Kathy’s Home & Garden Tips – Foods to Choose for Your Best Health
We all think we know what foods are the most healthy for us but do we actually know which are best? Following are the best choices in each food group for a balanced, healthy diet. Some may surprise you or their nutritional benefit has recently been re-thought.
We’ll start with fruits. Of course we know they are good for us, but some think many varieties have too many calories. Take bananas: the calorie count is relatively high but that’s far out-weighed by the potassium, B6 and fiber they contain. Berries are nutrient powerhouses. Strawberries and raspberries are rich in fiber and manganese and blueberries are one of the greatest antioxidants. Oranges and other citrus fruits are loaded with vitamin C, which is great for the immune system.
Vegetables are a great source of fiber, in addition to many other nutrients. With leafy vegetables, choose the darkest color. Spinach, kale and dark baby greens are rich in vitamins C and K, while also being a great source of antioxidants. Colored peppers, like green and orange, are second only to oranges in vitamin C content. Kale is very popular now, and for good reason. It’s rich in all the things you eat greens for. It also comes in many varieties, from baby to full grown curly. Add to a smoothie or sauté lacinato kale with garlic. Toss baby kale with red wine vinaigrette, dried cranberries and walnuts. Talk about a nutritional powerhouse!
If you can tolerate dairy, it’s best to go organic and full fat for the most benefits. As with any food, moderation is key. I’d rather have a small amount of good, full-fat cheese instead of some plastic-y, no fat variety. You get more flavor from less cheese. Sprinkle on salads or grate parmesan on everything! Yogurt has all the benefits of dairy, plus probiotics.
Eggs have long been on the “no” list for their high cholesterol. While true, there is not another food that has so much nutritional value in such a small serving. Lean meat is the same way. It is the best source for bioavailable iron. Fatty fish, like salmon and tuna, provides protein and Omega 3 fatty acids, essential for good health. Grass fed lamb is also high in these fatty acids. If you can, it’s always best to go organic.
In the past, oils and nuts were to be avoided on diets, which caused many people to fall off them quickly. Now we know that as well as being delicious and nutritious, nuts and oils are beneficial in maintaining weight and even losing. Nuts are very filling, and when eaten in moderation, are a good addition to a healthy diet. Real organic butter from grass fed cows is much healthier than any other “spread”. Coconut oil contains healthy triglycerides and is delicious for high temperature frying. Extra virgin olive oil contains healthy monounsaturated fats and is high in antioxidants. Be careful which brand you choose, as some contain other oils.
It’s hard for many of us to change the foods we eat overnight. It can also be expensive and difficult to buy organic. If you were to pick the most important foods to be organic, I would choose dairy and meat.
Try to just add two vegetables and one fruit a day to your menu to start. Make a salad with dark leafy greens and cranberries. Make crudité with colored peppers, broccoli and cauliflower. Serve with hummus for more fiber and flavor. And remember dark chocolate is one of the most powerful antioxidants on the planet. It shouldn’t be hard to add an ounce of chocolate at the end of the day.
KATHY WEAVER-ZECH & DEAN’S TEAM CHICAGO
