Diet Basics

When it comes to making good food choices, conventional wisdom seems to be a moving target. Think you're up on the latest nutrition facts? Test yourself to see which of the following food pairs is the healthier choice. By Liz Neporent

Ketchup or Tomatoes?

Organic ketchups -- typically darker in color compared to non-organic brands -- are the best source of lycopene, a chemical that reduces the risk of heart disease and fends off many types of cancer. Ketchup contains about five times as much lycopene per weight as a tomato.

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Cloudy or Clear Apple Juice?

The murkier the juice, the higher the antioxidant count -- up to four times higher than the sparkling version, according to a brand new Polish study. Though clear is more attractive, it's been processed to remove apple solids, diminishing many of the health benefits.

Butter or Margarine?

Believe it: Butter is the better choice. Both butter and margarine are high in calories and saturated fat but traditional margarines also delivers two to three grams of artery busting trans fats per tablespoon. A recent slew of new heart-smart margarines are trans fat free and can actually help lower cholesterol.

Red or Green Pepper?

All bell peppers are deliciously healthy because they're low in calories and high in vitamins, antioxidants and fiber. But when green peppers are ripened to red they become true nutritional champs by supplying a generous dose of lycopene and 50 percent more vitamin C as well.

Black Tea or Tea with Milk?

Hold that splash of moo juice to your spot of tea. A German study found that all of tea's cardio-protective effects are canceled out by adding milk. Milk proteins called caseins decrease the amount of catechins, the compound found in tea shown to guard against heart disease.

Farmed or Wild Salmon?

Farm-raised salmon contain 13 times more cancer-causing pollutants than salmon caught in the wild. Since the bulk of the contaminants are stored in fish fat, you can eliminate them by removing the skin and grilling thoroughly -- but this also reduces heart-healthy omega-3 fatty acids.

Bottled or Tap Water?

The thirst for bottled water has nearly doubled in the past decade despite the fact that it offers no real health benefits. A four-year study judged it no safer or cleaner than regular tap water. Bottles gobble up natural resources and cost up to 10,000 times more than turning on a faucet.

Low Fat or Full Fat Dairy?

More than 19,000 women who ate at least one serving of full fat dairy each day put on less weight over the long term, according to a Swedish study . Low-fat dairy didn't seem to prevent a bulked up waist line but researchers are unclear why.

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