Should I Be Eating...?

Whole-grain waffles are a healthy choice for breakfast, especially when paired with a protein-rich food like yogurt or peanut butter. Unlike regular waffles made with refined white flours, whole-grain waffles provide a good dose of fiber. A high-fiber diet is beneficial for weight loss and reduces the risk of heart disease and type 2 diabetes. Just be sure to stick to the portion size listed on the label (usually two waffles) and avoid dousing them in butter and sugary syrup. Most whole-grain waffles on the market contain whole-wheat flour and therefore are not gluten-free, so if you have celiac disease be sure to read labels and look for gluten-free varieties. Learn more about whole grains.

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. Manganese in walnuts may reduce PMS symptoms. Like other nuts, walnuts 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.

White walnuts, also known as butternuts, 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, white walnuts 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.

Watercress is a leafy green vegetable with a peppery flavor and is often added to salads or used on top of sandwiches. It is a good source of beta-carotene, lutein, and zeaxanthin, antioxidants that may prevent and manage arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Watercress is also a good source of vitamin K, which may prevent bone fractures. Learn more about leafy green vegetables.

Watermelon, like other melons, has a high water content and is low in calories, making it a great choice for people who are trying to lose weight. Watermelon is a good source of vitamin C and beta-carotene, antioxidants found in many fruits that help prevent arthritis, cataracts, macular degeneration, and maintain healthy hair and skin. Find out more about fruit.

Wheat berries are the entire kernel of wheat (minus the hull); therefore, they are a high-quality whole grain that is rich in nutrients. Wheat berries have a chewy texture and nutty flavor, and they can be prepared like rice and served hot or cold as a side dish. Fibrous wheat berries help keep blood-sugar levels stable, which is helpful if you have type 2 diabetes or mood disorders. Wheat berries contain gluten 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.

Wheat germ is the nutrient-rich part of a grain of wheat that is lost during milling when grains are refined. Wheat germ is a very good source of the antioxidants vitamin E and selenium, B vitamins such as folate, and zinc — which in combination help reduce the risk of arthritis, cataracts and macular degeneration, memory loss, and skin and hair damage. Other nutrients in wheat germ, including magnesium and manganese, may help prevent and manage high blood pressure, type 2 diabetes, osteoporosis, migraine headaches, and PMS symptoms. Wheat germ is not gluten-free and is therefore unsafe for individuals with celiac disease. Learn more about whole grains.

Whiskey is a hard alcohol that is distilled from fermented grains. It is commonly consumed straight up or on ice but may also be mixed with other drinks. Either way, it can pack on the pounds (especially when combined with soda or other high-calorie, sugary mixers), increase already high triglycerides, and interfere with sleep. It is best to limit whiskey 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 whiskey (about 100 calories) is considered one drink. Find out more about alcohol.

Heavy intake of red wine, like other alcoholic beverages, can pack on the pounds, increase already high triglycerides, and interfere with sleep. It is best to limit red wine 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 (and red wine in particular offers the added bonus of antioxidants like resveratrol). 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 five-ounce glass of wine (about 120 calories) is considered one drink. Migraine sufferers take note: red wine is a common headache trigger. Find out more about alcohol.

Heavy intake of white wine, like other alcoholic beverages, can pack on the pounds, increase already high triglycerides, and interfere with sleep. It is best to limit white wine 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 five-ounce glass of wine (about 120 calories) is considered one drink. Find out more about alcohol.

Worcestershire sauce is a low-calorie condiment that can be part of a healthy diet. However, because it's high in sodium, you'll want to go easy if you have high blood pressure. Also, if you suffer from migraines, be aware that Worcestershire sauce contains ingredients that may be triggers. If you have celiac disease look for a gluten-free Worcestershire sauce. Learn more about condiments, sauces, and flavorings.