Really Good Foods

Oranges provide instant energy and are high in fiber, Vitamin C, folic acid, antioxidants and other nutrients. They boost Good cholesterol and suppress breast, colon, lung and prostate cancer. They can be used as mid-morning or mid-afternoon snack.

Whole-grain wheat bread – They are packed with fiber, vitamins, minerals and other essential nutrients and are better than white bread. Sandwiches can be made with them by using healthy stuffing.

Whole-grain cereals – with more than 5gms of fiber per serving, they are ideal for breakfast. Grains with their bran are always better.

Add one and half Tbsp of unprocessed bran or wheat germ to increase the fiber content of the cereals.
To increase the nutritional value and fiber content of cold cereal, add fruits with skin and use non-fat milk. Such breakfasts can decrease risk of heart disease by 35%.

Dried beans, peas and lentils – They are made up of protein, fiber, folic acid and antioxidants. They make good additions to soups and salads; puree form can be used as dip for tortillas and non-fat chips. One half cup of cooked dried beans is the same as 1 ounce of lean meat.

Fruits and Vegetables – They add flavor and variety to food and are low in fat. Eat at-least 4-5 servings of fruits and vegetables daily. They contain fiber, vitamins, minerals, phytonutrients and other compounds that prevent cardio vascular disease, cancer, diabetes or high cholesterol.

Increase omega-3-fatty acids and decrease omega-6-fatty acids – Omega-3-fatty acids are found in fish oils, walnuts, canola and olive oils, spinach, broccoli and flaxseed. They prevent heart attacks, lower blood cholesterol and prevent blood clots; and also prevent breast and colon cancer.

Submitted on October 18, 2013