). Interestingly, in one study conducted with hamsters who were fed the sprouted portions of potatoes, increased alkaloid content did not seem to impact the nerves or joints nearly as much as the digestive system itself. The researchers focused on damage to the stomach and intestines when trying to understand the problems caused by ingestion of potato sprout material, and concluded that there were reasons to avoid this material based on digestive system evidence alone. A bitter taste in potatoes after the potatoes have been cooked is usually a good indication that excessive amounts of alkaloids are present.

How does cooking affect alkaloid content in nightshade foods?

Steaming, boiling, and baking all help reduce the alkaloid content of nightshades. Alkaloids are only reduced, however, by about 40-50% from cooking. For non-sensitive individuals, the cooking of nightshade foods will often be sufficient to make the alkaloid risk from nightshade intake insignificant. However, for sensitive individuals, the remaining alkaloid concentration may be enough to cause problems.

What practical steps should I take with respect to nightshades in my meal plan?

First, if you are an individual with existing joint problems like osteoarthritis, rheumatoid arthritis, or gout, temporary 2-3 week elimination of nightshade foods from your meal plan may be a worthwhile step to determine if these foods could be contributing to your joint problems. This same recommendation would apply to individuals with existing nervous system problems, particularly nerve-muscle related problems.
Second, even if you are an individual with no existing health problems potentially related to nightshade intake, you will want to take precautions to avoid excessive intake of alkaloids from these foods. Handling of potatoes is especially important in this regard, and the following practices will help you avoid excessive intake of potato alkaloids:

• Store your potatoes for 1-3 weeks only in a dark cupboard, preferably in a cool and dry part of the house such as a basement (if your basement is dry). It's important not to keep potatoes in a lighted area; the exposure to light will increase alkaloid formation.
• Wash all potatoes before cooking so you'll be better able to spot the green areas, if any.
• Thoroughly cut out all green areas, especially green areas on the peel, before cooking. and cook the rest for safe eating. If you're sensitive to nightshades in the first place, it's best to discard the whole potato. After cooking, if the potato tastes bitter, do not eat it.
• Do not purchased potatoes that have been waxed, or apply wax to potatoes yourself. Waxes do not help reduce greening and can increase potato decay by cutting down on gas exchange in and out of the potato.

Table 1

Nightshade Foods
Tomatoes Peppers (all Capsicum species including bell, hot and pimento peppers and all foods made from these peppers including paprika, cayenne pepper and Tabasco sauce) Eggplant Ground cherries Tomatillos Garden huckleberries Tamarillos Pepinos Naranjillas

References

• Beier, R. C. Natural pesticides and bioactive components in foods. Rev Environ Contam Toxicol. 1990; 113:47-137.
• Childers N.F. A relationship of arthritis to the Solanaceae (nightshades). J Intern Acad Prev Med 1979; 7:31-37
• Dalvi, R. R. and Bowie, W. C. Toxicology of solanine: an overview. Vet Hum Toxicol. 1983 Feb; 25(1):13-5.
• Hopkins, J. The glycoalkaloids: naturally of interest (but a hot potato?). Food Chem Toxicol. 1995 Apr; 33(4):323-8.
• Kubo, I. and Fukuhara, K. Steroidal glycoalkaloids in Andean potatoes. Adv Exp Med Biol. 1996; 405:405-17.
• Maga, J. A. Potato glycoalkaloids. Crit Rev Food Sci Nutr. 1980; 12(4):371-405.
• McGehee, D. S.; Krasowski, M. D.; Fung, D. L.; Wilson, B.; Gronert, G. A., and Moss, J. Cholinesterase inhibition by potato glycoalkaloids slows mivacurium metabolism. Anesthesiology. 2000 Aug; 93(2):510-9.
• Reit-Correa F, Schild AL, Mendez MC, Wasserman R, Krook L. Enzootic calcinosis in sheep caused by the ingestion of Nierembergia veitchii (Solanaceae). Pesq Vet Brazil 1987; 7:3:85-95
• Scott, P. M. and Lawrence, G. A. Losses of ergot alkaloids during making of bread and pancakes. J Agric Food Chem. 1982 May-1982 Jun 30; 30(3):445-50.
• Sheen SJ. (1988). Detection of nicotine in foods and plant mateials. J Food Sci 53(5):1572-3.
• Slanina, P. Solanine (glycoalkaloids) in potatoes: toxicological evaluation. Food Chem Toxicol. 1990 Nov; 28(11):759-61.
• Stankiewicz JN, Evans JL. Potato diet influences on tissue mineral composition in the growing rat. J Animal Sci Abstr 1980; 51:223.

Is it ok to drink water in plastic bottles?

We do not recommend water that is packaged in plastic - even the hard polycarbonate plastic that is popular in 5-gallon jugs that can be taken home and used with a water stand. The reason for our recommendation is migration of plastic compounds, including BPA. Even at room temperature, a very small amount of the plastic in the water container will migrate into the water and increase certain health risks. In some cases, the degree of risk here is very, very small (although more and more concern has been given recently to the hormonal impact BPA may have, especially on children). Nevertheless, since we drink (or should be drinking) water every single day of every single year, any amount of risk here seems worth preventing. Even though glass containers are very inconvenient and more easily broken, we believe that the additional trouble here is worthwhile in terms of health.

Which fruits and vegetables contain the most pesticide residues?

There are certain foods that you should try to buy organic as much as possible. These foods are those fruits and vegetables whose conventionally grown 'alternatives' have been found to contain high levels of pesticide residues.
In 2009, the Environmental Working Group (www.ewg.org) released an updated report that identified foods in the conventional, non-organic food supply that contained the highest number of pesticide residues. The worst offenders, which were nicknamed the "Dirty Dozen," included:

• Peach
• Apple
• Sweet Bell Pepper
• Celery
• Nectarine
• Strawberries
• Cherries
• Kale
• Lettuce
• Grapes-imported
• Carrot
• Pear

The World's Healthiest Foods

130 foods that can serve as the basis of your Healthiest Way of Eating. Links to the articles about these foods can be found below.
Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food.

Criteria for The World's Healthiest Foods
Among the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need but to be included as one of the World's Healthiest Foods they had to meet the criteria listed below.
The criteria we used will also help you understand why some of your favorite (and also nutritious) foods may not be included on our list. For example, Readers have asked why pomegranate, a very nutritious food, is not included on our website. While pomegranates taste great and are rich in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to many people.
1. The World's Healthiest Foods are the Most Nutrient Dense
The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health. We used a concept called nutrient density to determine which foods have the highest nutritional value.
Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains. By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories. Read more about Our Food and Recipe Rating System.
2. The World's Healthiest Foods are Whole Foods
The World's Healthiest Foods are also whole foods complete with all their rich natural endowment of nutrients. They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, The Healthier Way of Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet.
3. The World's Healthiest Foods are Familiar Foods
The World's Healthiest Foods are common "everyday" foods. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people.
4. The World's Healthiest Foods are Readily Available
Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country. The World's Healthiest Foods are foods that the majority people can easily find at their local market.
5. The World's Healthiest Foods are Affordable
We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season. This is also the time when they are the freshest and of the best quality.
6. The World's Healthiest Foods Taste Good
The World's Healthiest Foods are also some of the world's best tasting foods. We have created recipes using the World's Healthiest Foods that do not overpower, but enhance, the unique flavor of each food. Each recipe provides a flavor adventure so you can discover new ways to experience and enjoy the great natural tastes of these foods.

If I am going to cook with oil, which is the best to use, and why are certain ones problematic?

Oils that are best to use for high heat cooking include those with higher smoke points. These would include high-oleic safflower oil (smoke point: 450ºF/232ºC), high-oleic sunflower oil (smoke point: 450ºF/232ºC), avocado oil (smoke point: 520ºF/271ºC), or refined coconut oil (smoke point: 450ºF/232ºC). Also, you may consider ghee, which has a smoke point of 400˚-500˚F (204˚-260˚C).

As you'll note, the only oil we include on our website is extra virgin olive oil. At the heart of the Mediterranean diet, extra virgin olive oil is rich in monounsaturated fats and polyphenol antioxidants and has found to be heart healthy. Yet, we don't like to cook with extra virgin olive oil (the highest we'll cook with it is up to 250˚F121˚C, which is fine for making sauces or heating up a dish but not high enough for sautéing).

The reason we don't like to heat extra virgin olive oil to higher temperatures is because it has a lower smoke point than the other oils mentioned. All vegetable oils are susceptible to heat damage-much more so than the whole foods from which they were pressed or extracted. But in the case of extra virgin olive oil, the susceptibility is especially great, notably in the destruction of its polyphenolic phytonutrients. Extra virgin olive oil has such a great flavor let alone an amazingly rich nutrient profile that we want to preserve so we don't like to cook with it but rather enjoy it as a salad dressing or drizzled on foods after they have been cooked.