Healthiest Food Guide
by: KRM Apps • 0
The Healthiest Foods You Can Get
“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.”
Are you befuddled by what nutrition experts mean by “eating healthy”? The U.S. Department of Agriculture ''USDA'' recommends loading up on fruits, veggies, whole grains and lean meats — sure, that sounds simple, but which fruits and veggies? What kinds of whole grains? And what constitutes a lean meat?
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Why they’re good for you: Legumes are cheap and easy to cook, which makes them a staple in many people’s diets. They’re also high in protein, making them a popular meat substitute among vegetarians, and they’re packed with fiber, so they help you stay full and energized. Black beans even have a small amount of omega-3 fatty acids, which boost heart health. “Black beans are high in the powerful phytochemical anthocyanins — the same ones found in blueberries. Studies indicate the darker the bean, the higher it may be in antioxidants,” says Sharon Palmer, a registered dietitian and the author of The Plant-Powered Diet.
Why it’s good for you: Kale is a member of the cancer-fighting cruciferous family of vegetables and is full of fiber and antioxidants. It’s also rich in vitamin K, which aids in blood clotting and cell growth. Its textured leaves make it a tasty addition to any salad.
How to eat it: Bake your kale with a little extra-virgin olive oil and sea salt for a tasty potato-chip alternative. Kale is also a delicious addition to a vegetable-based soup.
Serving size: 1 cup cooked or 1 cup raw
Why they’re good for you: Nuts tend to be high in calories and fat, but the mono saturated fat in nuts is healthier than the saturated fat in meat and dairy products. And their high omega-3-fatty-acid levels make them a go-to for heart health. A recent study also found that walnuts carry some of the highest antioxidant content among all nuts.
4 6-oz. wild salmon fillets
1 lemon, cut into 4 wedges
Freshly ground black pepper
¼ cup minced fresh dill or one small bunch
4 cloves garlic, peeled and minced
Preheat oven to 400°F. Spray a 13-in.-by-9-in.-by-2-in. glass baking dish with nonstick spray. Place the salmon fillets in the baking dish. Squeeze juice from one wedge of lemon over each fillet. Sprinkle the salmon with black pepper, chopped fresh dill and minced garlic. Bake until salmon is opaque in the center, about 20 to 22 minutes.
Nutrition per serving 1 fillet:
Sodium: 78 mg
Fat: 11 g
Carbohydrates: 2 g
Dietary fiber: <1 g
Sugars: <1 g
Protein: 34 g
Why it’s good for you: Pumpkin is a low-calorie vegetable that’s high in fiber and vitamin A. “Its orange color is a dead giveaway of its high amount of beta carotene, which helps prevent heart disease,” says Brill. “It’s also so versatile for cooking.”
How to eat it: There’s no need to cook your jack-o-lantern; canned pumpkin is an easy and accessible grocery-store staple.
Serving size: 1 cup, from canned
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