My theme for this summer is simplicity. My last article was three simple things you
can do to improve your health. Today
let’s answer a simple question – what should I eat? I’ll keep the answer simple – eat these ten foods
(and as a bonus I throw in a few more!) The
ten are in no special order. They are
all healthy foods that I recommend you eat on a regular basis, unless of course
you are allergic. These foods emphasize
what lacks in many American diets – vegetables and fruit for vitamins and minerals
to fuel our metabolism, and healthy fats that are sources of Omega 3’s and
vitamins A, D, E, and K.
Blueberries taste great and are loaded with vitamins and
minerals. Blueberries have been found to
have anti-inflammatory and anti-cancer properties. They are low in fructose. From previous articles you know while fruit
is healthy, we still need to watch it. “Natural
sugar” is still sugar. A healthy target
is less than 25 grams of fructose per day.
Blueberries freeze well so you can stock up while they are fresh during
the summer and use them year round. All
berries are great, so include strawberries, raspberries, and cherries in your
diet as well.
We all know the old saying, “An apple a day keeps the doctor
away.” In addition to vitamins and
minerals, apples are a great source of pectin which helps to lower cholesterol
and regulate blood sugar. When I talk
about apples, I mean the whole fruit.
Apple juice is mostly sugar, lacking the fiber you get from the whole
fruit. Soon will be a great time to get our
local apples – fresh and delicious!
Kale is a leafy green vegetable loaded with Vitamin K,
calcium, iron, Vitamins A and C, protein, and fiber. It is best steamed or lightly stir
fried. Leafy greens should be a staple
in your diet. Others to try are Swiss
chard, beet greens, mustard greens, collard greens, and spinach.
Quinoa (keen-wah) is a gluten free whole grain (actually a
seed) so it is an excellent choice for those who have gluten allergies or are gluten
intolerant. It can be made into flour
and used in cereals, breads, and pastas.
It is loaded with minerals that we need for a healthy metabolism -
calcium, phosphorus, magnesium, copper, potassium, manganese, zinc, and
iron. And a great source of fiber. Quinoa is unique in the land based plant world
as it is the only one that is a complete protein, so it is great for
vegetarians and others who are trying to reduce their meat intake.
Almonds are a healthy source of good fat, protein, and
dietary fiber. They make an excellent
snack (please, just a handful). The main
nutrients are phosphorus, Vitamin E, and magnesium. Other nuts for your short list are walnuts
and pecans. And men, don’t forget your
pumpkin seeds – a great source of zinc for prostate health.
Wild salmon is the way to get our Omega 3 essential fatty
acids. Omega 3’s are
anti-inflammatory. Salmon is a great
source of protein as well. Avoid farm
raised or Atlantic salmon. What makes
wild salmon healthy and red in color is what it eats in the wild – krill and
shrimp that are loaded with antioxidants.
Farm raised salmon is not naturally red, a food dye is added. Other good fish sources include sardines,
mackerel, eel, and tuna.
Avocado is a fruit, and one of the few fruits that contains
fat. It has oleic acid, better known as
Omega 9, which lowers blood levels of triglycerides and cholesterol. It also has lutein which is great for eye
health. Avocado is a great source of
fiber, potassium, folate, Vitamin A, and beta-carotene.
Kefir is one that you may not have heard of. It is a lacto-fermented dairy product. Think of it as drinkable yogurt. Similar to yogurt it contains beneficial
bacteria which aid our digestion. Your
best bet is to buy plain versions and add your own fruit. If you have a dairy allergy you can use
coconut milk or coconut water kefir.
Coconut oil is a healthy saturated fat and the best oil to
use when cooking food. It maintains its
properties from high heat. Most other
oils oxidize from heat and when we eat them they increase inflammation. Coconut oil is a medium chain fatty
acid. That means it is metabolizes
faster and is used for energy by the body, and not stored as fat. It also contains lauric acid which is
anti-bacterial and anti-microbial, and is known to be good for the thyroid
gland.
Butter is also a healthy saturated fat, particularly when it
is organic and comes from a grass fed cow.
It contains the fat soluble vitamins E, K, and D. It also has CLA (conjugated linolenic acid)
that helps fight weight gain and butyric acid which is anti-viral and
anti-cancer. For those with an allergy
to the dairy protein casein, ghee (clarified butter) is an equally healthy
option.
Bernard Rosen, PhD is a Nutrition Consultant and
Educator. He works with individuals, groups, and at corporations to create
individualized nutrition and wellness programs. His office is in Mequon, WI. To
learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call
(262) 389-9907 or go to www.brwellness.com.
Posts
