Don't Overdo Good Food

Too much of a good thing can end up hurting rather than helping. Here’s a how-to guide to help you get the right amount of these healthy foods and prevent from overdoing it.

DOs:

• Tea – The best way to reap the cardiovascular benefits of tea is to enjoy at least three cups per week. Steep the leaves in hot water for five minutes for optimal antioxidant release.
• Whole grains – 3-6 servings per day are recommended by the USDA. Remember, each SLICE of bread counts as a serving – a sandwich would count as two servings.
• Soy – A great way for vegetarians to get protein. One to two servings can help you meet requirements, but don’t eat any more than that.
• Fish – Three servings (4 oz. each) of fish that are rich in omega-3 fatty acids can help maximize heart and brain benefits. Your best bet is wild salmon, which is also low in mercury. Other omega-3-rich fish include mackerels and herrings.

DON’Ts:

• Tea: Don’t drink more than two cups per day; this will make you prone to the jitters and high blood pressure.
• Whole grains: To help keep your digestive system running smoothly, don’t suddenly increase your grain intake by a drastic amount. Instead, increase your carb servings over time.
• Soy: You should only eat soy sparingly. The research so far hasn’t teased out any clear benefits, but it may cause heightened breast cancer risk in certain women. For this reason, soy shouldn’t be consumed on a regular, consistent basis.
• Fish: Don’t eat shark, swordfish, or tilefish – they all have alarming levels of mercury. Don’t go above 6 oz. canned or fresh tuna per week, and in general, stick to the 3 servings of fish per week rule.