Should I Be Eating...?

Turkey bacon is a healthier, lower-calorie and lower-fat alternative to regular pork bacon. That's because regular pork bacon is high in saturated fat and can increase your risk of heart disease and diabetes, and, when eaten in excess, can contribute to weight gain. Lean turkey bacon is a terrific substitute since it's lower in fat and calories and a good source of protein. However, turkey bacon is typically very high in sodium, which can raise blood pressure, so enjoy it in moderation. Learn more about eggs and poultry.

Bananas are an easy grab-and-go fruit with a good amount of fiber, which can help with weight loss, heart disease, and type 2 diabetes; potassium, a mineral that helps lower blood pressure and the risk of osteoporosis; and vitamin B6, which can help reduce PMS symptoms and contribute to healthy hair. Bananas also make a great bedtime snack for people who have insomnia, since they are a low-protein/high-carb food that helps produce serotonin, a sleep-promoting chemical. Find out more about fruit.

Barley is a high-quality, whole-grain carbohydrate. It contains a good amount of soluble fiber, which helps lower cholesterol and stabilize blood-sugar levels, reducing the risk of type 2 diabetes and keeping mood stable. Barley is also a good source of vitamin B6, a B vitamin that may help reduce the risk of cardiovascular disease. Barley is not a gluten-free grain, so if you have celiac disease be sure to read labels and avoid it. Note to IBS sufferers: Barley is rich in fiber, which may cause gastrointestinal upset if you have diarrhea-predominant IBS. Learn more about whole grains.

Basil, a fragrant green herb commonly used in Italian cooking, comes in many varieties, including sweet basil, Thai basil, and lemon basil. Fresh basil is available during the summer, but you can get dried basil all year round. When cooking with fresh basil, it's best to add it at the end of cooking so it doesn't lose its vibrant green color and delicious flavor. Like other herbs, basil adds flavor to food without adding sodium, calories, and fat. Learn more about herbs and spices.

Bay leaves are an herb that can be found fresh or dried and are most often used in cooking to flavor soups, stews, and other slow-cooking dishes. Dried bay leaves are most commonly used whole and have a longer shelf life and more developed flavor than fresh ones. However, be sure to remove the leaves before serving — the whole dried leaves are not meant to be eaten. Like other herbs, bay leaves add a lot of flavor without the addition of salt. Learn more about herbs and spices.

Bean curd, also known as tofu, is a soy product that is made by coagulating soy milk and pressing the curds into blocks. Bean curd comes in different varieties from soft to extra firm, and it is used as a meat substitute in vegetarian cuisine. Because it's made from whole soybeans, bean curd is rich in protein and heart-healthy fats, making it a stellar protein choice for weight loss and weight management, as well as prevention and treatment of cardiovascular disease and type 2 diabetes. It is also an excellent source of iron, which helps maintain healthy hair and nails. When a calcium compound is used as the curdling agent, bean curd is a good source of calcium, which may help reduce blood pressure and maintain healthy bones. Like other soy foods, bean curd contains isoflavones, phytoestrogens that some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women. If you have a history of breast cancer, it's always wise to speak with your physician about incorporating soy foods into your diet, although many health organizations and researchers have concluded that moderate amounts of whole soy foods, like bean curd, are perfectly safe. IBS sufferers take note: Some people with IBS are sensitive to soy foods and experience discomfort after consuming them. Learn more about soy foods.

Beans contain many heart-healthy nutrients that help lower your cholesterol, triglycerides, and blood pressure; reduce your risk of coronary artery disease and type 2 diabetes; and help you lose weight. Packed with lean protein, soluble fiber, folate, iron, magnesium, and potassium, beans are also great for preventing and treating osteoporosis and migraines. IBS sufferers take note: Some people with IBS are sensitive to beans and experience discomfort after eating them. Find out more about beans and other healthy legumes.

Black beans contain many heart-healthy nutrients that help lower your cholesterol, triglycerides, and blood pressure; reduce your risk of coronary-artery disease and type 2 diabetes; and help you lose weight. Packed with lean protein, soluble fiber, folate, iron, magnesium, and potassium, black beans are also great for preventing osteoporosis; improving mood, memory, and PMS symptoms; and maintaining healthy hair. Magnesium-rich black beans are also helpful for individuals who experience migraines. IBS sufferers take note: Some people with IBS are especially sensitive to beans and experience discomfort after eating them. Find out more about beans and other healthy legumes.

Garbanzo beans, also known as chickpeas, contain many heart-healthy nutrients that help lower your cholesterol, triglycerides, and blood pressure; reduce your risk of coronary-artery disease and type 2 diabetes; and help you lose weight. Packed with lean protein, soluble fiber, folate, iron, magnesium, and potassium, garbanzos are also great for preventing osteoporosis; fighting migraines; improving mood, memory, and PMS symptoms; and maintaining healthy hair. IBS sufferers take note: Some people with IBS are especially sensitive to beans and experience discomfort after eating them. Find out more about beans and other healthy legumes.

Kidney beans contain many heart-healthy nutrients that help lower your cholesterol, triglycerides, and blood pressure; reduce your risk of coronary-artery disease and type 2 diabetes; and help you lose weight. Packed with lean protein, soluble fiber, folate, iron, magnesium, and potassium, kidney beans are also great for preventing osteoporosis; improving mood, memory, and PMS symptoms; and maintaining healthy hair. Magnesium-rich kidney beans are also helpful for individuals who experience migraines. IBS sufferers take note: Some people with IBS are especially sensitive to beans and experience discomfort after eating them. Find out more about beans and other healthy legumes.

Lima beans contain many heart-healthy nutrients that help lower your cholesterol, triglycerides, and blood pressure; reduce your risk of coronary-artery disease and type 2 diabetes; and help you lose weight. Packed with lean protein, soluble fiber, folate, iron, magnesium, and potassium, lima beans are also great for preventing osteoporosis; improving mood, memory, and PMS symptoms; and maintaining healthy hair. If you suffer from migraines or IBS you may need to avoid eating lima beans, since you may have increased sensitivity to them. Find out more about beans and other healthy legumes.

Navy beans contain many heart-healthy nutrients that help lower your cholesterol, triglycerides, and blood pressure; reduce your risk of coronary-artery disease and type 2 diabetes; and help you lose weight. Packed with lean protein, soluble fiber, folate, iron, magnesium, and potassium, navy beans are also great for preventing osteoporosis; improving mood, memory, and PMS symptoms; and maintaining healthy hair. If you suffer from migraines or IBS you may need to avoid eating navy beans, since you may have increased sensitivity to them. Find out more about beans and other healthy legumes.

Pinto beans contain many heart-healthy nutrients that help lower your cholesterol, triglycerides, and blood pressure; reduce your risk of coronary-artery disease and type 2 diabetes; and help you lose weight. Packed with lean protein, soluble fiber, folate, iron, magnesium, and potassium, pinto beans are also great for preventing osteoporosis; improving mood, memory, and PMS symptoms; and maintaining healthy hair. IBS sufferers take note: Some people with IBS are especially sensitive to beans and experience discomfort after eating them. Find out more about beans and other healthy legumes.

White beans are a good source of soluble fiber, magnesium, potassium, folate, and protein, heart-healthy nutrients that help lower your cholesterol, triglycerides, and blood pressure; reduce your risk of coronary-artery disease and type 2 diabetes; and help you lose weight. Since white beans are also a good nondairy source of calcium, they can help maintain strong bones and fight PMS symptoms. IBS sufferers take note: Some people with IBS are especially sensitive to beans and experience discomfort after eating them. Find out more about beans and other healthy legumes.

Lean ground beef (at least 90 percent lean) is a healthier way to enjoy red meat. Lean beef is lower in saturated fat than ground chuck or high-fat marbled steaks, making it a smarter beef choice for all individuals, but especially people with heart disease, type 2 diabetes, and arthritis. Lean beef is also a good source of protein, which is a key part of any weight-loss plan (that's because protein helps to fill you up when included as part of meals and snacks). Beef is a good source of iron, zinc, and riboflavin, vitamins and minerals that maintain healthy eyes, hair, and skin and may help to combat migraines. Note that if you have gout, red meat can increase the uric acid in your body and exacerbate the condition, so even lean cuts should be eaten in moderation. Find out more about beef and pork.

Fresh lean beef is a good source of protein and iron — which helps boost energy and build strong bones. It's also rich in riboflavin, a B vitamin that many neurologists believe helps combat migraines. For those who want to enjoy red meat but have heart disease or arthritis, lean beef that is low in saturated fat is clearly the beef of choice. Note that if you have gout, red meat can increase the uric acid in your body and exacerbate the condition, so even lean cuts should be eaten in moderation. Find out more about beef and pork.

Heavy intake of beer, like other alcoholic beverages, can pack on the pounds (it's called a beer belly for good reason!), increase already high triglycerides, and interfere with sleep. It is best to limit beer and other alcoholic beverages, especially if you are trying to lose weight, have type 2 diabetes or gout, or experience irritable bowel syndrome (IBS). That said, drinking moderate amounts of alcohol has been shown to reduce the risk of heart attack and stroke and boost HDL (good) cholesterol. If you don't already drink, don't start, and if you do, limit your intake to one drink per day for women (a 12-ounce beer is considered one drink) or two per day for men. You can save calories by switching from regular beer (150 to 200 calories per 12-ounce serving) to light beer (around 100 calories per 12-ounce serving). Find out more about alcohol.

Like other nonstarchy vegetables, beets are low in calories and have a high water content and a good amount of fiber, making them a great choice for people who are trying to lose weight or prevent or manage heart disease or type 2 diabetes. Many diabetics avoid beets because they think they're high in sugar, and while they do contain more sugar than most other vegetables, they're still low in calories and perfectly healthy, as long as you account for the carbs in your diet. Beets are a good source of folate, a B vitamin that helps maintain healthy hair and may help reduce the risk of cardiovascular disease, and potassium, a mineral that helps lower blood pressure and preserve bone health. Beets also contain anthocyanins, which are potent antioxidants that may protect against arthritis and age-related memory loss. Find out more about vegetables.

Black cod, also known as sablefish, is a good source of omega-3 fatty acids, which are known to reduce inflammation, decrease triglycerides, and may help to lower high blood pressure and raise good cholesterol. Omega-3s may even reduce the frequency and severity of migraines, help maintain healthy skin, and slow memory decline. Find out more about omega-3 fatty acids.

Blackberries are composed of more than 85 percent water along with a hefty dose of fiber, which makes them a great fruit to eat if you're trying to lose weight, lower cholesterol, or manage type 2 diabetes. They are a good source of folate, a B vitamin that helps maintain healthy hair and may reduce the risk of cardiovascular disease and mood disorders. Additionally, blackberries are full of potent antioxidants that can help with arthritis, age-related memory loss, cataracts, and other eyesight problems. Find out more about berries.

Black-eyed peas, a type of starchy bean, are a very good source of folate, which may help reduce the risk of heart disease, enhance memory, and improve mood. They also contain zinc, a mineral that wards off macular degeneration. IBS sufferers take note: If you have severe diarrhea-predominant IBS, go easy on black-eyed peas and other starchy beans as you may experience discomfort after eating them. Find out more about beans and other healthy legumes.

Blueberries consist of 85 percent water, which makes them a great fruit to eat if you're trying to lose weight. They also contain potent antioxidants that can help with arthritis, age-related memory loss, and cataracts and other eyesight problems. Find out more about berries.

Bok choy is a cruciferous vegetable that is a good source of calcium, a mineral known to help maintain strong bones and teeth, as well as manage blood pressure and reduce the symptoms of PMS. Bok choy may also help boost memory due to phytochemicals — antioxidants found in all cruciferous vegetables. IBS sufferers take note: Some people with IBS are especially sensitive to cruciferous vegetables and experience discomfort after eating them. Read more about cruciferous vegetables.

Boysenberries are a cross of raspberries, blackberries, and loganberries, and they look like a jumbo version of a blackberry. Boysenberries contain anthocyanins, which are potent antioxidants that can help with arthritis and age-related memory loss. Find out more about berries.

Bran is the hard outer layer of a grain, which is the part of the whole grain that contains the majority of the fiber. Oat bran is a very good source of soluble fiber, which aids weight loss, helps reduce cholesterol levels, improves blood-sugar control in individuals with diabetes, and helps stabilize mood. IBS sufferers take note: Some people with IBS are sensitive to high-fiber foods like oat bran and experience discomfort after eating them. Learn more about whole grains.

Bran is the hard outer layer of a grain, which is the part of the whole grain that contains the majority of the fiber. Rice bran is a good source of soluble fiber, which aids weight loss, helps reduce cholesterol levels, improves blood-sugar control in individuals with diabetes, and helps stabilize mood. Rice bran is gluten-free, but if you have celiac disease, be sure to always check labels. IBS sufferers take note: Some people with IBS are sensitive to high-fiber foods like rice bran and experience discomfort after eating them. Learn more about whole grains.

Bran is the hard outer layer of a grain, which is the part of the whole grain that contains the majority of the fiber. A diet rich in high-fiber foods like wheat bran can aid in weight loss and maintenance and help reduce the risk of cardiovascular disease and type 2 diabetes. IBS sufferers take note: Some people with IBS are sensitive to high-fiber foods like wheat bran and experience discomfort after eating them. Learn more about whole grains.

Brandy is a spirit produced by distilling wine and is generally consumed straight as an after-dinner drink. Like other alcoholic drinks, brandy can increase already high triglycerides and interfere with sleep. It is best to limit brandy and other alcoholic beverages, especially if you are trying to lose weight, have type 2 diabetes or gout, or experience irritable bowel syndrome (IBS). That said, drinking moderate amounts of alcohol has been shown to reduce the risk of heart attack and stroke and boost HDL (good) cholesterol. If you don't already drink, don't start, and if you do, limit your intake to one drink per day for women or two per day for men. A 1.5-ounce shot of brandy (about 100 calories) is considered one drink. Find out more about alcohol.

It is always best to choose whole grains over refined whenever you can, so when cooking with bread crumbs, look for whole-wheat varieties. Whole-wheat bread crumbs are made from whole-wheat bread, which contains the fiber and nutrients of the whole grain. Whole-wheat bread crumbs are not gluten-free and are therefore unsafe for individuals with celiac disease. IBS sufferers take note: Some people with IBS are sensitive to whole grains and other high-fiber foods and experience discomfort after eating them. Learn more about whole grains.

Whole-wheat bread is bread made with whole-wheat flour that contains all the fiber and nutrients of the whole grain (unlike refined grains, which have been stripped of many of these nutrients). A high-fiber diet is beneficial for weight loss and reduces the risk of heart disease and type 2 diabetes. Whole-wheat bread is a good source of selenium, an antioxidant shown to prevent arthritis and maintain eye and skin health; folate, vitamin B6, and biotin, B vitamins that may help reduce the risk of heart disease and maintain healthy hair; and magnesium, a mineral that may help reduce type 2 diabetes, osteoporosis, and PMS symptoms. Whole-wheat bread is not gluten-free, so if you have celiac disease look for whole-grain, gluten-free breads made without wheat flour. Learn more about whole grains.

Broccoli is a cruciferous vegetable that is beneficial for almost all conditions! It contains many nutrients (including soluble fiber, folate, and vitamin B6) that help enhance overall heart health. Because it's high in fiber and low in calories, broccoli can also help you lose weight and reduce your risk for type 2 diabetes. It's also a good source of antioxidants, including vitamins C and E, lutein, and zeaxanthin, which help maintain healthy eyes, hair, and skin. The calcium and potassium in broccoli help keep your bones and teeth strong and may prevent PMS symptoms. IBS sufferers take note: Some people with IBS are especially sensitive to cruciferous vegetables and experience discomfort after eating them. Read more about cruciferous vegetables.

Broccoli rabe is a cruciferous vegetable that has a nuttier and more bitter taste than regular broccoli. Like broccoli, it is a good source of folate and vitamin B6, nutrients that help enhance overall heart health. Because it's high in fiber and low in calories, broccoli rabe can also help you lose weight and reduce your risk for type 2 diabetes. Broccoli rabe may also improve your mood, memory, and PMS symptoms. IBS sufferers take note: Some people with IBS are especially sensitive to cruciferous vegetables and experience discomfort after eating them. Read more about cruciferous vegetables.

Beef broth is primarily used as a base for soups, stews, and sauces. Commercial broths can be very high in sodium, which can raise blood pressure, so look for low-sodium varieties, which are readily available. Find out more about beef and pork.

Chicken broth is primarily used as a base for soups, stews, and sauces. Commercial broths can be very high in sodium, which can raise blood pressure, so look for low-sodium varieties, which are readily available. Learn more about eggs and poultry.

Brussels sprouts are a cruciferous vegetable that is beneficial for almost all conditions! Brussels sprouts contain many nutrients (including soluble fiber, folate, and vitamin B6) that help enhance overall heart health. Because they're high in fiber and low in calories, brussels sprouts can also help you lose weight and reduce your risk for type 2 diabetes. They're also a very good source of antioxidants vitamin C, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Brussels sprouts may also improve your mood, memory, and PMS symptoms. IBS sufferers take note: Some people with IBS are especially sensitive to cruciferous vegetables and experience discomfort after eating them. Read more about cruciferous vegetables.

Considered a grain, buckwheat (also known as kasha) is actually a fruit seed that is a great gluten-free grain substitute for people who have celiac disease. Like other whole grains, buckwheat is a good source of fiber. A high-fiber diet is beneficial for weight loss and reduces the risk of heart disease and type 2 diabetes. IBS sufferers take note: Some people with IBS are sensitive to whole grains and other high-fiber foods and experience discomfort after eating them. Learn more about whole grains.

Buttermilk is often used in baked goods and sometimes as the base of marinades, sauces, or salad dressings. Whole-milk buttermilk is high in calories and saturated fat. Fortunately, most commercial buttermilks are produced from low-fat or nonfat milk and are therefore a smart choice for people watching their weight and overall health. Buttermilk contains tyramine, a common migraine trigger. Read more about dairy.

Butternuts, also known as white walnuts, are a good source of heart-healthy monounsaturated and omega-3 fats, nutrients that can improve cardiovascular health, help to manage type 2 diabetes, prevent and manage arthritis, and maintain healthy eyes and skin. Like other nuts, butternuts should be eaten in moderation since they're calorie-dense (stick with just one handful of nuts per day). Nuts may also trigger migraines and IBS in people who are sensitive. Read more about nuts and seeds.