Having recently volunteered at “Feed the Hungry Children of the World” in Schaumburg, I realized the value of nutrition to save human beings wracked with starvation. That day I was surrounded by volunteers (of all ages) as we packed the “manna,” or staple food items, consisting of dried (often in powder form) vitamins, vegetables, soy (bean), and rice in an effort to save the one in eight world humans living in poverty countries that only eat every other day.
With our own country’s abundance of food at hand, we sometimes make poor judgment calls on choosing foods for our own daily diets. The Nutrition Action Newsletter suggests a focus on the smaller groups of basic foods that we eat: vegetables, beans, fruits, grains, nuts and seeds, poultry and meats. The publication tells us that eating more fiber, less saturated fat, and less salt and sugar “can reduce your risk of heart disease, stroke, colon cancer, obesity, and other health problems.”
According to the paper, “Government scientists estimate that a lifestyle of poor diet and lack of exercise kills about 400,000 Americans every year. Only smoking kills more.”
As people age, most people gain weight. But eating “properly” can ward off this weight gain which will encourage individuals to move their bodies more frequently. Here then are the paper’s 10 Superstars recommended for better nutritional health:
1. SWEET POTATOES – Loaded with carotenoids, this vegetable is a good source of fiber and blood pressure lowering potassium. Try tossing wedges with a tiny amount of olive oil in a roaster until lightly browned and sprinkle spices on top.
2. MANGOES – Just a cup of mango supplies the body with 100% of the daily need for Vitamin C, a decent dose of potassium, 3 grams of fiber, and a third of the daily requirement of Vitamin A.
3. PLAIN (0%) GREEK YOGURT – The important words here are fat-free and unsweetened Greek yogurt that with its pleasant tartness handles the natural sweetness of bananas and berries mixed with it. Also, try adding whole grain cereal to the yogurt. Because it is strained, the lost liquid gives the food twice the protein of ordinary yogurt (about 15 grams in 5 oz. size) but less calcium.
4. BROCCOLI – Steam until the vegetable is tender and bright green to get its load of vitamin C, carotenoids, folate, and vitamin K. As the Greeks do, add lemon juice. A sprinkle of Parmesan cheese will also enhance its flavor.
5. WILD SALMON – Belonging to the group of fatty fish, salmon are rich in omega-3 fats. As a result, they may help reduce the risk of strokes and heart attacks. Wild salmon are more sustainable than farmed salmon.
6. OATMEAL – Unsweetened (quick old-fashioned or steel-cut) provides the body with a fabulously healthy breakfast. The newsletter explains that “Each half cup (dry) of plain rolled oats has 4 grams of fiber – roughly half of it the soluble kind that helps lower cholesterol.” Top it with natural ingredients such as bananas, almond slivers, diced apple with cinnamon and raisins, or diced pear with walnuts and nutmeg.
7. GARBANZO BEANS – Because this food belongs to the bean group, it is loaded with protein, copper, fiber, iron, folate, potassium, magnesium, and zinc. But garbanzo beans stand out because they are so versatile. Purchase the no-salt varieties in cartons, and add a small amount to tossed salads. They can also be added to soups, vegetable stews, and curries.
8. WATERMELON – The standard serving size of 2 cups contains a third of a day’s vitamin A and C. For only 90 calories, this fruit contains a healthy dose of lycopene (giving the fruit its red coloring) and a nice amount of potassium. They are often locally grown.
9. BUTTERNUT SQUASH – Loaded with vitamins A, C, and fiber, steam squash or buy it already peeled and diced, ready to go into the oven, a soup, or a stir-fry.
10. LEAFY GREENS – Besides the standard kinds of lettuce, don’t forget to choose greens such as spinach, mustard greens, Swiss chard, kale, and collards: all of which are full of vitamins A, C, and K, folate, magnesium, iron, calcium, potassium, and fiber. You may prepare these powerhouses with minced garlic added to a small amount of olive oil with seasonings of red wine vinegar and ground black pepper.
