The 30 Healthiest Foods
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The 30 Healthiest Foods
By Mary_RD on Jan 27, 2011 02:00 PM in Healthy Eating
By Liz Welch and Lindsay Funston, RealSimple.com
Real Simple
Real Simple asked the country’s top dietitians and nutritionists to tell us which super-powered ingredients we should be incorporating into our diets regularly. Here are their combined picks, plus some simple and delicious preparation suggestions. (For more of their advice, see The No-Diet Diet: Your New Healthy-Eating Plan.)
Mushrooms
Meaty and filling, as a stand-in for beef they can slash up to 400 calories from a meal. They may also protect against breast cancer by helping to regulate a woman’s estrogen levels.
Try this: Sauté sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roasted fish or chicken. Or try Grilled Steak, Mushroom, and Green Bean Salad.
Barley
Another high-fiber cholesterol fighter. On weeknights use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a go.
Try this: Add sautéed mushrooms and sherry vinegar to cooked barley. Or try Creamy Barley Salad With Apples.
Walnuts
A surprisingly good source of omega-3 fatty acids. Those are the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).
Try this: For a healthy on-the-go snack, pack a handful of walnuts with some dried figs and a few anise seeds. (As the ingredients sit together, the anise releases flavor.) Or try Corn Salad With Feta and Walnuts.
Whole-Grain Pasta
Contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta labeled “multigrain”: It may be made with a number of grains, but they aren’t necessarily whole ones.
Try this: Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest. Or try Whole-Wheat Spaghetti With Asparagus.
Peanut and Almond Butters (All-Natural)
Heart-healthy monounsaturated fats abound in these protein-rich spreads. Opt for those with just two ingredients—nuts and salt.
Try this: Mix with soy sauce, brown sugar, and rice wine vinegar to make a quick Asian dipping sauce for chicken skewers. Or try Cold Noodle Salad With Peanut Butter Dressing.
Oatmeal (Steel-Cut or Old-Fashioned)
Holds cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber.
Try this: For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with Parmesan.
Quinoa
A complete plant-based protein (meaning it contains all nine essential amino acids), this offers the same energy and satiety you would get from meat, sans the fat or cholesterol.
Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf.
Skim Milk
It offers nine essential nutrients: calcium, of course, but also B vitamins, which help neurological function, and vitamin D, a potential cancer fighter.
Try this: If you want a break from your regular morning coffee, warm a cup of skim milk with a dash of vanilla and ground cinnamon. Or try Low-Fat Fettuccine Alfredo.
Almonds
Packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol.
Try this: Fold chopped almonds into cooked whole grains, along with raisins or dried currants. Or try Chickpea Pasta With Almonds and Parmesan.
Lentils
A protein powerhouse, these are flush with folate, a nutrient that may prevent certain birth defects.
Try this: Toss cooked lentils with extra-virgin olive oil, red wine vinegar, chopped celery, and fresh thyme. Serve over salad greens. Or try Spice-Baked Sea Bass and Red Lentils.
Blueberries
Packed with fiber, this superfruit was one of the top antioxidant-rich picks in a U.S. Department of Agriculture (USDA) study.
Try this: Serve over vanilla frozen yogurt with a pinch of ground cardamom. Or try Frozen Blueberry Lemonade.
Bulgur
Made from wheat that has been steamed, dried, and cracked, this delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.
Try this: Cook bulgur as you would oatmeal. Top it with honey and chopped nuts for breakfast or a hearty snack. Or try Minty Bulgur Salad With Salmon and Cucumbers.
Eggs
The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rab, but don’t skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that’s particularly important for pregnant women.
Try this: Make a sandwich with whole-grain bread, sliced hard-cooked eggs, tomatoes, olives, anchovies, red onion, and a drizzle of olive oil. Or try Steak and Eggs With Seared Tomatoes.
Sardines
This protein-rich winner is an acquired taste for some, but totally worth it. Chockablock with vitamins D and B12, it is also an excellent source of calcium and omega-3 fatty acids.
Try this: Toss chopped sardines into a salad of cucumbers, tomatoes, and fresh parsley.
Spinach
You’ll get iron (for healthy hair), plus folate and at least a dozen flavonoids—compounds that are loaded with antioxidants.
Try this: Blend a handful of spinach into your favorite fruit smoothie. Or try Spinach-Stuffed Steak Roulades.
Kiwi
Ounce for ounce, this fuzzy fruit contains twice the amount of vitamin C as an orange and almost as much potassium as a banana.
Try this: Thinly slice, then drizzle with honey and sprinkle with toasted unsweetened coconut.
Wild Salmon
Its omega-3 fatty acids may improve your mood and keep your skin glowing. Why wild? It’s exposed to fewer toxins than the farmed Atlantic variety.
Try this: For breakfast, mash some avocado on whole-grain toast and top with flaked poached salmon. Or try Mustard-Broiled Salmon With New Potato Salad.
Extra-Virgin Olive Oil
An outstanding source of monounsaturated fats. When used in moderation, this tasty Mediterranean staple may even cut the risk of heart disease.
Try this: Gently heat olive oil with fresh herbs (such as rosemary and thyme). Drizzle on pasta, steamed vegetables, or sandwiches in place of mayo. Or try Sugar Snaps with Extra-Virgin Olive Oil and Shaved Parmigiano.
Chicken Breasts (Boneless, Skinless)
A dinner staple from the leanest part of the bird: Half a breast has just 2.5 grams of fat and more than 22 grams of protein.
Try this: Shred cooked chicken and toss with olive oil, raisins, curry powder, and fresh lime juice. Or try Stuffed Chicken Breasts With Tomato Salad.
Kale
The payoff from this leafy green: loads of vitamin C, beta-carotene, calcium, and antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow macular degeneration by more than 40 percent.
Try this: Make kale chips by tearing the leaves into pieces and tossing with olive oil, salt, and pepper. Spread on a baking sheet and bake at 300° F until crisp, 20 to 30 minutes. Or try Quinoa With Mushrooms, Kale, and Sweet Potatoes.
Avocados
You’ll get nearly 20 percent of your daily dose of fiber in one ½-cup serving, plus cholesterol-lowering monounsaturated fats.
Try this: For a side dish, halve an avocado, drizzle with soy sauce and fresh lime juice, and sprinkle with toasted sesame seeds. Or try Spinach Salad With Avocado and Pepper.
Kidney Beans
A chili essential, these were found to be one of the most antioxidant-rich foods in a USDA study.
Try this: Make a quick salad with kidney beans, olive oil, fresh lime juice, and fresh cilantro. Or try Turkey and Bean Chili.
Sweet Potatoes
The darker the color, the richer these tubers are in the antioxidant beta-carotene.
Try this: For a side dish, steam cut-up sweet potatoes and apples. Puree with maple syrup and crushed red pepper. Or try Spiced Braised Beef With Sweet Potatoes.
Chard
Supercharged with nutrients—think calcium, B vitamins, and beta-carotene—this leafy green fuels your body with fiber, too.
Try this: Sauté chopped chard with sliced garlic, then toss with whole-grain pasta and raisins. Or try Swiss Chard With Chickpeas and Couscous.
Edamame
These young soybeans pack more fiber per serving than shredded-wheat cereal and have the same amount of protein as roasted turkey.
Try this: Puree cooked edamame with garlic, olive oil, and fresh lemon juice for a quick hummus-like spread. Or try Chicken Teriyaki Meatballs With Edamame.
Pumpkin
The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.
Try this: Peel, cut into chunks, and roast with olive oil and sprigs of fresh thyme. Or try Pumpkin-Leek Soup.
Oranges
Your go-to source for vitamin C, which, among other useful traits, can help the body burn fat. And in addition to helping prevent colds, vitamin C may stimulate collagen synthesis to keep skin looking supple.
Try this: Roast orange wedges along with salmon. Or try Seared Scallops With Snow Peas and Orange.
Nonfat Greek Yogurt
Rich in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick yogurt can contain 8 grams more protein per serving than conventional yogurt.
Try this: Mix with ground cumin, chopped cucumber, garlic, and cilantro. Serve with grilled chicken. Or try Beef Stroganoff With Yogurt and Dill.
Broccoli
A vitamin C gold mine—½ cup of cooked broccoli satisfies 80 percent of the U.S. Food and Drug Administration’s recommended daily dose. It’s also a key source of vitamin K, which helps blood clot properly.
Try this: Toss with olive oil, garlic, and crushed red pepper. Roast at 375° F until tender. Sprinkle with grated Parmesan before serving. Or try Pork Chops With Garlicky Broccoli.
Black Beans
These burrito mainstays boast antioxidants and magnesium, which helps maintain nerve and muscle function.
Try this: On a baking sheet, toss canned black beans with olive oil, ground cumin, and salt. Roast at 450° F until crispy, about 10 minutes, for a tasty snack. Or try Jerk Chicken With Rice, Black Beans, and Pineapple.
SOURCE:
http://caloriecount.about.com/blog/partners/30-healthiest-foods-b486772?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_20110128&utm_term=continue2
ENJOY
By Mary_RD on Jan 27, 2011 02:00 PM in Healthy Eating
By Liz Welch and Lindsay Funston, RealSimple.com
Real Simple
Real Simple asked the country’s top dietitians and nutritionists to tell us which super-powered ingredients we should be incorporating into our diets regularly. Here are their combined picks, plus some simple and delicious preparation suggestions. (For more of their advice, see The No-Diet Diet: Your New Healthy-Eating Plan.)
Mushrooms
Meaty and filling, as a stand-in for beef they can slash up to 400 calories from a meal. They may also protect against breast cancer by helping to regulate a woman’s estrogen levels.
Try this: Sauté sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roasted fish or chicken. Or try Grilled Steak, Mushroom, and Green Bean Salad.
Barley
Another high-fiber cholesterol fighter. On weeknights use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a go.
Try this: Add sautéed mushrooms and sherry vinegar to cooked barley. Or try Creamy Barley Salad With Apples.
Walnuts
A surprisingly good source of omega-3 fatty acids. Those are the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).
Try this: For a healthy on-the-go snack, pack a handful of walnuts with some dried figs and a few anise seeds. (As the ingredients sit together, the anise releases flavor.) Or try Corn Salad With Feta and Walnuts.
Whole-Grain Pasta
Contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta labeled “multigrain”: It may be made with a number of grains, but they aren’t necessarily whole ones.
Try this: Toss whole-grain pasta with pesto, chopped arugula, and grated lemon zest. Or try Whole-Wheat Spaghetti With Asparagus.
Peanut and Almond Butters (All-Natural)
Heart-healthy monounsaturated fats abound in these protein-rich spreads. Opt for those with just two ingredients—nuts and salt.
Try this: Mix with soy sauce, brown sugar, and rice wine vinegar to make a quick Asian dipping sauce for chicken skewers. Or try Cold Noodle Salad With Peanut Butter Dressing.
Oatmeal (Steel-Cut or Old-Fashioned)
Holds cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber.
Try this: For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with Parmesan.
Quinoa
A complete plant-based protein (meaning it contains all nine essential amino acids), this offers the same energy and satiety you would get from meat, sans the fat or cholesterol.
Try this: Stir fresh lemon juice and chopped fresh dill into cooked quinoa. Or try Spiced Cod With Broccoli-Quinoa Pilaf.
Skim Milk
It offers nine essential nutrients: calcium, of course, but also B vitamins, which help neurological function, and vitamin D, a potential cancer fighter.
Try this: If you want a break from your regular morning coffee, warm a cup of skim milk with a dash of vanilla and ground cinnamon. Or try Low-Fat Fettuccine Alfredo.
Almonds
Packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol.
Try this: Fold chopped almonds into cooked whole grains, along with raisins or dried currants. Or try Chickpea Pasta With Almonds and Parmesan.
Lentils
A protein powerhouse, these are flush with folate, a nutrient that may prevent certain birth defects.
Try this: Toss cooked lentils with extra-virgin olive oil, red wine vinegar, chopped celery, and fresh thyme. Serve over salad greens. Or try Spice-Baked Sea Bass and Red Lentils.
Blueberries
Packed with fiber, this superfruit was one of the top antioxidant-rich picks in a U.S. Department of Agriculture (USDA) study.
Try this: Serve over vanilla frozen yogurt with a pinch of ground cardamom. Or try Frozen Blueberry Lemonade.
Bulgur
Made from wheat that has been steamed, dried, and cracked, this delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.
Try this: Cook bulgur as you would oatmeal. Top it with honey and chopped nuts for breakfast or a hearty snack. Or try Minty Bulgur Salad With Salmon and Cucumbers.
Eggs
The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rab, but don’t skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that’s particularly important for pregnant women.
Try this: Make a sandwich with whole-grain bread, sliced hard-cooked eggs, tomatoes, olives, anchovies, red onion, and a drizzle of olive oil. Or try Steak and Eggs With Seared Tomatoes.
Sardines
This protein-rich winner is an acquired taste for some, but totally worth it. Chockablock with vitamins D and B12, it is also an excellent source of calcium and omega-3 fatty acids.
Try this: Toss chopped sardines into a salad of cucumbers, tomatoes, and fresh parsley.
Spinach
You’ll get iron (for healthy hair), plus folate and at least a dozen flavonoids—compounds that are loaded with antioxidants.
Try this: Blend a handful of spinach into your favorite fruit smoothie. Or try Spinach-Stuffed Steak Roulades.
Kiwi
Ounce for ounce, this fuzzy fruit contains twice the amount of vitamin C as an orange and almost as much potassium as a banana.
Try this: Thinly slice, then drizzle with honey and sprinkle with toasted unsweetened coconut.
Wild Salmon
Its omega-3 fatty acids may improve your mood and keep your skin glowing. Why wild? It’s exposed to fewer toxins than the farmed Atlantic variety.
Try this: For breakfast, mash some avocado on whole-grain toast and top with flaked poached salmon. Or try Mustard-Broiled Salmon With New Potato Salad.
Extra-Virgin Olive Oil
An outstanding source of monounsaturated fats. When used in moderation, this tasty Mediterranean staple may even cut the risk of heart disease.
Try this: Gently heat olive oil with fresh herbs (such as rosemary and thyme). Drizzle on pasta, steamed vegetables, or sandwiches in place of mayo. Or try Sugar Snaps with Extra-Virgin Olive Oil and Shaved Parmigiano.
Chicken Breasts (Boneless, Skinless)
A dinner staple from the leanest part of the bird: Half a breast has just 2.5 grams of fat and more than 22 grams of protein.
Try this: Shred cooked chicken and toss with olive oil, raisins, curry powder, and fresh lime juice. Or try Stuffed Chicken Breasts With Tomato Salad.
Kale
The payoff from this leafy green: loads of vitamin C, beta-carotene, calcium, and antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow macular degeneration by more than 40 percent.
Try this: Make kale chips by tearing the leaves into pieces and tossing with olive oil, salt, and pepper. Spread on a baking sheet and bake at 300° F until crisp, 20 to 30 minutes. Or try Quinoa With Mushrooms, Kale, and Sweet Potatoes.
Avocados
You’ll get nearly 20 percent of your daily dose of fiber in one ½-cup serving, plus cholesterol-lowering monounsaturated fats.
Try this: For a side dish, halve an avocado, drizzle with soy sauce and fresh lime juice, and sprinkle with toasted sesame seeds. Or try Spinach Salad With Avocado and Pepper.
Kidney Beans
A chili essential, these were found to be one of the most antioxidant-rich foods in a USDA study.
Try this: Make a quick salad with kidney beans, olive oil, fresh lime juice, and fresh cilantro. Or try Turkey and Bean Chili.
Sweet Potatoes
The darker the color, the richer these tubers are in the antioxidant beta-carotene.
Try this: For a side dish, steam cut-up sweet potatoes and apples. Puree with maple syrup and crushed red pepper. Or try Spiced Braised Beef With Sweet Potatoes.
Chard
Supercharged with nutrients—think calcium, B vitamins, and beta-carotene—this leafy green fuels your body with fiber, too.
Try this: Sauté chopped chard with sliced garlic, then toss with whole-grain pasta and raisins. Or try Swiss Chard With Chickpeas and Couscous.
Edamame
These young soybeans pack more fiber per serving than shredded-wheat cereal and have the same amount of protein as roasted turkey.
Try this: Puree cooked edamame with garlic, olive oil, and fresh lemon juice for a quick hummus-like spread. Or try Chicken Teriyaki Meatballs With Edamame.
Pumpkin
The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.
Try this: Peel, cut into chunks, and roast with olive oil and sprigs of fresh thyme. Or try Pumpkin-Leek Soup.
Oranges
Your go-to source for vitamin C, which, among other useful traits, can help the body burn fat. And in addition to helping prevent colds, vitamin C may stimulate collagen synthesis to keep skin looking supple.
Try this: Roast orange wedges along with salmon. Or try Seared Scallops With Snow Peas and Orange.
Nonfat Greek Yogurt
Rich in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick yogurt can contain 8 grams more protein per serving than conventional yogurt.
Try this: Mix with ground cumin, chopped cucumber, garlic, and cilantro. Serve with grilled chicken. Or try Beef Stroganoff With Yogurt and Dill.
Broccoli
A vitamin C gold mine—½ cup of cooked broccoli satisfies 80 percent of the U.S. Food and Drug Administration’s recommended daily dose. It’s also a key source of vitamin K, which helps blood clot properly.
Try this: Toss with olive oil, garlic, and crushed red pepper. Roast at 375° F until tender. Sprinkle with grated Parmesan before serving. Or try Pork Chops With Garlicky Broccoli.
Black Beans
These burrito mainstays boast antioxidants and magnesium, which helps maintain nerve and muscle function.
Try this: On a baking sheet, toss canned black beans with olive oil, ground cumin, and salt. Roast at 450° F until crispy, about 10 minutes, for a tasty snack. Or try Jerk Chicken With Rice, Black Beans, and Pineapple.
SOURCE:
http://caloriecount.about.com/blog/partners/30-healthiest-foods-b486772?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_20110128&utm_term=continue2
ENJOY
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Replies
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Thanks!0
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Awesome post - thanks so much!0
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This is great! TFS!0
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I love seeing so many of my favorite foods on here. Blueberries, Greek yogurt, brocolli, milk, almonds, spinach and eggs? Yum!
Plus, it reminds me that I have been meaning to try Bulgur and Quinoa. Thanks for posting this!0 -
bump0
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I love seeing so many of my favorite foods on here. Blueberries, Greek yogurt, brocolli, milk, almonds, spinach and eggs? Yum!
Plus, it reminds me that I have been meaning to try Bulgur and Quinoa. Thanks for posting this!
i know, right!!! i felt so good after i read this, because i eat all of that stuff ha ha
oh- and i just bought quinoa the other day---amazing 0 -
bump.0
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Great Post!0
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bump0
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mmmmmmmm
bump0 -
bump ~Thanks0
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bump for later. i posted a list of 10 worst foods a few days ago. i like this list better.0
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Thanks! I am bumpin'0
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Great list....thanks for posting! Bumping for later!0
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I was looking for posts about mushrooms and breast cancer, and I found this, so I thought I'd post here to bump it up for everyone to see this entire list. I was having dinner with my mom, and I told her that just one mushroom a day may help prevent breast cancer. She said she'd never heard of it, and wondered why it's not talked about more. I said I had no idea! I had read about it in Shape a couple of years ago, but I did find information about it on the breastcancer.org site. This is just one line from the article.
"Extracts of the fungi interfere with the action of aromatase, an enzyme that helps the body make estrogen, the researchers explain in the medical journal Cancer Research. Most breast tumors require estrogen to grow."
The rest of the article is here: http://www.breastcancer.org/tips/nutrition/new_research/20061218.jsp I haven't found anything more recent, but I'm not the best Googler.0 -
bump0
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thanks for this! i actually went through and counted how many of those show up regularly in my diet and i had 15 so i think im good :}0
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I'm replying just so this goes into "my topics' so i can save this list! thanks so much!0
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Great list and Thanks for posting!0
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awesome stuff, thanks0
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Bump!!0
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I love all of those foods! I especially love experimenting with new quinoa recipes!0
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Bump0
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Great reading, thanks.0
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Woaw, thanks a lot - I love the tips
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do people write bump to tag the article to refer to later?0
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Thanks for posting! I'm going to try a few of the recipes.0
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do people write bump to tag the article to refer to later?
It makes it show up in "My Topics" so you can look at it later.0 -
There are a few on the list I want to try.0
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Interesting. Thanks.0
This discussion has been closed.
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