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Super Foods Recommended by C’s Home Management

These easy-to-eat foods are packed with multiple nutrients to help you stay healthy.

Top 10 Multitasking Super Foods:

1.  Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also be enhanced with other good-for-you substances.And lactose sensitive people may tolerate yogurt better than milk.” Look for plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories

2. Eggs make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. “Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels.

3.  Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control.

4.  Kiwis are among the most nutritionally dense fruits, full of antioxidants.  The sweet taste and colorful appearance of kiwis makes it easy to slice in half, scoop out with a spoon and enjoy alone, or slice it into desserts, salads, or side dishes. Kiwi fruit can also have a mild laxative effect due to their high fiber content.

5.  Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat.  They’re also a good, low-fat source of protein, carbohydrates,magnesium, and potassium.

6.  Salmon is a super food because of its omega-3 fatty acid content. Studies show that omega-3 fatty acids help protect heart health. That’s why the American Heart Association recommends eating fatty fish like salmon twice weekly.   Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat.

7.  Broccoli is one of America’s favorite vegetables because it tastes good and is available all year long.   It’s a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight.

8.  Beans, beans, good for your heart — really!   Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They’re also a good, low-fat source of protein, carbohydrates, magnesium, and potassium.

9.  Sweet potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato.

10.  Berries pack an incredible amount of nutritional goodness into a small package. They’re loaded with antioxidants, phyto-nutrients, are low in calories, and high in water and fiber which will help control blood sugar and keep you full longer.

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