80% Food Intake is Key to Optimized Health and Fitness.
Every single day that goes by, there’s always those confusing information about what’s bad for you. One day it’s processed meats; the next, it’s baked goods made with trans fatty acids and so on. So we’re always faced what to and not to eat!
Scientist know of a whole list of healthy foods you can choose from. Not only are there plenty of food choices that are ‘”OK” — many foods can actually give your body a boost. Your daily food choices can supply everything from essential nutrients to compounds that have been positively associated with preventing diseases and minimizing the toll of “AGING“. These are foods you can say “yes!” to as part of a well-rounded meal plan.
The list below are just a few of variety of foods you can choose in a nutritious meal plan. This list is designed to give you ideas for meals and even snacks that point your eating plan in the right direction. Keep in mind that any one food on the list isn’t necessarily “better” for you than other choices.
ACORN SQUASH – A source of lycopene, folate and vitamins A and C, winter squash of all sorts also gives you dietary fiber. Plus acorn squash, for example, is rich in potassium — almost 900 milligrams per cup
ALMONDS – A good source of potassium, almonds, like the other nuts, are low in saturated fat and high in unsaturated fats. But they’re also high in calories, so substitute almonds for a snack that’s high in trans- or saturated fat; otherwise the added calories offset any heart-healthy benefits. Recent research from the Antioxidants Research Laboratory at Tuft’s Jean Mayer USDA Human Nutrition Research Center on Aging has demonstrated an antioxidant synergy between flavonoids and vitamin E in whole almonds are also a source of riboflavin, magnesium and zinc.
APPLES – You know what they say about keeping the doctor away? An apple a day may not be quite that powerful, but apples are a good source of fiber, and a medium-sized apple has only 80 calories. Red apples are among the fruits highest in quercetin, which researchers are studying for possible antioxidant benefits. But the antioxidants are concentrated in the skin, so don’t peel before eating.
APRICOTS – A good source of vitamin A and C, apricots are also are a way to get lycopene, which has been associated with cancer prevention in men. (see tomatoes, below).
ASPARAGUS – With just 25 calories in eight medium-sized asparagus spears, you get 25 percent of your daily vitamin C, plus essential folic acid.
BANANAS – A good source of magnesium, which protects against bone loss and is associated with heart health, bananas are also packed with potassium. With 422 milligrams of potassium in one medium banana, you’re getting almost 10 percent of the 4,700 milligrams of the Institute of Medicine says you need. Potassium helps lower blood pressure and reduces the risk of kidney stones and bone loss.
BARLEY – Looking for ways to get the whole-grain servings recommended dietary guidelines? (Six to 13 servings of grains depending on your caloric intake, of which at least half should come from whole grains.) Try cooking up some barley — also a good source of iron and minerals — in place of white rice. But make sure you’re buying whole-grain barley, not the “pearl” variety with the healthful outer husk removed. Whole grains have been associated with protection heart disease and cancer, and may help control diabetes. Other good whole-grain choices of this type include bulgur, buckwheat groats (also known as kasha), millet and quinoa (see below).
BEEF EYE OF ROUND – While studies continue to suggest it’s smart to limit your red-meat consumption, when you’ve gotta have beef, eye of round is the leanest cut. A three-ounce serving has nearly half your daily protein and just 160 calories. Beef is a good source of zinc and vitamin B6.