(Information taken from Real Simple February 2011 Issue)
1. Skim Milk - Has 9 essential nutrients, including calcium, B vitamins, and vitamin D.
2. Mushrooms - Meaty and filling, as a stand in for beef they can slash up to 400 calories from a meal. They also help fight against breast cancer by helping to regulate a woman's estrogen levels..
3. Whole Grain Pasta - Contains 3 times the amount of fiber per serving as the typical semolina variety. Make sure the pasta says "whole grain" not "multi grain". They might be made with a number of grains, but they aren't necessarily whole ones.
4. Walnuts - A surprisingly good source of omega-3 fatty acids. Those the fats that lower the bad-for-you cholesterol, and raise the good-for-you kind.
5. Peanut & Almond Butters (All Natural) - Heart healthy monounsaturated fats abound in these protein-rich spreads. Opt for those with just two ingredients - nuts and salt.
6. Oatmeal (Steel Cut or Old Fashioned) - Holds cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber.
7. Barley - Another high-fiber cholesterol fighter. On weeknights use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a go.
8. Quinoa - A complete plant-based protein (meaning it contains all 9 essential amino acids), this offers the same energy and satiety you would get from meat, sans the fat or cholesterol.
9. Lentils - A protein powerhouse, these are flush with folate, a nutrient that may prevent certain birth defects.
10. Bulgur - Made from wheat that has been steamed, dried, and cracked, this delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.
11. Almonds - Packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol.
12. Eggs - The whites offer up protein with minimal calories (and 0 fat or cholesterol). The yolks are awash with vitamin B12 and vitamin A.
13. Nonfat Greek Yogurt - Right in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick yogurt can contain 8 grams more protein per serving than conventional yogurt.
14. Chicken Breasts (Boneless/Skinless) - A dinner staple from the leanest part of the bird. Half a breast has just 2.5 grams of fat and more than 22 grams of protein.
15. Wild Salmon - Its omega-3 fatty acids may improve your mood and keep your skin glowing. Why wild? It's exposed to fewer toxins than the farmed Atlantic variety.
16. Sardines - This protein-rich winner is an acquired taste for some, but totally worth it. Chockablock with vitamins D and B12, it is also an excellent source of calcium and omega-3 fatty acids.
17. Kale - The payoff from this leafy green: loads of vitamin C, beta-carotene, calcium, and antioxidants.
18. Kiwi - Ounce for ounce, this fuzzy fruit contains twice the amount of vitamin C as an orange and almost as much potassium as a banana.
19. Blueberries - Packed with fiber, this super fruit was one of the top antioxidant-rich picks in a US Department of Agriculture study.
20. Broccoli - A vitamin C gold mine - 1/2 cup of cooked broccoli satisfies 80% of the US Food & Drug Administration's recommended daily dose. It's also a key source of vitamin K, which helps blood clot properly.
21. Avocados - You'll get nearly 20% of your daily dose of fiber in one 1/2 cup serving, plus cholesterol-lowering monounsaturated fats.
22. Black Beans - These burrito mainstays boast antioxidants and magnesium, which helps maintain nerve and muscle function.
23. Sweet Potatoes - The darker the color, the richer these tubers are in the antioxidant beta-carotene.
24. Extra Virgin Olive Oil - An outstanding source of monounsaturated fats. When used in moderation, this tasty Mediterranean staple may even cut the risk of heart disease.
25. Edamame - These young soybeans pack more fiber per serving than shredded-wheat cereal and have the same amount of protein as roasted turkey.
26. Chard - Supercharged with nutrients - think calcium, B vitamins, and beta-carotene - this leafy green fuels your body with fiber, too.
27. Kidney Beans - A chili essential, these are found to be one of the most antioxidant-rich foods in a USDA study.
28. Oranges - Your go-to source for vitamin C, which, among other useful traits, can help the body burn fat.
29. Spinach - You'll get iron (for healthy hair), plus folate and at least a dozen flavonoids - compounds that are loaded with antioxidants.
30. Pumpkin - The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.
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