Nutritional guidelines and recommendations are  changing in the because of new research. It can be hard to keep up with which foods are good for you and which arent. Lets look at five foods that have gone through the cycle of being the bad foods of nutritional science but are now, based on some old and some new science, They say are okay to eat again.


For a long time, eggs were thought to be bad for your heart. A large egg contains a hefty 185mg of cholesterol. Dietary cholesterol was believed to contribute to high blood cholesterol levels. But for the last 20 years, nutrition and medical research has shown repeatedly that at normal intakes dietary cholesterol has very little influence on a persons blood cholesterol levels.

Although its taken a while, nutrition experts are now correcting the record for eggs and other foods that contain cholesterol (such as chicken liver and shellfish) by removing it as a nutrient of concern from dietary guidelines. Eggs are an excellent source of protein, healthy fats, and several vitamins and minerals.

No such thing. Bob Ryskamp/flickr, CC BY

2.Fat spreads

The story of fat spreads, such as margarine and butter, is probably one of the most confusing stories in nutrition. The origin of margarine, which is made from vegetable fat, dates back to the mid-1800s. Since that time, margarine has replaced butter as the fat spread of choice in most developed countries. This switch was driven by the lower price of margarine compared with butter as well as recommendations from health professionals to eat less saturated fat in order to prevent coronary heart disease (CHD).

While this switch away from saturated fats began to show reduced CHD incidence in the population, researchers also identified an independent link between trans fat (a fat produced when partially hydrogenating vegetable fats to make margarines) intake and CHD. Since this link between trans fat and CHD was confirmed by multiple studies regulatory agencies around the world have sought to eliminate trans fats from the diet.

The food industry was quick to respond and has been producing trans fat-free margarine for years now. However, there is still confusion among consumers as to whether vegetable, fat-based spreads are safe to eat. The short answer is yes, as long as the food label doesnt list partially hydrogenated vegetable oil as an ingredient.

Modern vegetable oil-based fat spreads are a way to replace dietary saturated fat while increasing polyunsaturated fat a dietary change that has been shown to reduce CHD in large cohort studies.


Potatoes are one of the few vegetables considered to be unhealthy. Because theyre a high glycaemic index food they tend to get lumped in with foods made from refined carbohydrates as foods to avoid. But potatoes are a rich source of carbohydrates, vitamin C, some B vitamins and trace minerals.

How you prepare potatoes also changes the aspects of those starches that get a bad rap. Cooking and cooling potatoes increases the amount of resistant starch in the potatoes. This resistant starch then acts like dietary fibre which resists digestion in the gut, potentially having a positive impact on your gut bacteria.


Dairy including milk, butter, yogurt and cheese was once considered a staple in many peoples diet, but consumption patterns have changed, in part, due to difficult-to-interpret health messages.

Positive aspects of dairy include the high protein and calcium content. Fat content and fat type are important when choosing dairy products as some contain high amounts of fat per serving and this fat tends to be high in saturated fat.

Although its best to avoid a diet high in saturated fat (a risk factor for CHD), regularly consuming dairy products doesnt need to be a concern if your overall calorie intake and fat intake is healthy. Because there are numerous studies that point toward both the healthy and unhealthy aspects of dairy it is difficult to recommend specific intakes or types of dairy foods for improving health. The recent updates to the UK Eat Well Plate still promotes dairy foods as part of a healthy diet, as long as the dairy choices are lower in fat.

5.Raw nuts and nut butters

Nuts also get a bad reputation for being high in fat and high in calories, leading some to suggest they should be avoided by anyone looking to lose weight. But there is mounting evidence to suggest that raw nuts are key to a healthy diet and maintaining healthy body weight. A recent study, published in the British Journal of Nutrition, showed that eating raw nuts reduces death from all causes, cardiovascular diseases, coronary heart disease and sudden cardiac death.

Although studies are still ongoing to determine what components of tree nuts are promoting these positive health outcomes, we already know the nutritional benefits. Raw nuts contain protein, healthy fats (low saturated fat and high monounsaturated and polyunsaturated fat), dietary fibre and micronutrients.

Nut butters, such as peanut butter, can also be part of a healthy diet. The fat in peanut butter has a healthy profile and peanut butter is also an excellent source of protein, fibre, vitamin B6 and magnesium. Some recent evidence has shown increased weight loss for people that replace less healthy proteins, such as processed meats, with peanut butter.

Nut and nut butter consumption can be a part of a healthy diet, but you need to be mindful of the calories.

Remember, when it comes to food and health: all foods fit into a healthy diet. Dont fall into the trap of believing in superfoods or food villains. Enthusiastic consumption of one particular superfood can be worse than consuming a so called food villain.


Scott Harding, Visiting Senior Lecturer in Nutritional Sciences, King’s College London

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Blue Cheese Burgers With Red Onions


* 1 pound lean ground beef
* 1/2 cup crumbled blue cheese
* 2 tablespoons chopped fresh parsley
* 1/2 teaspoon garlic salt
* 1/8 teaspoon ground red pepper (cayenne)
* 4 slices (1/2-inch-thick) slices red onion
* Olive oil
* 4 rye burger buns, split
* 2 tablespoons mayonnaise
* Lettuce leaves


Heat grill. In medium bowl, combine ground beef, cheese, parsley, garlic salt and ground red pepper; mix gently until well blended. Shape mixture into patties, 4 inches in diameter.

When ready to grill, place patties on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 13 to 15 minutes or until thoroughly cooked, turning once.

Meanwhile, brush onion slices with olive oil. Add to grill during last 5 to 8 minutes of cooking time for patties. Cook onion until tender, turning once. To toast buns, place cut sides down on grill during last 1 to 2 minutes of cooking time.

Place 1 onion slice on each patty on grill. Spread bottom half of each bun with

mayonnaise; top with lettuce and onion-topped patty. Cover with top halves of buns.

This recipe for Blue Cheese Burgers With Red Onions serves/makes 4.

Thai Chicken Burger Recipe

Thai Chicken Burger Recipe



* 1 pound ground chicken
* 2 1/2 tablespoons lime zest
* 1 tablespoon lime juice
* 1 teaspoon fresh chili, minced
* 3 cloves garlic, minced
* 1/8 teaspoon sesame oil
* 1 egg
* 2 tablespoons coriander, chopped
* 1 shallot, minced

* 1/2 teaspoon soy sauce
* 2 teaspoons ginger, minced
* 1 teaspoon scallion, sliced
* 3/4 cup panko bread crumbs
* 1 teaspoon fish sauce
* 4 buns, toasted
* lettuce
* tomato

Pineapple Ketchup

* 3 tablespoons vegetable oil
* 2 shallots, sliced thin
* 2 teaspoons ginger, minced
* 1/4 teaspoon cloves, ground
* 1/8 teaspoon cinnamon, ground
* 1 teaspoon garlic, minced
* 1/4 pineapple, peeled and chopped
* 1/4 mango, peeled and chopped
* 1/4 cup cider vinegar
* 1/4 cup pineapple juice
* 5 tablespoons brown sugar
* 2 tablespoons lime juice


To make burgers: combine all ingredients in a large bowl until well combined. Add panko breadcrumbs as needed to make the mix pliable and soft, but not falling apart. Shape into patties and refrigerate for 1 hour to let the flavors meld and the burgers keep their shape.Grill on preheated grill until the internal temperature hits 180F.

Serve on buns with lettuce, tomato and pineapple ketchup.

Pineapple Ketchup

Heat medium saucepan over high heat.

Heat vegetable oil and add shallots, ginger, cloves, cinnamon and garlic. Reduce heat to medium and cook for 2 minutes, stirring often. Add the pineapple, mango, cider vinegar, pineapple juice, brown sugar and lime juice. Bring to boil and reduce to a simmer. Simmer for 10 to 15 minutes. Remove from heat and puree in blender or food processor. Strain and let cool.

This recipe for Thai Chicken Burger serves/makes 4 lbs.

Sun-Dried Tomato Burgers

Sun-Dried Tomato Burgers


* 1 pound lean ground beef
* 1 tablespoon finely chopped, drained, oil-packed sun-dried tomatoes
* 1 teaspoon finely shredded lemon or lime peel
* 1/4 cup light mayonnaise dressing or salad dressing
* 2 tablespoons snipped fresh basil
* 1 jalapeno pepper, seeded and finely chopped
* 4 onion hamburger buns
* 1 cup lightly packed arugula or spinach leaves


In a medium bowl combine beef, tomatoes, lemon peel, 1/2 teaspoon salt, and 1/4 teaspoon pepper; mix lightly but thoroughly. Shape into 1/2-inch-thick patties. Grill patties on the rack of an uncovered grill directly over medium heat for 14 to 18 minutes or until an instant-read thermometer inserted in side of burger registers 160 degrees F, turning once.

Meanwhile, in a small bowl combine mayonnaise dressing, basil, and jalapeno pepper; mix well. For the last 1 to 2 minutes of grilling, place buns, cut sides down, on grill rack to toast. Top bottom halves of buns with burgers. Top with mayonnaise dressing mixture and arugula. Add bun tops.

This recipe for Sun-Dried Tomato Burgers serves/makes 4.

All-American Burgers

All American Burgers


* 1 clove garlic, minced
* 2 tablespoons finely minced onion
* 2 tablespoons catsup
* 1 tablespoon steak sauce
* 1 tablespoon Worcestershire sauce
* 1 teaspoon sugar
* 1 teaspoon cooking oil
* 3 dashes bottled hot pepper sauce
* 1 pound lean ground beef
* 1/4 teaspoon salt
* 1/4 teaspoon pepper
* 4 hamburger buns
* 4 American cheese slices (optional)
* 4 Lettuce leaves (optional)
* 4 Tomato slices (optional)
* 4 Red onion slices (optional)
* 8 Pickle slices (optional)
* 1 teaspoon vinegar

For sauce, in a small saucepan combine garlic or onion, catsup, steak sauce, Worcestershire sauce, sugar, cooking oil, vinegar, and hot pepper sauce. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Remove from heat; set aside.

In a medium mixing bowl combine ground beef, salt, and pepper; mix well. Shape meat mixture into four 3/4-inch-thick patties.

To Cook by Indirect Grill Method: In a covered grill arrange preheated coals around a drip pan. Test for medium heat above the pan. Place meat on the grill rack over the drip pan. Cover and grill for 20 to 24 minutes or until instant-read thermometer inserted in side of burger registers 160 degree F, turning once halfway through grilling time and brushing frequently with sauce during the last 5 minutes of grilling.

To Cook by Direct Grill Method: Grill meat on the grill rack of an uncovered grill directly over medium coals for 14 to 18 minutes or until no pink remains, turning once halfway through grilling time and brushing frequently with sauce. 5. To serve, split and toast the buns on the grill. Serve patties in buns with cheese, lettuce, tomato, red onion, and pickle, if desired.

This recipe for All-American Burgers serves/makes 4.

Backyard Barbecue Burgers


* 4 lean hamburger patties
* 2 large vidalia onions, sliced 1/2-inch thick
* 1/8 teaspoon salt
* 1/8 teaspoon ground black pepper
* 8 slices American cheese
* 4 burger buns
* 2 tomatoes, sliced 1/4-inch thick
* 2 tablespoons barbecue sauce


Preheat grill.

Place burgers and onion slices on grill. Season with salt and pepper. Cook about 6 minutes per side or until burgers are cooked thoroughly and the onions are soft and starting to brown.

Place 2 slices of cheese on each burger patty and cook 1 more minute to melt cheese.

Serve burgers on buns with tomato slices and barbecue sauce.

This recipe for Backyard Barbecue Burgers serves/makes 4

Firecracker Burgers

Firecracker Burgers


* 1 pound lean ground beef
* 1/4 cup finely chopped red onion
* 1 tablespoon parsley flakes
* 3/4 teaspoon garlic salt
* 1/2 teaspoon ground black pepper
* 1/4 teaspoon white pepper
* 1/4 teaspoon ground red pepper
* 2 bell peppers (red and green), seeded and cut in rings
* Vegetable oil
* 4 slices Cheddar, Monterey Jack or American cheese
* 4 Kaiser rolls or hamburger rolls
* Lettuce


Mix together ground beef, onion and seasonings. Shape mixture into burgers. Brush pepper rings with oil.

Grill burgers and peppers over medium heat 8-12 minutes or until burgers are well-done (160ºF internal temperature), turning once.

Add cheese to top of each burger for one minute before cooking is completed. Place on rolls. Top with pepper rings and lettuce.

This recipe for Firecracker Burgers serves/makes 4.

Red White And Blue Burgers

Red White And Blue Burgers


* 1 pound lean ground sirloin
* salt to taste
* freshly ground black pepper
* 1 red bell pepper, stemmed, seeded and quartered
* 1 teaspoon olive oil
* 4 hamburger buns
* 1 large sweet white onion, such as Vidalia or Walla Walla
* 4 tablespoons crumbled blue cheese


Preheat grill to medium-high heat.

Using your hands, lightly shape the ground sirloin into 1/2-inch thick patties. (Try to leave some air in the burger and avoid packing them too densely.) Season with salt and pepper.

Lightly drizzle the red pepper quarters with olive oil. Cook the burgers on both sides over the hot grill for about 5 to 6 minutes per side for medium burgers. At the same time grill the peppers for 2 to 3 minutes on each side.

Lightly toast the buns on the grill. Serve the burgers on toasted buns with grilled red peppers, slices of sweet white onion and crumbled blue cheese.
This recipe for Red White And Blue Burgers serves/makes 4.

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Aussie Works Burger

Aussie Works Burger


* 1 pound ground beef
* 1 large onion, sliced
* 4 eggs
* 4 slices Canadian bacon
* 4 pineapple rings
* 4 slices Cheddar cheese
* 1 can (8.25 ounce size) sliced beets, drained
* 4 slices tomato
* 4 lettuce leaves
* ketchup (optional)
* yellow mustard (optional)
* dill pickle relish (optional)
* mayonnaise (optional)
* 4 Kaiser rolls, split


Preheat an outdoor grill for high heat. When the grill is ready, lightly oil the grilling surface. Form the ground beef into four patties, and grill for 5 minutes per side, or until cooked through.

Meanwhile, melt butter in a large skillet over medium heat. Add onions, and fry until soft. Remove the onions from the skillet, and crack the eggs in the same skillet over medium heat. Cook until the yolks are solid, turning over once. Remove eggs, and set aside. Place the Canadian bacon in the same skillet, and fry until toasted.
Remove the bacon, and turn the heat to high. Quickly fry the pineapple rings in the bacon drippings just until browned on each side.
To Assemble sandwiches: Set bottom of kaiser roll on a plate, and top with burger, a slice of cheese, a slice of Canadian bacon, one fried egg, fried onions, a few slices of beet, a slice of pineapple, a slice of tomato, and a leaf of lettuce. Decorate the top bun with ketchup, mustard, relish and mayonnaise as desired. Place over the burger. Repeat with remaining burgers.

This recipe for Aussie Works Burger serves/makes 4.