With so many foods to choose from, which ones are the best for a healthy summer menu?
Tufts University 2016 Health & Nutrition Letter informs us that, “Your daily diet can supply everything from essential nutrients to compounds that have been positively associated with preventing diseases and minimizing the toll of aging.” In other words, here are 14 of 51 foods listed in the university’s dietary brochure to aid you in choosing a well-rounded diet.
ALMONDS: Like other potassium-rich nuts, they are low in saturated fats and high in unsaturated fats. But do be wary of the fact that almonds are high in calories; nevertheless, they are rich in riboflavin, magnesium, and zinc. Through recent studies at the Antioxidants Research Laboratory at Tufts’ USDA Human Nutrition Research Center on Aging, almonds have demonstrated an antioxidant synergy (working together to produce a greater effect) between flavonoids (plant pigmentation) and vitamin E.
APPLES: With only 80 calories in a fiber rich medium-sized apple, the fruit’s skin of red apples is highest in quercetin, a plant chemical, which researchers are studying for antioxidant benefits.
BANANAS: Packed with magnesium, this fruit is associated with heart health. It gives you almost 10 percent of your body’s daily potassium needs, as it helps lower blood pressure and reduces the risk of bone loss and kidney stones.
BEEF EYE OF ROUND: Though studies continue to caution limiting red meat consumption in your diet, eye of round is the leanest cut of beef. With 160 calories found in a three-ounce serving, the beef contains nearly half of your daily protein needs. It is also a good source of vitamin B6 and zinc.
BLUEBERRIES: Also studied for their antioxidant benefits with the possibility of boosting brain functions weakened in old age, it has been found that blueberries may lower cholesterol levels and are a good source of vitamin K, which may prevent osteoporosis and hardening of the arteries. Berries of all sorts, in fact, are good choices for vitamin K, vitamin C, and folate.
BROCCOLI: One of the largest changes in the government’s new food pyramid (as mentioned in Part 1) is “an increased emphasis on dark green vegetables,” according to the Health & Nutrition Letter. Beside broccoli, these vegetables include spinach and kale. Most of us need to double or triple our intake of these veggies.
BROWN RICE: Replacing processed foods with whole grains means eating more brown rice, instead of white rice. Brown rice contains almost 10 times as much phosphorous and potassium as white rice.
CARROTS: Here is an example of the importance of eating a “rainbow” of different fruits and vegetables (as mentioned in Part 1). This orange option provides us with 150 percent of daily vitamin A in only 1/2 a cup, with lesser percentages of other vitamins and minerals.
CHICKEN BREASTS: Boneless and skinless chicken breasts are a great way to get protein (a 3-ounce serving gives 1/2 daily value of protein). The breasts have only 3 grams of fat/just 1 gram of saturated fat and only 140 calories with 18% from fat. Do not fry the chicken; that will make it less of healthy choice.
NON AND LOW-FAT MILK: Drinking these two forms of milk makes it easy to get your daily requirement of three cups of dairy products as per the new dietary guidelines. Fortified milk provides calcium and vitamin D to build bone strength to prevent osteoporosis.
OATMEAL: A healthy way to eat breakfast in getting whole grains (excluding oatmeal packages that contain an abundance of sugar), oatmeal lowers cholesterol.
PEANUT BUTTER: Most of the fat found here remains monounsaturated, making it a good sandwich substitute for meats high in saturated fats. The dietary brochure tells us “A two-tablespoon serving has eight grams of protein and 25% of your daily niacin.”
SALMON: This heart-healthy fish with omega-3 fatty acids can be broiled, baked, or grilled. This good fat, however, does contain a caloric impact of 160 calories in a 3-ounce serving of farmed salmon and 120 calories for the same portion of wild Atlantic salmon. Calcium comes with canned salmon containing bones in it.
TOMATOES: Past studies have indicated that lycopene (the bright red carotene /pigment responsible for color and other properties found within the tomato) may be protective against prostate cancer. A more recent study also indicates there is a similar protection against pancreatic cancer found in men. An excellent choice for lutein (naturally occurring carotenoid/colorful plant pigment), one medium tomato provides 1/2 your daily supply of vitamin C.
