EAT YOUR SUPERFOODS
You already know that fruits, vegetables and low-fat dairy products are good for you. But dietitians say most people don't know the best foods within those groups - the so-called "superfoods" that are loaded with vitamins, minerals and fiber to help ward off diseases.
Here are 10 all-stars recommended by Lauren Giddings, a dietitian and director of nutrition services at Riverside Walter Reed Hospital in Gloucester:
» Blueberries (high in antioxidants, fiber, folic acid and vitamins C and E). Try adding frozen berries - just as healthy as fresh ones - to yogurt, pancakes or cereal, or eat them straight out of the bag.
» Sweet potatoes (antioxidants, vitamin C, potassium and fiber). Microwave and season with cinnamon for a quick meal.
» Broccoli (antioxidants, vitamin C and folic acid). Add chopped broccoli to pasta sauces and casseroles.
» Yogurt (calcium and "good" bacteria). Buy nonfat plain yogurt and add fresh fruit and nuts.
» Cantaloupe (vitamin A and C). Eat a quarter of a melon for a snack or dessert.
» Beans (low fat and rich in protein, iron, folic acid and fiber). Choose garbanzo, pinto, black, navy, kidney or lentils.
» Spinach (antioxidants, vitamin C, calcium and fiber). Toss a spinach salad with red onions and mandarin oranges.
» Oranges (rich in vitamin C, folic acid and fiber). Aim for one orange or a half-cup of orange juice daily.
» Oatmeal (a good source of whole grains, plus no added sugar or fat). Add raisins, dried cranberries or blueberries and a little honey and cinnamon for sweetness.
» Soy (a good protein source that seems to lower heart disease and cancer risk). If you're not ready for tofu, try switching to soymilk with a bowl of cereal.
- By Alison Freehling Daily Press May 10th
Here are 10 all-stars recommended by Lauren Giddings, a dietitian and director of nutrition services at Riverside Walter Reed Hospital in Gloucester:
» Blueberries (high in antioxidants, fiber, folic acid and vitamins C and E). Try adding frozen berries - just as healthy as fresh ones - to yogurt, pancakes or cereal, or eat them straight out of the bag.
» Sweet potatoes (antioxidants, vitamin C, potassium and fiber). Microwave and season with cinnamon for a quick meal.
» Broccoli (antioxidants, vitamin C and folic acid). Add chopped broccoli to pasta sauces and casseroles.
» Yogurt (calcium and "good" bacteria). Buy nonfat plain yogurt and add fresh fruit and nuts.
» Cantaloupe (vitamin A and C). Eat a quarter of a melon for a snack or dessert.
» Beans (low fat and rich in protein, iron, folic acid and fiber). Choose garbanzo, pinto, black, navy, kidney or lentils.
» Spinach (antioxidants, vitamin C, calcium and fiber). Toss a spinach salad with red onions and mandarin oranges.
» Oranges (rich in vitamin C, folic acid and fiber). Aim for one orange or a half-cup of orange juice daily.
» Oatmeal (a good source of whole grains, plus no added sugar or fat). Add raisins, dried cranberries or blueberries and a little honey and cinnamon for sweetness.
» Soy (a good protein source that seems to lower heart disease and cancer risk). If you're not ready for tofu, try switching to soymilk with a bowl of cereal.
- By Alison Freehling Daily Press May 10th
