>Eat’s a treat!
October 19, 2003 | 12:00am
What food fights diseases, protects your heart and keeps you looking and feeling younger? Allison Young of Oxygen, Women’s Fitness magazine talked to top nutritionists and came up with the 40 healthiest foods. These were categorized into protein, carbohydrates, fats and even snacks. (It’s no fun if we can’t indulge once in a while). These top healthiest foods fight disease, boost our immunity and are packed with vitamins and minerals.
I will not give you the 40 yet. I’ve decided to choose five from each category.
Legumes. These may be small but lentils are nutritional power-houses. Just half a cup has almost 10 grams of protein and no fat. They are filled with fiber, protect against certain cancers and help keep your heart healthy by lowering cholesterol. They also contain folate, magnesium and potassium, and the immune-boosters copper and zinc.
Garbanzo beans or chickpeas contain folate, fiber, folic acid, copper and zinc, magnesium and potassium just like lentils. They may not have as much protein (a half cup contains five grams) but they have almost double the amount of fiber as compared to legumes.
Milk. The biggest supplier of calcium is a necessary ingredient for healthy teeth and bones especially in women. One cup of milk has almost 10 grams of protein. It contains Vitamin B which reduces your risk of heart disease and stroke.
Soy. There are so many soy products available today. You’ve got soy milk, soy nuts, soy burgers, as well as tofu and edamame (raw soybeans). This is because soy is a complete protein that also contains phytochemicals (plant chemicals beneficial to your health), isoflavones (phytoestrogens that may ward off certain types of cancer), and linoleic acid (an essential fatty acid that helps prevent stroke and heart disease).
Eggs. This convenient, inexpensive food is full of essential vitamins and minerals – iron for energy, Vitamin D and K for healthy bones, Vitamin B 12 for the nervous system, Niacin to help lower cholesterol. However, because egg yolks contain saturated fat, some health professionals say you should limit your intake to one egg a day. Egg whites on the other hand have no fat or cholesterol.
Peanuts. This legume contains about 30 percent protein and 60 percent fat (mostly unsaturated), and an array of nutrients including vitamin E, potassium, Niacin, magnesium, zinc, folic acid and fiber to help in optimal body function.
Avocado. Although high in fat, one avocado contains 31 grams of fat. It contains insoluble fiber, vitamin B6, vitamin C, riboflavin, niacin, beta carotene and folate which are responsible for proper nerve and muscle functioning.
Almonds are lower in fat than most nuts. Most of its fat is polysaturated, the kind that reduces high blood pressure and cholesterol to help lower your risk of heart disease and stroke. They also contain fibers, copper, riboflavin, magnesium and even calcium.
Canola oil. This is what I use for cooking aside from olive oil. Canola oil has the lowest level of saturated fat (which raises LDL or bad cholesterol) that allows monounsaturated fat and omega 3 fatty acids to protect your heart from heart disease and combat high cholesterol.
Olive oil. Every kind of oil has 120 calories per tablespoon. That’s that. It’s the kind of fat in olive oil that sets it apart. Because it contains 74 percent monounsaturated fat, olive oil helps decrease blood cholesterol levels. It also contains phenols that help protect against heart disease and cancer, vitamin E which helps fight infection.
Oats. Whenever eaten as oatmeal, granola or added to baked goods, oats are super food. In addition to containing Vitamins B, D and E as well as iron, magnesium, zinc and calcium, oats are full of fiber. And unlike most grains, oats contain the antioxidant tocotrienols which may protect you against heart disease and cancer.
Brown rice. This is the kind of rice I eat everyday. It has three times more fiber than white rice. It is also cholesterol-free, fat-free and sodium-free. This carbohydrate contains vitamin E, folic acid, chromium and magnesium to keep your immune and circulatory systems functioning optimal. A half cup only has 108 calories. You can’t go wrong with brown rice.
Blueberries contain more cancer-fighting antioxidants (especially anthocyanosides and flavonoids) than any other fruit or vegetable. These little purple powerhouses contain doses of Vitamin C, fiber and heart protecting phytochemicals.
Tomato. I used to eat a lot of these when I was a child. Until now it is one of my favorites.
Do you know that tomatoes are fruits? They are the most popular fruits, too (bananas come in second). One tomato contains only 26 calories as well as folate, potassium, Vitamin A, vitamin C and fiber. Lycopene, a powerful antioxidant, is found mainly in tomatoes and may help protect you against cancer and heart disease.
Spinach, Popeye’s favorite. What makes spinach green is part of what makes it healthy. Colorful carotenoids like lutein and zeaxanth help protect your eyes from sun damage and may put you at lower risk for certain cancers. This leafy green also contains vitamin A, calcium, folate and iron. It only has 41 calories per cup.
Air-popped popcorn has only 31 calories per cup and no fat. It requires no oil. But since it is often served with butter and salt, it quickly turns into a "bad" snack.
Pair some baked tostitos with salsa and you have a healthy, low-fat snack. And because salsa is made of tomatoes and onions, you will be dipping into a healthy dose of hear-smart vitamins and nutrients.
Decadent brownies. Yes, decadent brownies can actually be made healthy by downsizing sugar and fat. Substitute white flour for whole wheat flour, use apple sauce instead of oil and add tofu to make it moist. Check out fatfree.com and www.vegsource.com for more recipe ideas.
Dried fruits and nuts. When you combine these, you have a complete snack that’s not only a great source of energy but loaded with healthy qualities. Dried apricots and raisins contain a healthy dose of iron, a mineral lacking in women, not to mention plenty of fiber. Nuts like sunflower seeds, peanuts, cashews and pistachios are a great source of Vitamin B6, Vitamin E, copper and magnesium.
Chocolate "sarap." This dark, yummy treat contains antioxidants (catechins and phenols) that help prevent cellular damage and protect you against heart disease and stroke. But of course, too much is bad news for your heart and waistline. Use everything in moderation, as I always say. Chocolate is high in calories and saturated fat. So limit your intake to just a couple of Hershey kisses or chocnut, my favorite.
I wish good health was as easy as eating 40 foods, but unfortunately it is not. Here are some of my tips and reminders to help you by:
They say there is no bad food, only bad quantity. The total quality of food is just as important as the quality of food. There should be caloric balance. Taking everything in moderation is the key.
Eat a variety of foods. It is not a good idea to rely heavily on just one type of food because different foods provide different nutrients. This is why I don’t believe in so-called diets. The only thing they have in common is they have no balance. An all-fruit or all-protein diet will just make you rely on one food group and there is no balance there – which is not good.
Create good food habits. Just like making exercise a habit, a way of life, creating good food habits should be, too.
Fat facts. When it comes to fat, the rule is to stay away from saturated fat and to favor polyunsaturated and monounsaturated fat. The type of fat is more important than its quantity.
Eat more whole grains. Choose whole grain bread, brown or wild rice and high-fiber cereals.
Eat frequently in small amounts. I can’t stress this often enough. Instead of eating three big meals a day, have six mini meals throughout the day. By doing this, you will always have energy and your blood glucose will remain stable. You will also avoid hunger pangs and eating out of impulse.
Although eating frequently is not enough, your mini meals should be balanced. They should always contain complex carbohydrates, protein and a little fat.
Eat slow and steady. Eating slowly gives your body time to realize that it’s full. It takes 20 minutes for our brain to register fullness. Eating too fast will lead to eating too much.
Try slowing yourself down by setting the mood with soft, slow music.
Fast tunes may make your spoon and fork keep up with the beat, making you eat faster than usual.
Get active! Exercise! Exercise, contrary to popular belief, doesn’t increase your appetite. Intense exercise like running or a spinning class will actually suppress hunger following your workout. Exercise also increases your metabolism, so when you do eat, you’ll burn calories faster.
Always eat breakfast. Breakfast is indeed the most important meal of the day. Breakfast means "break the fast." From the time we sleep to the time we wake up, walang laman ang tiyan natin. So,when we wake up, kailangang lagyan ng laman.
Eat more whole grain cereals, fruits, protein and a bit of healthy fat. We need our energy to start off our day.
Try rolled oats with milk and a few nuts, scrambled egg whites and a slice of whole grain bread with peanut butter is another good choice. (Try the House of Tobi’s’ all-natural peanut butter). This is what I eat. You can also try a muffin. A banana muffin or cereal muffin. You have many choices.
Always hydrate yourself. Drink lots of water throughout the day.
These are just some of the many tips or reminders I will share with you. Keep them in mind because they can be your "tools" to have a healthy body.
Be on your way to being a better and healthier you!
(E-mail the author at babyjackster@hotmail.com)
I will not give you the 40 yet. I’ve decided to choose five from each category.
Garbanzo beans or chickpeas contain folate, fiber, folic acid, copper and zinc, magnesium and potassium just like lentils. They may not have as much protein (a half cup contains five grams) but they have almost double the amount of fiber as compared to legumes.
Milk. The biggest supplier of calcium is a necessary ingredient for healthy teeth and bones especially in women. One cup of milk has almost 10 grams of protein. It contains Vitamin B which reduces your risk of heart disease and stroke.
Soy. There are so many soy products available today. You’ve got soy milk, soy nuts, soy burgers, as well as tofu and edamame (raw soybeans). This is because soy is a complete protein that also contains phytochemicals (plant chemicals beneficial to your health), isoflavones (phytoestrogens that may ward off certain types of cancer), and linoleic acid (an essential fatty acid that helps prevent stroke and heart disease).
Eggs. This convenient, inexpensive food is full of essential vitamins and minerals – iron for energy, Vitamin D and K for healthy bones, Vitamin B 12 for the nervous system, Niacin to help lower cholesterol. However, because egg yolks contain saturated fat, some health professionals say you should limit your intake to one egg a day. Egg whites on the other hand have no fat or cholesterol.
Avocado. Although high in fat, one avocado contains 31 grams of fat. It contains insoluble fiber, vitamin B6, vitamin C, riboflavin, niacin, beta carotene and folate which are responsible for proper nerve and muscle functioning.
Almonds are lower in fat than most nuts. Most of its fat is polysaturated, the kind that reduces high blood pressure and cholesterol to help lower your risk of heart disease and stroke. They also contain fibers, copper, riboflavin, magnesium and even calcium.
Canola oil. This is what I use for cooking aside from olive oil. Canola oil has the lowest level of saturated fat (which raises LDL or bad cholesterol) that allows monounsaturated fat and omega 3 fatty acids to protect your heart from heart disease and combat high cholesterol.
Olive oil. Every kind of oil has 120 calories per tablespoon. That’s that. It’s the kind of fat in olive oil that sets it apart. Because it contains 74 percent monounsaturated fat, olive oil helps decrease blood cholesterol levels. It also contains phenols that help protect against heart disease and cancer, vitamin E which helps fight infection.
Brown rice. This is the kind of rice I eat everyday. It has three times more fiber than white rice. It is also cholesterol-free, fat-free and sodium-free. This carbohydrate contains vitamin E, folic acid, chromium and magnesium to keep your immune and circulatory systems functioning optimal. A half cup only has 108 calories. You can’t go wrong with brown rice.
Blueberries contain more cancer-fighting antioxidants (especially anthocyanosides and flavonoids) than any other fruit or vegetable. These little purple powerhouses contain doses of Vitamin C, fiber and heart protecting phytochemicals.
Tomato. I used to eat a lot of these when I was a child. Until now it is one of my favorites.
Do you know that tomatoes are fruits? They are the most popular fruits, too (bananas come in second). One tomato contains only 26 calories as well as folate, potassium, Vitamin A, vitamin C and fiber. Lycopene, a powerful antioxidant, is found mainly in tomatoes and may help protect you against cancer and heart disease.
Spinach, Popeye’s favorite. What makes spinach green is part of what makes it healthy. Colorful carotenoids like lutein and zeaxanth help protect your eyes from sun damage and may put you at lower risk for certain cancers. This leafy green also contains vitamin A, calcium, folate and iron. It only has 41 calories per cup.
Pair some baked tostitos with salsa and you have a healthy, low-fat snack. And because salsa is made of tomatoes and onions, you will be dipping into a healthy dose of hear-smart vitamins and nutrients.
Decadent brownies. Yes, decadent brownies can actually be made healthy by downsizing sugar and fat. Substitute white flour for whole wheat flour, use apple sauce instead of oil and add tofu to make it moist. Check out fatfree.com and www.vegsource.com for more recipe ideas.
Dried fruits and nuts. When you combine these, you have a complete snack that’s not only a great source of energy but loaded with healthy qualities. Dried apricots and raisins contain a healthy dose of iron, a mineral lacking in women, not to mention plenty of fiber. Nuts like sunflower seeds, peanuts, cashews and pistachios are a great source of Vitamin B6, Vitamin E, copper and magnesium.
Chocolate "sarap." This dark, yummy treat contains antioxidants (catechins and phenols) that help prevent cellular damage and protect you against heart disease and stroke. But of course, too much is bad news for your heart and waistline. Use everything in moderation, as I always say. Chocolate is high in calories and saturated fat. So limit your intake to just a couple of Hershey kisses or chocnut, my favorite.
I wish good health was as easy as eating 40 foods, but unfortunately it is not. Here are some of my tips and reminders to help you by:
They say there is no bad food, only bad quantity. The total quality of food is just as important as the quality of food. There should be caloric balance. Taking everything in moderation is the key.
Eat a variety of foods. It is not a good idea to rely heavily on just one type of food because different foods provide different nutrients. This is why I don’t believe in so-called diets. The only thing they have in common is they have no balance. An all-fruit or all-protein diet will just make you rely on one food group and there is no balance there – which is not good.
Create good food habits. Just like making exercise a habit, a way of life, creating good food habits should be, too.
Fat facts. When it comes to fat, the rule is to stay away from saturated fat and to favor polyunsaturated and monounsaturated fat. The type of fat is more important than its quantity.
Eat more whole grains. Choose whole grain bread, brown or wild rice and high-fiber cereals.
Eat frequently in small amounts. I can’t stress this often enough. Instead of eating three big meals a day, have six mini meals throughout the day. By doing this, you will always have energy and your blood glucose will remain stable. You will also avoid hunger pangs and eating out of impulse.
Although eating frequently is not enough, your mini meals should be balanced. They should always contain complex carbohydrates, protein and a little fat.
Eat slow and steady. Eating slowly gives your body time to realize that it’s full. It takes 20 minutes for our brain to register fullness. Eating too fast will lead to eating too much.
Try slowing yourself down by setting the mood with soft, slow music.
Fast tunes may make your spoon and fork keep up with the beat, making you eat faster than usual.
Get active! Exercise! Exercise, contrary to popular belief, doesn’t increase your appetite. Intense exercise like running or a spinning class will actually suppress hunger following your workout. Exercise also increases your metabolism, so when you do eat, you’ll burn calories faster.
Always eat breakfast. Breakfast is indeed the most important meal of the day. Breakfast means "break the fast." From the time we sleep to the time we wake up, walang laman ang tiyan natin. So,when we wake up, kailangang lagyan ng laman.
Eat more whole grain cereals, fruits, protein and a bit of healthy fat. We need our energy to start off our day.
Try rolled oats with milk and a few nuts, scrambled egg whites and a slice of whole grain bread with peanut butter is another good choice. (Try the House of Tobi’s’ all-natural peanut butter). This is what I eat. You can also try a muffin. A banana muffin or cereal muffin. You have many choices.
Always hydrate yourself. Drink lots of water throughout the day.
These are just some of the many tips or reminders I will share with you. Keep them in mind because they can be your "tools" to have a healthy body.
Be on your way to being a better and healthier you!
(E-mail the author at babyjackster@hotmail.com)
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