To Your Health
November, 2010 (Vol. 04, Issue 11) |
|
|
6. Legumes
Don't fear the beans! Yes, some legumes have "explosive" potential, but adding beans, lentils, or peas to our diet may be one way to keep us merrily dancing along.
This low-fat, no-cholesterol source of protein, fiber, vitamins, minerals, and phytochemicals is among the best foods we can eat. As a substitute for meat-based protein, beans can help support our drive for heart health. And the fiber and protein in legumes are excellent tools in our weight-management toolbox.
7. Cruciferous vegetables
Broccoli, radishes, the dreaded Brussels sprouts and cabbage are all members of this illustrious family of veggies. Associations between low incidence of some cancers and high intake of cruciferous veggies have led to more in-depth research on how these unassuming vegetables contribute to a healthy diet. Crucifers are especially rich in phytochemicals (including isothiocyanates such as sulforaphane), both of which are responsible for these vegetables' pungent or spicy flavor and appear to help the body's detoxification processes. The phytonutrients in these vegetables also seem to affect the body's ability to respond to free radicals. Steamed or raw, they retain the majority of their nutrients.
8. Organic Figs
Fresh or dried, these teardrops of deliciousness are a wonderful addition to any diet. High in fiber, potassium and manganese, figs can support heart health and weight management as part of a healthy diet and exercise program. They're great on their own as dessert or a snack, and they make a wonderful addition to salad, too. Choose the organic ones, though, especially if you are sensitive to sulfites.
9. Fatty Fish
In this case, fat is good. Cold-water fish (like salmon and sardines) contain a high concentration of omega-3 fatty acids (specifically EPA and DHA) that appear to have a host of health benefits. Large, rigorous trials from around the globe have found evidence that diets with the highest levels of omega-3 fatty acids are also the most heart healthy. The American Heart Association recommends that healthy adults should eat two, 3-ounce servings a week, which is in line with the American Diabetes Association and the World Health Organization. For more information on which fish are sustainable, consult the Monterey Bay Aquarium "Seafood WATCH(R)" list for your area (www.seafoodwatch.org/cr/cr_seafoodwatch/download.aspx).
10. Whatever You Don't Eat Now
Variety is important. It's so easy to get stuck in a food rut, especially if you're counting calories. So instead of eating yogurt and cherries as a snack every day, why not try oatmeal and blueberries? Or string cheese and an apple? Buying a farm share or visiting a farmer's market can be a good way to try new vegetables. And if something looks unusual - pick it up! You can put the power of the Internet to good use and find a recipe for anything in seconds flat. So try a purple pepper or a golden beet. A vibrant rainbow on the plate means more and varied nutrients for the body.
Sara Tiner, BA, BS, MS, is the coordinator of scientific communication for a whole-food supplement manufacturer in Wisconsin. With undergraduate degrees in biology and English from Ripon College, and a master's degree in journalism from Columbia University, she's worked as a science writer in both print and radio over the past decade, and moonlights as a freelance contributor to various publications.
