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Five Great Foods for Good Health
Salmon
Salmon is a great substitute meat. In 2002, the American Heart Association recommended eating at least two servings of fish a week, particularly fatty fish such as salmon. It is a good source of protein and omega 3 fatty acids, which have been shown to decrease LDL cholesterol and raise HDL cholesterol. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild.
Soy
Soy products are great substitutes for animal products. Numerous scientific studies demonstrated that a diet containing significant soy protein may benefit heart health. Soy beans are a rich source of calcium, iron, zinc, phosphorus, magnesium, B vitamins, omega 3 fatty acids and fiber. Soy beans contain high amounts of protein which comprise of all essential amino acids (the only such vegetable source to do so). In addition, more and more studies are being published suggesting other health benefits of soy such as the prevention of prostate & breast cancer as well as osteoporosis.
Greens
Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, and green beans are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories. Eat them cooked as a stir-fry, or raw tossed into your salad and reap the nutritional benefits!
Berries
Berries are loaded with Vitamin C, folate, fiber and phytonutrients. Indeed, fresh berries are some of the most powerful disease-fighting foods available as they top the ORAC score chart (a method of measuring antioxidant activity). Berries are easy to prepare--just wash and rinse--no need to peel at all! In addition, you may serve berries (fresh or baked) as part of a dessert dish.
Whole Grains
The new Dietary Guidelines for Americans recommend that all adults eat half their grains as whole grains--that's 3 to 5 servings of whole grains a day. Whole grains have some valuable antioxidants not found in fruits and vegetables. They also contain B vitamins, vitamin E, magnesium, iron and fiber. To include more servings of whole grains in your diet, use whole-wheat flour in your recipes instead of white flour. Look for the word "whole" when purchasing packaged foods such as cereals, biscuits, pasta and breads. In addition, try adding wild rice, brown rice, quinoa or barley in your soup to increase whole grain intake.
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Great Books on Healthy Eating
Click below to try some of these excellent books on healthy cooking at eating:
Informational note: The data presented on our health and nutrition website is for educational purposes only. Though we stive to be accurate in all of the information we present, it should not be taken as medical advice. NSC always recommends consulting your physician before beginning or modifying any diet or exercise program.
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