Thursday, February 14, 2013
1. Sweet Potatoes. A nutritional All-Star -- one of the best vegetables you can eat. They're loaded with carotenoids, and are a decent source of vitamin C, potassium, and fiber. Cook and then mash in one or more of your favorite spices - sweet (cinnamon, cloves, nutmeg, allspice) or savory (cumin, coriander, paprika, chili).
2. Mangoes. About a cup of mango supplies 100% of a day's vitamin C, one-third of a day's vitamin A, a decent dose of blood-pressure-lowering potassium and 3 grams of fiber. Bonus: mango is one of the fruits least likely to have pesticide residues
3. Unsweetened Greek yogurt. Non-fat, plain Greek yogurt has a pleasant tartness that's a perfect foil for the natural sweetness of berries, bananas, or your favorite breakfast cereal. It's strained, so even the fat-free versions are thick and creamy. And the lost liquid means that the yogurt that's left has twice the protein of ordinary yogurt - about 18 grams in 6 ounces of plain Greek yogurt.
4. Broccoli. It has lots of vitamin C, carotenoids, vitamin K, and folic acid. Steam it just enough to that it's still firm and add a sprinkle of red pepper flakes and a spritz of lemon juice.
5. Wild Salmon. The omega-3 fats in fatty fish like salmon can help reduce the risk of sudden-death hearth attacks. And wild-caught salmon has lower level of PCB contaminants that fan farmed salmon.
6. Crisp breads. Whole-grain rye crackers, like Wasa, RyKrisp, Kavli, and Ryvita - usually called crispbreads - are loaded with fiber and often fat-free. Drizzle with a little honey and sprinkle with cinnamon to satisfy you sweet tooth.
7. Garbanzo beans. All beans are good beans. They're rich in protein, fiber, iron, magnesium, potassium, and zinc. But garbanzos stand out because they're so versatile. Just drain, rinse, and toss a handful on your green salad; include them in vegetable stews curries, and soups mix them with brown rice, whole wheat couscous, bulgur, or other whole grains.
8. Watermelon. Watermelon is a heavyweight in the nutrient department. A standard serving (about 2 cups) has one-third of a day's vitamins A and C, a nice shot of potassium, and a healthy dose of lycopene for only 85 fat-free, salt-free calories. And when they're in season, watermelons are often locally grown, which means they may have a smaller carbon footprint than some other fruits.
9. Butternut Squash. Steam a slice squash or buy peeled diced butternut squash at the supermarket that's ready to go into the oven, a stir-fry, or a soup. It's an easy way to get lots of vitamin A and C and fiber.
10. Leafy Greens. Don't miss out on power-house greens like kale, collards, spinach, turnip greens, mustard greens and Swiss chard. These stand-out leafy greens are jam-packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber. Serve with a splash of lemon juice or red wine vinegar.
Nutrition Action Healthletter
2nd installment -- I checked for type errors; however, I may have missed a few - sorry about that. I hope the error does not negatively affect your reading.