10 Fantastic Foods for Better Nutrition*

kaleKim McCorquodale RD, CSO

 

Here is a list of some super foods to add a boost to your nutrition level.

  1. Sweet Potatoes—The all-star potato because they are loaded with carotenoids and a good source of vitamin C, potassium and fiber. Simply cook and mash with spices. Wanting something sweet? Try cinnamon, cloves, nutmeg or allspice. Or for something savory, try cumin, coriander, paprika and chili.
  2. Leafy Greens—Sample different ones such as kale, collards, turnip greens and Swiss chard. They are packed full of vitamins and phytochemicals. Try adding small pieces to salads, or stir-fry briefly with a little olive oil.
  3. Butternut Squash—Steam slices or add diced pieces to a stir-fry or soup for lots of vitamin A, C, and fiber.
  4. Watermelon—Grab a locally grown melon for a low-calorie snack. Only two cups provides 1/3 of your daily needs for vitamins A and C, plus lots of lycopene (a cancer fighting phytochemical).
  5. Garbanzo Beans—I haven’t met a bean I didn’t like. They are all full of protein, iron, zinc, and other vitamins. But, garbanzos rate a mention because they are super versatile. Add to green salads, stews, and soups or mix with your favorite whole grain.
  6. Crisp breads—Choose whole-grain rye crackers (examples are RyKrisp and Wasa) because they are full of fiber and usually low-fat. Drizzle with honey and cinnamon for a sweet treat.
  7. Wild Salmon—A better choice than farm raised as it has lower levels of PCB. Both are excellent sources of omega-3 fats—those healthy fats we keep reading about.
  8. Broccoli—Steam until still firm, then spritz on some lemon juice and sprinkle with red pepper flakes. This veggie is full of vitamin C, K and phytochemicals.
  9. Unsweetened Greek Yogurt—This pleasantly tart yogurt is great mixed with berries, bananas, or cereal and used as a sour cream substitute with baked potatoes. Because it’s strained, Greek yogurt is thick and creamy and has twice the protein of regular yogurt.
  10. Mangoes—Only one cup provides 100% of your daily needs for vitamin C, plus a decent amount of vitamin A, potassium and fiber. This fruit is one of those least likely to contain pesticide residues—an added bonus.

 

*Adapted from Nutrition Action Newsletter

 

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