Feature Articles: Food, Fitness and
Eating Well
Smart food choices to make everyday
Melissa Bess, Nutrition and Health Education Specialist, Camden County, University of Missouri Extension and edited by Jessica Kovarik, RD, LD, 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 everyday.
- Spinach. We all know that spinach makes
Popeye stronger, probably because this dark green veggie
is full of 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, just to name a few other
nutrients. Add spinach to casseroles or lasagna, or make
a side salad from 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 top cereal, desserts, or
oatmeal with this fruit.
- 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. Try beans as a
side dish by mixing black beans with corn and salsa for
a yummy dinner side dish.
- Walnuts. These nuts contain the most omega-3
fatty acids of all of 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 contain some
antioxidants, which may have cardiovascular benefits.
Try adding oats to some of your recipes, including
casseroles, meatloaf, muffins, breads, or 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, as a dairy
product 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. 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 the year. The red color of tomatoes comes from
lycopene, a pytochemical the body absorbs better from
processed tomato products. Lycopene can help prevent
prostrate cancer and may improve bone health. Tomatoes
also contain vitamin A and vitamin C, two 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, 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!
For more information contact contact Melissa Bess at 573-346-2644 or email at bessmm@missouri.edu.
Last update: Tuesday, February 19, 2008
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