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THE TOP TEN SUPER FOODS
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#1. ORANGES: Great tasting and rich in vitamin C, folic acid, and fiber. #2. WHOLE-GRAIN BREAD: It's high in fiber and about a dozen vitamins and minerals more than white bread or "wheat" bread. Look for whole-grain crackers, like Nabisco Triscuits. #3. CANTALOUPE: A quarter of a delicious melon supplies almost as much vitamin A and C as most people need in an entire day. #4. BROCCOLI: Lots of vitamin C, carotenoids, and folic acid. #5. SWEET POTATOES: A nutritional All-Star - one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Mix in unsweetened applesauce or crushed pineapple for extra moisture and sweetness. #6. MILK (Skim or 1% Low-fat, but NOT 2%): Excellent source of calcium, vitamins, and protein with little or no artery-clogging fat and cholestrol. (Enriched soy milk can have just as many nutrients - and it's cholestrol-free.) #7. BEANS: Inexpensive, low in fat, and rich in protein, iron, folic acid, and fiber. Choose garbanzo, pinto, black, Navy, kidney, or lentils. Eat them as a side dish or snack, in a tortilla with salsa, or in a soup. #8. SALMON OR OTHER FATTY FISH: The omega-3 fats in fish, especially fatty fresh fish like salmon, swordfish, and rainbow trout, can help reduce the risk of sudden-death heart attacks. #9. KELLOGG'S ALL-BRAN ORIGINAL OR POST 100% BRAN: A half-cup serving of these cereals provides about one-third of the fiber you need for an entire day - to reduce the risk of constipation, diverticulosis, and heart disease. #10. SPINACH OR KALE: Loaded with vitamin C, carotenoids, calcium, and fiber. The list above was provided by the April, 2002 Nutrition Action Healthletter, Washington, D.C. *Many of the fruits and vegetables listed here (as well as green tea) are excellent antioxidants. To make a long story short, antioxidants fight the "bad cholestrol", improve circulation, can reduce swelling, and can prevent cancer. Lesson learned? Eat your fruits & veggies, 3 to 5 per day! |
"Fish or Fowl"
THINK FISH OR FOWL BEFORE EATING COW
AND LETTUCE EAT MORE SALADS.
ENDURE THE HURT, SKIP DESSERT
SHRINK YOUR SIZE--EXERCISE!
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