Health | Best foods
Sunday, December 6th, 2009
Help your body fight off disease by incorporating these foods into your diet.
Preparing these foods crispy fried, candied, salted or creamed definitely doesn’t count. 
Whole grains e.g. Oats
This whole-grain delivers cholesterol-lowering soluble fibre and energy-providing carbohydrates without spiking blood sugar levels. Oats also keeps blood pressure in check.
Prepackaged already sweetened ‘oatmeal’ breakfast cereals contain high amounts of sugar.
Try cooking quick or rolled oats with milk, soy or almond milk and topping with cinnamon, sunflower seeds, sliced almonds, diced dried fruit like apricot, currants or figs to add sweetness, or the good old cranberries (mentioned below) for a tart kick.
Also consider topping with diced fresh fruit like blueberries or strawberries. The possibilities are endless. Use a little agave nectar rather than sugar for added sweetness.
Too much work? Try Original or MultiGrain Cheerios.
Green and Leafy veges e.g. Spinach
It’s hard to beat spinach as a green and leafy for vitamins, minerals and antioxidants. Spinach is also high in calcium and vitamin K, which is great for the lactose intolerant among us.
Eat alone, steamed or sauteed with onions, garlic, green peppers, mushrooms and herbs for flavour. Cooking with cream and excessive salt will reduce it’s overall health benefit.
Legumes e.g. Black beans
Beans (legumes not peas!) in general are packed with protein, fibre and yummy nutrients such as magnesium, folate and iron. They keep the heart happy by controlling cholesterol and blood pressure.
Keep salt and sugar levels down when cooking a mean bean stew. Flavour using herbs and spices instead. Consider adding garlic, onions and diced veges like celery for added depth in flavour profile. Also cook with oils like canola, sunflower or olive oil which are free of trans fatty acids.
Antioxidant berries e.g. Cranberries
Packed with anthocyanins, bacteria fighting substances, cranberries also help heart health by inhibiting the build-up of the bad LDL cholesterol.
Found in it’s usual preparations however, cranberries are usually laced with sugar – in juices or in most commercially packaged snacks. These don’t count as ‘healthy’.
Nuts e.g. Walnuts and Almonds
Like salmon, nuts in general especially walnuts and almonds, contain significant amounts of omega-3 fatty acids. They also contain magnesium, folate and the anti-oxidant vitamin E.
Eat nuts fresh or roasted. As you would imagine that I’d say, eating them sugar coated or candied doesn’t count.
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