Should I Be Eating...?

Edamame are green soybeans that grow inside an inedible outer pod. They are a very good source of high-quality carbohydrates and lean protein, which makes them a good food to enjoy if you are trying to lose weight or if you are at risk of cardiovascular disease or type 2 diabetes. Edamame are also rich in omega-3 fatty acids and folate, nutrients that help protect against arthritis and memory loss, moderate mood, and maintain healthy eyes, skin, and hair. The calcium, magnesium, and potassium in edamame help maintain strong bones, reduce blood pressure, and alleviate PMS symptoms. Soy protein also contains plant estrogens, which some research suggests may increase bone density and thereby reduce risk of osteoporosis. 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 edamame, 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.

Eggplant is a vegetable with a firm and meaty texture. Like other nonstarchy vegetables, eggplant is low in calories and has a high water and fiber content, making it a great choice for people who are trying to lose weight or prevent or manage heart disease or type 2 diabetes. There are different types of eggplants, but most have a deep purple-black color that comes from anthocyanins, antioxidants with anti-inflammatory properties that may help prevent arthritis and memory loss. When getting prepared eggplant, make sure to ask how it is prepared, as eggplant is often served breaded and fried, making it higher in calorie and fat than most vegetables. If you suffer from migraines or IBS, be aware that eggplant can sometimes trigger symptoms. Find out more about vegetables.

Eggs are an excellent source of protein, as well as multiple B vitamins and selenium. These nutrients are involved in reducing risk of cardiovascular disease, cataracts, mood disorders, migraine headaches, and PMS symptoms. Eggs also provide biotin, another B vitamin essential for hair growth. The egg yolk is one of the few food sources of vitamin D; however, it is the part that contains all the egg's fat, dietary cholesterol, and the bulk of its calories. To take advantage of the protein in the whites and the nutrients in the yolks while minimizing their fat and cholesterol, whip 1 whole egg with 2 to 3 egg whites for omelets or scrambled eggs; substitute 2 egg whites (or 1/4 cup egg substitute) for 1 whole egg in baked goods. Learn more about eggs and poultry.

Endive is a bitter leafy vegetable that is often used in salads or eaten as a side dish. There are multiple varieties of endive, including Belgian endive, escarole, and curly endive (frisée). Like other greens, endive is very low in calories, which makes it a great addition to any weight-loss plan. Endive is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. It is also a potent source of vitamin K, which may prevent bone fractures, and beta carotene, which promotes radiant skin and healthy vision. Learn more about leafy green vegetables.

Escarole is a leafy green vegetable that can be used in salads or eaten as a side dish. Like other salad greens, escarole is very low in calories, which makes it a great addition to any weight-loss plan. Escarole is a good source of potassium, a mineral involved in managing blood pressure and preventing osteoporosis. It is also a very good source of vitamin K, which may prevent bone fractures, and beta carotene, which promotes radiant skin and healthy vision. Learn more about leafy green vegetables.

Espresso is stronger and more concentrated than brewed coffee. It is often the base of lattes, cappuccinos, and many other coffee drinks. Ounce for ounce, espresso has more caffeine than regular coffee, although it's served in smaller sizes. For comparison, a single shot of espresso (about an ounce) has 40 to 75 mg caffeine, while an ounce of coffee has only 12 to 25 mg caffeine. But most people drink at least an eight-ounce cup of coffee, which then provides a total of 100 to 200 mg caffeine. Caffeine may exacerbate IBS, insomnia, and PMS symptoms and is a common trigger for migraine headaches. Espresso is unfiltered and may increase LDL ("bad") cholesterol so it is best to enjoy in moderation if you have high cholesterol. Many of the coffee drinks made with espresso are high in calories and fat due to the addition of flavored syrups, whole milk, and whipped cream. Stick to lattes and cappuccinos made with skim or one percent low-fat milk and take it easy on the added sugar. Find out more about coffee and tea.

Almond extract is a terrific, virtually calorie-free way to add a nutty flavor to food. Try it in oatmeal, plain nonfat yogurt, low-calorie smoothies, or any dish you want to add flavor to without the calorie cost. Learn more about condiments, sauces, and flavorings.

Maple extract is a terrific, virtually calorie-free way to add flavor to food. Try it in oatmeal, plain nonfat yogurt, low-calorie smoothies, or any dish you want to add flavor to without the calorie cost. Learn more about condiments, sauces, and flavorings.

Mint extract is a terrific, virtually calorie-free way to add flavor to food. Try it in oatmeal, plain nonfat yogurt, low-calorie smoothies, or any dish you want to add flavor to without the calorie cost. Learn more about condiments, sauces, and flavorings.

Vanilla extract is a terrific, virtually calorie-free way to add flavor to food. Try it in oatmeal, plain nonfat yogurt, low-calorie smoothies, or any dish you want to add flavor to without the calorie cost. Learn more about condiments, sauces, and flavorings.