Protesters fight against homeless moving to Irvine: 'We will decide who comes into the city'

They wanted to make an impact by filling up the City Council chambers Tuesday to fight against the homeless moving to Irvine, but officials turned most of the crowd away at an unexpectedly short meeting.

No matter, organizers had planned a protest in the plaza outside City Hall, and with about 100 people gathered, they kept chanting: "All our kids deserve better! All our kids deserve better!"

For locals representing a cross-section of Irvine, the battle was clear: "The county or other people outside of Irvine will not decide what happens to us. We are strong. We will decide who comes into the city and activate our supporters to make sure our families are safe," said homemaker Ashley Michael, a 33-year Irvine resident.

In the first council meeting since the Orange County Board of Supervisors rescinded a March vote to research using county-owned land in Irvine, Huntington Beach and Laguna Niguel for temporary homeless housing, Irvine residents said they must continue "the movement and be vigilant to protect ourselves."

Realtor Kaveh Nouraee, a five-year Irvine resident, said it frustrates him that "no one seems to have a long-term solution. They should create such a solution, but it shouldn't infringe on anybody's quality of life. How is it practical to locate homeless housing near schools, libraries or soccer fields?"

One of his worries is that Orange County is "unfairly burdened with caring for homeless. And we don't even know where they're from. Are they from California or are we responsible for people out of state?"

Judith Jing, a mother of two sons, said she moved from Memphis, Tenn. to Irvine so her boys can grow up playing freely in the neighborhood.

"Now I notice more people without clothes around the area," she said. "Why are they here? We as residents of this beautiful city have to stand up and say stop. I am not thinking we shouldn't help the homeless — we should — but not by sticking them in the middle of our community."

Protesters said they heard the meeting ended early because a council member had a death in the family.

Disappointed, Michael said she and other women who run a Facebook group opposing a tent city in Irvine had found a possible location: Los Pinos, once a juvenile camp in the Cleveland National Forest. The property, once run by the county, is now closed.

"We've done our research and want to talk options that are far away from communities," she said. "If we don't think of something, they will come back to Irvine and pressure us about opening more shelters."

Meanwhile, Councilwoman Christina Shea urged residents to "get a good description of the homeless" migrating to Irvine "in increasing numbers" and call the police.

"We have not had a homeless problem in years because we take care of our low-income and needy populations," she added. "It's very troubling to have the county shove their housing responsibilities to the cities."

Judge won't block speed cameras that issued 12,000 tickets

Providence will update its speed camera tickets in the wake of a federal class-action lawsuit, Target 12 has learned.

The suit raised questions about the language used on the summons, alleging that “the violation notices do not specifically cite the state’s speeding laws; they only reference the law that allows for speed cameras.”

Victor Morente, a spokesperson for Mayor Jorge Elorza said in an email, “Although we believe that the summons which were issued clearly identify the speeding violation, we have included language in the updated summons which may more specifically highlight the violation the recipient has been cited for.”

Morente said the updated summons will be sent in the coming days. 

The lawsuit also challenges the court that handles violations and the $95 fine itself.

On Tuesday, District Judge John J. McConnell Jr. denied the plaintiffs’ request for a temporary restraining order, which would have blocked the city from issuing any new speed camera violations or collecting on existing tickets.

As Target 12 first reported, Providence issued more than 12,000 speed camera violations in the first 33 days of the speed camera program, which started in January.

At least dozens of speed camera violations were dismissed in municipal court due to errors on the tickets.

Rhode Island lawmakers first approved speed cameras in 2016 when they passed the Automated School-Zone-Speed-Enforcement System Act, permitting municipalities to install them within a quarter-mile of any type of school. The Providence City Council voted last May to enter into a contract with Conduent State and Local Solutions Inc. that allowed for up to 15 speed cameras to be installed around the city.

Tickets can be issued for any vehicle caught traveling at least 11 miles per hour over the posted speed limit between 6 a.m. and 8 p.m. Monday through Saturday, according to the contract with Conduent, the private vendor that oversees both speed cameras and red light cameras in the city. The cameras are also portable, and the city’s contract with Conduent allows for two to be moved to new locations each week.

'You don't think you have a monopoly?' Read Sen. Graham's delightful grilling of Zuckerberg

Today's testimony by Mark Zuckerberg in front of a Senate joint committee was often boring or redundant with previous statements. But there was an exchange near the two hour mark that was pleasantly refreshing: Senator Lindsey Graham (R-SC) doggedly pursuing a common-sense answer from Zuckerberg on the question of whether it had any real competition.

Graham doesn't let Zuckerberg employ his spin on the admittedly complex question of what Facebook's competitors are. Demanding a simpler answer by employing a folksy car-buying metaphor, he makes it clear that at least from one perspective, Facebook is more or less without a real competitor — with the possible exception of Instagram, which it of course opted to buy for a fortune rather than allow it to exist as a credible rival.

The Senator also makes it clear that he doesn't think Facebook should be allowed to self-regulate — but his invitation to Zuckerberg to collaborate on rules sure sounds like he wants the company to have a say in how it should or should not be bound by law.

I've transcribed the exchange below:

Graham: Who's your biggest competitor?
Zuckerberg: Senator, we have a lot of competitors.
Graham: Who's your biggest?
Zuckerberg: Mmm... I think the categories of... do you want just one? I'm not sure i can give one. But can I give a bunch?
Graham: Mmhm.
Zuckerberg: So there are three categories I would focus on. One are [sic] the other tech platforms, so Google, Apple, Amazon, Microsoft, we overlap with them in different ways.
Graham: Do they do, do they provide the same service that you provide?
Zuckerberg: Um, in different ways, different parts of it yes.
Graham: Let me put it this way. If I buy a Ford and it doesn't work well and I don't like it, I can buy a Chevy. If I'm upset with Facebook, what's the equivalent product that i can go sign up for?
Zuckerberg: Ah well, the second category that i was going to talk about was...
Graham: I'm not talking about categories. I'm talking about is there real competition you face. Because car companies face a lot of competition. If they make a defective car, it gets out in the world, people stop buying that car, they buy another one. Is there an alternative to Facebook in the private sector?
Zuckerberg: Yes Senator, the average American uses 8 different apps...
Graham: OK.
Zuckerberg: ...to communicate with their friends and stay in touch with people, ranging from text to email.
Graham: OK, which is the same service that provide.
Zuckerberg: Well, we provide a number of different services.
Graham: Is twitter the same as what you do?
Zuckerberg: It overlaps with a portion of what we do.
Graham: You don't think you have a monopoly?
Zuckerberg: (long pause) Ah, it certainly doesn't feel like that to me! (laughter)
Graham: OK, so it doesn't. So, Instagram. You bought Instagram. Why did you buy Instagram?
Zuckerberg: Because they were very talented app developers who were making good use of our platform and understood our values.
Graham: It was a good business decision. My point is that one way to regulate a company is through competition, through government regulation. Here's the question that all of us got to answer. What do we tell our constituents, given what's happened here, why we should let you self-regulate? What would you tell people in South Carolina, that given all the things we've just discovered here, it's a good idea for us to rely on you to regulate your own business practices?
Zuckerberg: Well Senator, my position is not that there should be no regulation. I think the internet is increasing in...
Graham: Mmkay. You'd embrace regulation?
Zuckerberg: i think the real question as the internet becomes more important in people's lives, is what is the rightregulation, not whether there should be regulation.
Graham: But you as a company welcome regulation?
Zuckerberg: I think if it's the right regulation then yes.
Graham: Do you think the Europeans have it right?
Zuckerberg: Ah, I think that they get... things right.
Graham: Have you ever submitted... (laughter) That's true. So would you work with us in terms of what regulations you think are necessary in your industry?
Zuckerberg: Absolutely.
Graham: OK, would you submit to us and propose regulations?
Zuckerberg: Yes and I'll have my team follow up with you so that way we can have this discussion across the different categories where I think this discussion needs to happen.
Graham: Looking forward to it.

While it's admittedly not the toughest questioning, it does baldly address the simple idea that Graham and others consider Facebook effectively a monopoly and intend to craft regulations or legislation to remedy what they perceive as a regulatory gap.

This Is America’s Richest Zip Code

The richest zip code in America is just as exclusive and elite as the people who live there. Fisher Island, located just off the coast of Miami, is accessible only by ferry or water taxi and is a haven for the world’s richest.

The 216-acre island has diverse residents, representing over 50 nationalities and professions ranging from professional athletes and supermodels to executives and lawyers.

The average income in Fisher Island, zip code 33109, was $2.5 million in 2015, according to a Bloomberg analysis of 2015 Internal Revenue Service data. That’s $1 million more than the second-place spot, held by zip code 94027 in Silicon Valley, also known as the City of Atherton on the San Francisco Peninsula. The area’s neighbors include Stanford University and Menlo Park, home to Facebook and various tech companies. While the IRS data only provide the averages of tax returns, which can be skewed by outliers, Fisher Island is the only zip code in the Bloomberg analysis where more than half of all tax returns showed an income of over $200,000. 

To no one’s surprise, neighborhoods in California and the New York tri-state area comprise a majority of the top 20 richest U.S. zip codes. States with favorable tax structures like Florida and Wyoming are drawing the wealthy, too.

Bloomberg evaluated IRS data for zip codes with more than 200 tax returns as of the 2015 filing season, and with 500 residential households according to the latest Census tally. More than 22,000 zip codes met the criteria. 

To see the 20 richest zip codes, click here.

Who didn’t make the top 20? Any of the zip codes in Manhattan. However, several Manhattan neighborhoods made the top 50, starting with the venerable zip code of 10005 at No. 21 on the list. This one is home to the New York Stock Exchange and sits at the edge of the iconic "Charging Bull" sculpture.

Two other zip codes in Florida -- Palm Beach (home of President Trump’s private club) and Naples -- made the top 20. Suburbs of Seattle, Philadelphia, Chicago and Boston also landed in the highest spots. 

Tax Write-Offs

With high incomes come large tax write-offs. Fisher Island had an average of $448,100 in itemized deductions in 2015, according to IRS data.

For many high-net-worth individuals, charitable contributions make up the biggest share of tax deductions, according to Joseph Falanga, managing director of UHY Advisors, an accounting firm in New York.

The zip code that took the most advantage of tax deductions in 2015 was 94301 in Palo Alto, California, where the average deduction was $491,600. Fisher Island had smaller average deductions relative to its income size than other zip codes and that’s likely because Florida has no income tax, so its residents can’t take deductions from that category. On the other hand, California has a top marginal income tax rate of 13.3 percent, the highest in the country.

But deductions for the very wealthy could look a lot different this year because of the new tax cut legislation, according to Falanga.

Deductions for state and local income tax have been curtailed to a maximum of $10,000. Before the new legislation, these deductions were unlimited. Limits on charitable contribution deductions have increased to 60 percent of gross income from 50 percent. That is just for cash contributions and does not include foundations, stocks, or artwork, which have different hurdles, said Falanga.

Falanga’s clients include ultra-high-net-worth individuals and high-income people. He said he doesn’t know how the recent tax legislation will affect them.

“I haven’t seen them change, but they have been curious about what’s going on,” Falanga said. “And to a certain extent, some of them will be paying more.”

Will it change their lifestyle? Falanga doesn’t think so.

Fort Blunder: The Fort That America Mistakenly Built in Canada

During the American Revolutionary War and the War of 1812, between Great Britain and the United States, the border between British Canada and upstate New York saw some of the fiercest fighting, much of which took place around Lake Champlain. This freshwater lake situated across the US-Canada border provided the British a direct invasion route into the heart of America. Had this important travel corridor from the mighty Saint Lawrence to the Hudson fell into the hands of British troops, the results of the American Revolutionary War could have been very different.

Anxious to prevent another invasion attempt, immediately following the War of 1812, America decided to fortify the shores of Lake Champlain. A small sandy spit called Island Point was chosen as the site for an octagonal fort. The fort, when finished, was to have 30-foot-high walls and 125 cannons that could blow out of waters any British ship attempting to sail past.

Fort Montgomery, also known as Fort Blunder. Photo credit: Axel Drainville/Flickr

Construction of the fort began in 1816, and continued for two years when a survey conducted jointly by the United States and Great Britain discovered a problem—the fort was being built on the wrong side of the border. The actual border passed almost a mile south of the fort.

Once the embarrassing mistake was discovered, construction of the fort was hastily stopped and the unnamed citadel earned the nickname “Fort Blunder”. For the next 20 years, the abandoned fort was pilfered by local residents who carried away stones and building materials from it and used them to build their homes and public buildings.

In 1842, American and British diplomats sat down to discuss this and many other boundary problems. The original border between New York and Quebec, as ratified by the 1783 Treaty of Paris, was supposed to pass along the 45th parallel, according to which Fort Blunder is on Canadian soil. The United States insisted that the new boundary be pushed up north just enough so that the half-finished fort could return to US soil. This was agreed, and it became one of number of tradeoffs negotiated during the signing of the Webster-Ashburton Treaty of 1842.

At last, Fort Blunder belong to the United States. Without wasting any time, the US began reconstructing a new fort, and named it Fort Montgomery, in honor of the Revolutionary War hero General Richard Montgomery who was killed during the 1775 invasion of Canada.

The fort was still being built when the American Civil War broke out in the 1860s. Amidst rumors of possible British intervention against the Union from Canada, there was a frenzied attempt to complete and garrison the fort. When the basic structure was eventually completed, Fort Montgomery had 48 feet high walls, taller than the previous fort. By 1886, the fort was armed with seventy four guns, all with their barrels trained northward towards Canada.

However, by then, the possibility of an attack from the Canadian side had become so far fetched that the idea of fortifying the US-Canada border was seen as absurd. Slowly over the next half a century, the fort’s old guns, which were already made obsolete by modern artillery, were removed. Once again local scavengers took the fort apart and carried away untold amounts of bricks, lumber, windows, and doors for private use. Eventually, a large part of the fort was demolished and the stones were used in the foundation of a new bridge across Lake Champlain. What little remains of Fort Montgomery today rests on private hands.

50 Years Of NASA’s Space Food

NASA’s Advanced Food Technology Project is responsible for providing space flight crews with a food system that is safe, nutritious, and acceptable to the crew, while balancing appropriate vehicle mass, volume, waste, and food preparation time for exploration missions. For the past 50 years, the methods involved in the preservation process have evolved from pilots eating seed and crackers to allowing for gourmet diets like freeze dried shrimp and meats to be eaten.

John Glenn was America's first man to eat anything in the near weightlessness of Earth orbit. Before that, Yuri Gagarin, the first man on space, experimented by eating three 160 g toothpaste-type tubes serving puréed meat and chocolate sauce for lunch. Glen found the task of eating fairly easy, but found the menu to be limited. Many Mercury astronauts had to endure bite-sized cubes, freeze dried powders, and semiliquids stuffed in aluminum tubes. The astronauts found it unappetizing, experienced difficulties in rehydrating the freeze-dried foods, and did not like having to squeeze tubes. Moreover, freeze-dried foods produced crumbs which could foul instruments.

19 Healthy Fats And High-Fat Foods You Should Be Eating

Most people have been trained to choose low-fat foods over high-fat foods. Fat has always been positioned as a dietary enemy, so it’s no wonder it can get totally confusing when doctors and dietitians sing the praises of what they call healthy fats. You probably know that avocado is one of them, and that this nutrition revelation is responsible for their rise from guac staple to Instagram stardom in recent years. And of course there’s olive oil, the lynchpin of the Mediterranean Diet. But there are plenty more healthy, high-fat foods you should definitely be working into your meals and snacks on a regular basis. Here’s what you ought to know.

First, a quick breakdown of what “healthy fat” actually means.

The phrase “healthy fat” usually refers to monounsaturated and polyunsaturated fats. What makes them healthy is that, among other heart-health benefits, they help reduce LDL cholesterol, the kind that clogs your arteries. Research also shows they can benefit insulin and blood sugar levels, decreasing the risk of type 2 diabetes.

“Monounsaturated fats are among the healthiest of all fats,” Dana Hunnes, Ph.D., M.P.H., R.D., senior dietician at UCLA Medical Center and adjunct assistant professor at the Fielding School of Public Health, tells SELF. “These are anti-inflammatory, reduce the risk of cardiovascular disease, and are full of healthy nutrients.” 

Polyunsaturated fats can also be healthy. The two main types are omega-3 and omega-6 fatty acids, essential fats our bodies need for brain function and cell growth. Omega-3s are beneficial for every aspect of heart health, and are mostly found in fish and algae, nuts, and seeds. “Other polyunsaturated fats, [omega-6s], can be found in certain plant-based oils,” Hunnes adds. “They’re not particularly harmful, but not necessarily beneficial the way omega-3s and monounsaturated fats are.” Omega-6s work alongside omega-3s to lower LDL cholesterol, but research suggests that eating more omega-6 than -3 may contribute to inflammation and weight gain, so the key is to make sure your omega-3 intake is always higher.

And what the unhealthy fats are.

One easy rule: You should always avoid trans fats—they’re listed on the nutrition label as “partially hydrogenated oils.” Most are artificial and raise your LDL cholesterol while lowering your HDL cholesterol (the good kind that helps keep blood vessels clear). According to the American Heart Association, trans fats increase your risk of developing heart disease and stroke, and are associated with a higher risk of type 2 diabetes.

The guidance on saturated fat is a little more complicated. Old nutrition research said saturated fat was really bad for your cholesterol levels, but newer information suggests it has a more neutral effect. The topic is very touchy, and the USDA Dietary Guidelines and the American Heart Association still recommend limiting your intake and opting for monounsaturated and polyunsaturated fats instead. Many of the healthy foods below have some saturated fat in them, but it doesn’t make up the majority of the fat content and won’t negate the positive effects of the healthier fats.

Here are the best food sources of monounsaturated and polyunsaturated fats: 

1. Avocados

One medium avocado has approximately 23 grams of fat, but it is primarily monounsaturated fat. Plus, a medium avocado contains 40 percent of your daily fiber needs, is naturally sodium- and cholesterol-free, and is a good source of lutein, an antioxidant that may protect your vision. Try enjoying it in place of foods that are higher in less-healthy saturated fat—use 1/5 of a medium avocado to replace the mayo on your sandwich, the butter on your toast, or the sour cream on your baked potato. Keep in mind that they’re pretty high in calories, so you generally want to stick to no more than 1/4 an avocado at a time. 

2. Walnuts

Walnuts are one of the best sources of omega-3 fatty acids, specifically alpha linoleic acid, an omega-3 found in plants. A recent study linked a handful per day to lower total cholesterol and LDL cholesterol as well as improved blood vessel function. Research has also shown that eating nuts appears to reduce the risk of blood clots that can cause heart attacks as well as improve the health of the lining of our arteries. 

3. Plus other nuts, like almonds and pistachios

Nuts like pecans, pistachios, cashews, and almonds also pack a lot of healthy fats. Almonds are the richest in vitamin E, and pistachios have lutein and zeaxanthin, carotenoids important for eye health. All you need to eat is a 1/4 cup serving per day to reap the benefits. Some varieties are fattier than others, like cashews and macademia nuts, so you need to pay closer attention to serving sizes. (Nuts have, on average, 45 grams of fat per cup.) Nutritionists love pistachios because the fact that you have to shell them helps you eat slower and naturally control portion size. The peanut (technically a legume) contains monounsaturated fats but all of its polyunsaturated fats are omega-6s, which evidence suggests may not do us any favors. 

4. Nut and seed butters

An easier way to get all the fatty goodness of nuts may be from a nut or seed butter. Try almond and cashew, or sunflower seed butter, for a plant-based dose of monounsaturated and polyunsaturated fats. All you need is 2 tablespoons—spread it on toast, or eat it with fresh apple slices. Choose all-natural nut butters with as few ingredients as possible. 

5. Olives

One cup of black olives has 15 grams of fat, but again, it is mainly monounsaturated. Plus, no matter what variety of olive you enjoy, they all contain many other beneficial nutrients as well, such as hydroxytyrosol, a phytonutrient that has long been linked to cancer prevention. New research is showing that this phytonutrient may play a role in reducing bone loss as well. And if you have allergies or other inflammatory conditions, olives might be just the snack for you as research suggests that olive extracts function as anti-histamines on the cellular level. Even with all these benefits, it is important to be mindful of your serving size as olives can be high in sodium. Stick to 5 large or 10 small olives as the perfect portion. 

6. Olive oil

It’s become the go-to cooking oil in many kitchens for a good reason: Olive oil is full of monounsaturated fats. But don’t be too heavy-handed with that pour—just one tablespoon has 14 grams of fat. 

7. Ground flaxseed

One cup of ground flaxseed has a whopping 48 grams of fat, but it's all healthy, unsaturated fat. And here's the thing, you only need 1-2 tablespoons to reap the benefits. Flaxseed is a great source of omega-3 fatty acids, too, so ground flaxseed is a great way for vegetarians (or those who don't eat fish) to meet their need. Also, flaxseed contains up to 800 times more lignans than other plant foods. These plant nutrients contain both plant estrogen and antioxidant properties, and research suggests that they may help prevent certain types of cancer. Last, but not least, flaxseed contains both insoluble and soluble fiber, so it can help you feel fuller longer as well as reduce cholesterol and promote heart health. Sprinkle a little bit on yogurt or oatmeal, or scoop a spoonful into a smoothie.  

8. Salmon

Oily fish like salmon (and sardines, mackerel, and trout) are full of omega-3 fatty acids, and known to help boost heart health. It's one of the best ways to get the essential fat. The American Heart Association recommends eating at least two servings weekly to get the best benefits.  

9. Tuna

Tuna also packs a high amount of healthy fats and omega-3s. We're talking both the conveniently canned stuff and the kind you find at your favorite sushi spot. It's versatile—tuna steaks, tuna burgers, tuna salad, the options are endless—so it's pretty easy to fit into your diet. Like salmon, you should limit your intake to about 12 ounces (two meals) a week to avoid overexposure to things like mercury that can be found in small amounts in seafood. 

10. Dark chocolate

Yes, that’s right. One ounce (about 3 fingers' worth) of dark chocolate counts as one serving and contains about 9 grams of fat. About half of its fat content is saturated, but it also contains healthy fats and numerous other healthy nutrients—vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant-based antioxidants). And did you know a 1-ounce portion of dark chocolate also boasts 3 grams of fiber? Practically a vegetable. Aim for a cocoa content of at least 70 percent for the highest levels of flavonoids. 

11. Tofu

It’s not as high in fat as the other foods on this list, but tofu is still a good source of monounsaturated and polyunsaturated fats. A modest, 3-ounce portion of super firm tofu contains 5 to 6 grams of fat and about 1 gram of saturated fat, but this is naturally-occurring fat from the soybeans, and tofu is considered a health food for a reason. It's a solid plant-based protein that’s low in sodium and provides nearly a quarter of your daily calcium needs. Check out these 11 delicious recipes that are perfect for tofu first-timers. 

12. Edamame

Full of both polyunsaturated and monounsaturated fats, soybeans are also a great source of plant-based protein and fiber. Enjoy them boiled and salted as a tasty and filling snack, or puree it into a green-hued twist on your usual hummus. 

13. Sunflower seeds

Sprinkle them on top of your salad, or eat a small handful, for a mega dose of healthy fats, protein, and fiber. 

14. Chia seeds

These small but mighty seeds are loaded with omega-3s, fiber, protein, essential minerals, and antioxidants. Their popularity as a superfood is well deserved—you can toss a tablespoon into your smoothies for a quick fat, fiber, and protein boost, or soak them overnight for a ready-when-you-wake-up breakfast parfait. You can even use them to add nutritional punch to your desserts. 

15. Eggs

Eggs are an inexpensive and easy source of protein. People often think egg whites are a healthier option than whole eggs because they contain less fat, but while it's true that the egg yolk contains some fat, it's also packed with important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams are saturated. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms), an important B vitamin that helps regulate the brain, nervous system, and cardiovascular system. As for the cholesterol? The latest nutrition research has found that eating cholesterol doesn't raise our blood cholesterol. In fact, research has linked moderate egg consumption to improved heart health.

These foods are higher in saturated fat and should be eaten more sparingly, but can be part of a healthy diet: 

16. Lean grass-fed beef and pork

Often thought of as a high-fat food, steak is actually not as high in fat as you may think, particularly if you choose one of these lean cuts, which have 5 grams of fat and less than 2 grams of saturated fat per 3-ounce serving, on average. What's more, lean beef is an excellent source of protein, iron, and zinc, all important nutrients for active women. One 3-ounce portion of lean beef packs a whopping 25 grams of muscle-building protein, three times the iron (which is important for carrying the oxygen in your blood to your brain and muscles) of 1 cup of spinach, and a third of your daily zinc needs to help support your immune system. Lean cuts of pork, like pork tenderloin, can also be a good source of fat when eaten in moderation. Cured and processed pork, like bacon, often contains loads of sodium and other preservatives like nitrates (which have been linked to increased heart disease and cancer risk), so they're not the healthiest way to consume the other white meat. 

17. Full-fat milk

As SELF has previously reported, research is starting to suggest that consuming full-fat dairy products over low-fat or fat-free ones may have weight-control benefits. It may even help reduce type 2 diabetes risk. One cup (8 ounces) of whole milk contains 8 grams of fat with 5 grams saturated fat versus skim milk, which contains none of either. Other proponents of keeping the fat in dairy products point out that you need fat to absorb the vitamin A and D in the milk, since they are fat-soluble vitamins. 

18. Full-fat yogurt

When you're shopping for yogurt, make sure to buy one that contains active cultures to reap the gut health benefits. And opt for a plain option over fruit-flavored—they tend to pack an astounding amount of added sugar. Feel free to toss in some heart-healthy nuts and some fresh fruit, though. 

19. Parmesan cheese

Cheese often gets a bad-rap for being a high-fat food—especially hard, full-fat cheeses like Parmesan. While it is true that cheeses have more saturated fats than plant based foods, they (especially Parmesan, which contains 8 grams fat and 5 grams saturated fat per ounce), provide loads of other nutrients as well. In fact, Parm tops the cheese charts in terms of its bone-building calcium content, providing nearly a third of your daily calcium needs. Ounce for ounce, it has more protein than any other food—and yes, we are including meat and eggs on that list!