Feature Articles: Food, Fitness and Eating Well
Smart food choices to make every day
Melissa Bess, Nutrition and Health Education Specialist, Camden County; Edited by Jessica Kovarik, RD, LD, former Extension Associate, University of Missouri Extension
The basis for a healthy eating plan should be fruits and vegetables;
whole grains; low-fat or fat free milk products; lean meats, poultry,
fish; and beans, lentils and other legumes. Some foods stand out as
superstars with many nutrients to enhance health and prevent disease.
Here are some smart food choices to make every day.
- Spinach. We all know that spinach makes Popeye stronger,
probably because this dark green veggie is full of vital nutrients. Spinach
provides us with vitamin K to help with blood clotting. It also contains
vitamin A for healthy skin and vision, folate for red blood cell
formation and proper cell division, and iron for oxygen transport
within the body. Spinach also contains some calcium, potassium (which
can help lower blood pressure) and fiber. Add spinach to casseroles or lasagna, or make a side salad
with spinach to enjoy with your meal.
- Blueberries. This tasty fruit contains fiber and vitamin
C, which is an antioxidant that aids in disease prevention, helps
maintain bones and teeth, and helps the body absorb iron. Blueberries
contain antioxidants called anthocyanidins, which give them their
blue-red color. These antioxidants appear to help neutralize damage
to cells that can lead to many negative health conditions and diseases.
Blueberries may also play a role in brain health. Buy frozen blueberries
when they are not in season and add them to cereal, desserts or oatmeal.
- Black beans. All beans can promote health but black beans
contain anthocyanidins, the same antioxidant in blueberries. Black
beans contain soluble fiber, which can help lower cholesterol. Beans
contain protein as well, making them a good substitution for other
protein foods that may be high in fat. Beans are also low in calories,
low in fat and inexpensive. Mix black
beans with corn and salsa for an easy side dish that is delicious
- Walnuts. These nuts contain the most omega-3 fatty acids
of all the tree nuts and peanuts. Omega-3 fatty acids help boost
cardiovascular health, help decrease inflammation related to diseases,
and may improve cognitive function. Walnuts also have monounsaturated
fat, a heart-healthy fat that can help lower blood cholesterol. Sprinkle
on a salad or enjoy a handful as a snack.
- Oats. A bowl of oatmeal is a great start to the day. Oatmeal
provides soluble fiber, which can help lower blood cholesterol. This
whole grain provides protein for muscle recovery and repair and contains
some antioxidants, which may have cardiovascular benefits. Try adding
oats to some of your recipes including casseroles, meatloaf, muffins,
breads and cookies.
- Yogurt. Low-fat or fat-free yogurt can serve as a snack
or even as part of dessert. Yogurt has live cultures and good bacteria
that may promote health, boost immunity and increase bone health.
Some of the nutrients in yogurt include calcium and potassium, which
are important for good bone health. Plus, yogurt
contains protein, which helps you stay full longer. Top yogurt with
blueberries and walnuts for a nutritious snack or breakfast. Yogurt
can also serve as the base for creamy dips or dressings.
- Tomatoes. Fresh tomatoes may not be available year-round, but
processed tomato products such as stewed tomatoes, tomato sauce and
tomato juice can be found any time of year. The red color of
tomatoes comes from lycopene, a phytochemical the body absorbs better
from processed tomato products. Lycopene can help prevent prostate
cancer and may improve bone health. Tomatoes also contain vitamins
A and C, both of which are antioxidants. Add cherry tomatoes to a salad
or eat them as a snack or add a can of stewed tomatoes to chili.
- Carrots. Bugs Bunny probably has great eyesight, thanks to the beta carotene that gives carrots their orange color. Beta carotene helps protect against some cancers and cardiovascular (heart) disease. This compound can also help protect your lungs, especially if you smoke. In addition, carrots contain vitamin C, vitamin K, fiber and potassium. Add carrots to soups and salads or enjoy as a side dish.
Try to add one or more of these foods to your healthy eating habits and enjoy the many health benefits from these nutritional all-stars!
Last update: Monday, September 16, 2013