Eating Well

10 Foods You Must Try this Year!

Is one of your goals to eat healthier this year? Try adding some of these power foods to your diet!

Berries are a rich source of vitamins and phytochemicals ( help the body to fight diseases)

Broccoli (and other cruciferous vegetables like cauliflower and cabbage) helps fight cancer. It also boosts the immune system and may also reduce high blood pressure, cardiovascular disease and stroke.

Garlic can lower blood pressure and decrease the bad cholesterol (LDL ) while increasing the good HDL cholesterol.

Almonds are packed with fiber, riboflavin, magnesium, iron and calcium They provide one of the best plant sources of protein.

Oats help reduce cholesterol. They also provide a good source of protein, potassium, magnesium and other minerals. It also has anti-cancer effects.

Salmon is an excellent source of omega-3 fatty acids. Omega-3 aids in lowering triglycerides, general heart benefits, improving brain functioning, as well as helping with diabetes, strokes, arthritis, allergies, circulation problems, skin conditions and many other benefits.

The lutein in Spinach makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration. It is also high in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. It also boosts your immune system and keeps your hair and skin healthy.

Tomatoes contain high levels of lycopene, a powerful antioxidant that helps to protect against cancer.

Sweet potatoes are in the antioxidant beta carotene. They are also good sources of fiber, vitamins B-6, C and E, folate and potassium.

Dark chocolate (not milk chocolate) lowers high blood pressure. Also Phytochemicals called flavonoids may aid in the prevention of heart disease.

If these foods are not part of your regular diet, make a resolution to try consuming more of them.

Counting Calories, Fats or Carbs

Fat grams, carb grams, protein servings, calories … just what should you be counting to lose or maintain weight? The correct answer is none of the above. When you follow the basic principles of healthy eating, you don’t have to worry about keeping track of fat grams, carbs or calories. Just follow these guidelines and the counting will take care of itself.

1. Start your day with a balanced healthy breakfast such as whole grains and fruit
2. Drink water throughout the day
3. Moderate your intake of juices, caffeine and fast foods
4. Consume a healthy serving of protein at breakfast, lunch and dinner (eggs, tuna, chicken)
5. Limit intake of simple sugars such as white breads, desserts and sweets, pasta and white rice.
6. Consume 8-10 servings of vegetables and fruit per day.
7. Try to consume only whole grain breads, cereals, pasta and rice
8. Don’t eat anything after 8:00 pm or 2-3 hours before bedtime.
   

How to Sneak Healthier Eating into your Day

Do you think of tofu, brussel spouts and salads when you think of healthy eating? Do it bit by bit. Start with one change that is relatively easy and let the positive effects encourage you to make another small change. Here are some tips to get you started.

• Sprinkle granola or wheat germ on your cereal or yoghurt, or if that’s too extreme, sneak some into your ice cream or pudding.
• Use flax seed oil on your salad- they contain anti-fungal, anti-cancer, anti-bacterial, anti-viral properties.
• Shake things up – have a protein shake or smoothie – add ingredients such as flax seed oil, wheat germ and a variety of fruits to maximize the nutritional benefits.
• Does broccoli bring back awful childhood memories? Shred broccoli and other vegetables and hide them in your soups, stews, omelets, spaghetti sauces, chilis and salads.
• Try substituting whole wheat or spelt flour for white; yogurt instead of oil in baked goods; brown rice pasta instead of the usual; sweet potatoes in place of white potatoes and cauliflower instead of mashed potatoes.
• Dilute fruit juice or other sweet drinks with water (sparkling or plain)
• Dress up your sandwiches- Add tomatoes, cucumber, peppers and shredded carrots to your favorite sandwich.
• Cut up your favorite fruit and add it to you hot or cold cereal.

Canada's Food Guide

Healthy Fast Food Eating—An Oxymoron?

You know you should have taken the time to pack a lunch, but that’s just not a reality in your world. How can you get something that’s quick and still be health conscious? Healthy eating is about making the best choice you can in every situation. Sometimes, making your choice healthier is as simple as passing on the condiments such as mayonnaise, butter or sour cream.

Tips to follow when fast food eating

• When ordering salads, always ask for the dressing on the side; you can control the amount.
• Hold the fries; save hundreds of calories, sodium and fat.
• If you do eat fries, never super size.
• Order juice instead of pop -- or better yet, water.
• Order whole wheat whenever possible; if you really want to be empowered, skip the bun all together.
• Order the kids meal.
• Choose a grilled item on the menu instead of fried.
• Try to have as much colour (natural) on your plate as possible.
Remember it’s always about choice; you may have to choose between a double or single burger but you will come away feeling good that you made the best choice.