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Have Your Junk Food and Eat it, Too

Fitness for mind and body.

Science now finds five foods, previously thought to be bad for you, fit for a healthy menu. These five are pizza, peanut butter, eggs, guacamole and submarine sandwiches.


Pizza Slice When you load up your pizza with tomato sauce and mound it with vegetables you can create a nutritional bonanza. The tomato sauce is rich in the antioxidant lycopene, which can help save you from heart disease, prostate cancer and Alzheimer's disease. You can further boost health protecting antioxidants by piling on garlic, sweet pepper, onions, broccoli, herbs, mushrooms and spinach. Cut down on high-fat cheese, pepperoni and sausage as these will spoil the nutritional kick in your pizza.

Peanut Butter

Peanut Butter You can now put peanut butter on your diet food list! Peanut butter can stave off the appetite up to 2-1/2 hours. It is also heart healthy. Peanut butter is high in monounsaturated fat, which aids in the prevention of heart disease. It is also rich in bone-protecting boron and anti-cancer trans resveratrol. To get the best nutritional benefit from peanut butter, look for the natural brands.


Uncooked Egg Egg yolks have newly discovered health assets. They are a major source of the antioxidant lutein and zeaxanthin, yellow pigments that may help prevent vision robbing cataracts and macular degeneration. They are also a rich source of choline, which is essential for optimal brain development in early life and intellectual functioning in old age. Experts now say you can indulge in one whole egg a day.


The avocado in guacamole contains good monounsaturated fats, just like peanut butter. It also can help curb the appetite, as does peanut butter and lowers LDL cholesterol, which helps reduce your risk of heart disease. Guacamole is loaded with nutrients, including potassium and antioxidants that may help neutralize bad fats. Eat your avocado plain or with a little garlic, olive oil or salsa and try to avoid fat-laden sour cream. Light sour cream is very good or you can even purchase fat-free sour cream, if this is how you prefer to eat your guacamole.

Submarine Sandwiches

Submarine sandwiches can be low-calorie health boosters. You do; however, have to watch the ham, salami, bologna, sausage, meatballs, cheese and high-fat salad dressings. Use white turkey or chicken meat with no dressing, or your own fat-free variations to make your sandwich, are excellent ways to indulge in and enjoy a submarine sandwich. Some submarine sandwich shops now include a vegetable submarine that is an excellent choice. For some healthy ideas, visit Sandwiches Made for Health by our sister site, BellyBytes.com.

Sub Sandwich

Subway's 6-inch turkey submarine sandwich has only 254 calories and 3.5 grams of fat. Compare this to a typical fast-food hamburger or fried chicken, which contains 600 to 700 calories, and ten times the fat! Make your own submarine sandwiches a healthy choice by using whole-wheat rolls, turkey, tuna or chicken breast and a variety of vegetables including lettuce, tomatoes, peppers, squash, onions and cucumbers. For dressing, use olive oil or non-fat dressing, as mentioned previously.

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