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your
Self__Nutrition
8 Foods to Eat More of
this Year
If you're looking for a delicious addition to your New Year's resolutions, try including more of these health-boosting foods in your diet.
Oranges. Not only are they full of vitamin C, oranges are also packed with folic acid, fiber and disease-fighting antioxidants. Slice an orange into a watercress salad or drop one in your bag for a healthy snack on the go.
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AND 3 FOODS
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Potato chips give you more inflammation-increasing omega-6 fatty acids than your body needs - not to mention excess sodium and bad cholesterol. If you crave crispy potatoes, the best option is to slice your own potatoes, brush them with olive oil and bake them in the oven.
Fast food is easy - but full of salt, fat and sugar. If you need a quick meal that won't bog down your diet, consider stocking your fridge with healthy frozen dinners. Look for lots of veggies (at least one cup), low sodium (less than 800 milligrams) and less than 30 percent of the Daily Value for fat. Meal to try: Healthy Choice Shrimp and Vegetable Bowl.
Red meat isn't bad in moderation, but most Americans get far too much, which is bad for your heart, colon and prostate gland. You don't have to cut out red meat entirely, but consider replacing it with grilled chicken, ground turkey or veggie burgers once or twice a week. |
Spinach. Loaded with beta carotene and vitamin C, dark leafy greens like spinach are an easy way to get more fiber and folic acid. Add some to a chicken stir fry, layer on a turkey sandwich or sauté with olive oil and pine nuts for a yummy side dish.
Yogurt. You know you need calcium to keep bones strong, but a study at Tufts University in Boston, suggests that calcium-rich yogurt also helps boost your immune system and fight infections. Top yogurt with granola and fresh fruit for breakfast, blend it with bananas for an easy smoothie or eat it straight from the carton.
Whole-grain bread. Better than white or whole-wheat bread, two slices of whole-grain bread can boost the vitamin and mineral content of your favorite sandwich. Whole-grain bread also makes delicious toast or grilled cheese or, if you're feeling adventurous, the base for a savory bread pudding.
Oatmeal. A bowl of oatmeal helps lower bad cholesterol (LDL) and raise good cholesterol (HDL). Top it with fruit or yogurt for breakfast; sprinkle with cinnamon and sugar for an afternoon snack.
Blueberries. They're full of fiber and low in sugar and calories. Toss a handful in your cereal, bake them in muffins or just eat them with a spoonful of cream for dessert.
Sardines. A switch from tuna and cheaper than salmon, canned or fresh sardines are a great source of inflammation-fighting omega-3 fatty acids. Plus, they're a good way to get extra protein and calcium (if you eat the bones). Add them to quiches, frittatas or potato salad.
Chickpeas. Rich in folate and protein, chickpeas are also full of antioxidants and can help lower cholesterol levels. Puree them as a dip for chips, add a few handfuls to salad or include them in your next pot of soup.
Here's
To Your Health
More Motivation...Nutrition,
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