Too Much of a Good Thing?
When it comes to nutritious foods, less can be more. :: BY VERA TWEED
W
e constantly hear about the benefits of foods such as olive oil, chocolate, avocado, and berries. But how much of them do you need to eat to get the benefits? And is there such a thing as too much?
“People like to eat with their eyes and their taste rather than with health in
mind,” says nutritionist Sandra Arévalo, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. “We should eat amounts that are healthy for our bodies,” she tells Newsmax. As a general rule, the following are healthy amounts:
OLIVE OIL Studies that tracked more than 92,000 American women and men for up to 24 years found that consuming more than half a tablespoon of olive oil daily reduced the risk for heart disease. Substitute olive oil for other fats
when frying and in marinades and dressings. On salads and steamed vegetables, Arévalo recommends drizzling no more than a tablespoon per serving. More than that won’t increase the health benefits, and like all oils, olive oil is high in calories. Extra virgin is the healthiest
type because, unlike regular olive oil, it’s extracted without heat or chemicals. This makes extra virgin olive
oil especially rich in antioxidants, anti-inflammatory substances, and monounsaturated fats that lower LDL “bad” cholesterol and raise “good” HDL.
AVOCADO Avocados contain vitamins and minerals that are good for vision and mood, some fiber, and heart-healthy fats. Arévalo recommends eating half a small avocado once every couple of days. Avocados are high in fat, and while it
is healthy fat, consuming too much can lead to weight gain.
VEGETABLES Half your plate should consist of non- starchy vegetables (i.e., not potatoes), or mostly vegetables and a bit of fruit — ideally at each meal, but at least at lunch and dinner. Different nutrients give vegetables
different colors, so you want to incorporate as many different colors as possible, including yellow, orange, red, green, and purple veggies. Vary them from day to day. Variety provides two types of
benefits: a more complete range of nutrients and a more diverse collection of bacteria in your gut, which enhances digestion, nutrient absorption, and overall health. If you suddenly start
eating more non-starchy vegetables, the extra fiber can cause bloating and constipation. Drink more water, says Arévalo. “Your
body gets used to it and you start regulating your bowel movements better.”
COFFEE AND TEA They contain antioxidants and other
beneficial compounds. Without sugar, syrups, or creamers, the limit becomes your own preference and tolerance of caffeine. Generally speaking, one or two
8-ounce cups per day work well, but more can be beneficial. For coffee, research shows that up
to five cups daily is linked to a longer life. For tea, longevity benefits were seen with at least two cups per day.
CHOCOLATE Dark chocolate with a high percentage of cocoa, such as between 70% and 90%, is richest in therapeutic nutrients. Although there is no fixed
recommended amount, a review of studies with a total of more than 400,000 people concluded that a weekly total of up to 100 grams (about 3.5 ounces) of chocolate delivered the most cardiovascular benefits. More than that, and sugar content outweighed the upside.
PORTIONS TO WATCH Some other healthy foods that can easily be overeaten, and Arévalo’s recommended portion sizes, include: Nuts and nut butters: A small handful of nuts per day — equivalent to about 12 almonds. For nut butters, a pat the size of your thumb tip — about 1 ounce — no more than two or three times per day. Berries and other fruit: A half cup
of berries a day per the USDA is a good portion. For other fruit, healthy portions are a small banana, apple, or orange — or half a large fruit — up to three times per day. Arévalo emphasizes that variety
is essential. Otherwise, you get an overload of some nutrients, which your body can’t fully utilize, and a scarcity of others.
JANUARY 2025 | NEWSMAX MAXLIFE 85
©FREEPIK
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