Eleven Must Have Foods and Beverages for 2011

cup_of_coffee_teaspoon.jpgby Leah McGrath, RD, LDN – Ingles Dietitian

Coffee, Green or Black Tea
Both tea and coffee contain antioxidants and in moderation can make you feel more alert.

Dark Green Leafy Vegetables
Kale, collards, and turnip greens are a good source of fiber and beta carotene whether fresh or frozen. Don’t spoil the nutritional benefit by using high-fat or high-sodium cooking methods. Cook in low-sodium broth or stock with chopped/minced garlic.

Red Wine or 100% grape juice
Both contain resveratrol, an antioxidant that may help reduce your
risk of heart disease. Drink wine in moderation: one glass (5 ounces)
per day for women and two glasses per day for men. If you prefer not to
drink wine, try to add about 4-6 ounces of 100 percent grape juice to
your day

Greek Yogurt
Compared to their conventional counterparts; Greek yogurts are
creamier and richer tasting and have more protein. Watch the fat content
and the add-ins to control calories and carbohydrates.

Whole Grains
Look for breads, cereals, pastas, and crackers made from whole wheat
flours, not “enriched white” or “enriched wheat” flour. Whole wheat
flours contain more nutrients and fiber. Brown rice, quinoa and popcorn
are also whole grains.

Berries
Strawberries, blackberries, raspberries, and blueberries, whether
fresh or frozen, are a good source of fiber and antioxidants. Add them
to cereal, yogurt, and salads or have them as a dessert. Low in
calories, but they pack a big nutritional punch.

Nuts and Seeds
A source of fiber and various vitamins and minerals and
monounsaturated fats, they can be added to cereal and salads or eaten as
a snack. Don’t go overboard on nuts or seeds, though, as they are a
concentrated source of calories from fat.

Beans
Dried or canned beans contain fiber and protein and count as a
starchy vegetable. Add them to soups, stews, or salads or have them as
the focus of your vegetarian meals or burritos.

Fish
Most fish is lower in fat than red meat, especially if you use
low-fat cooking methods like baking, broiling, steaming, or grilling.
Salmon, tuna, herring, and mackerel are sources of Omega-3 fatty acids
which may help prevent heart disease. Eating fresh, frozen, or canned
sources of these fish will provide you with Omega-3 fatty acids.

Water
Drinking water keeps us hydrated, helps our body process foods and
medications, and can also keep us from overeating. Drink water daily, at
least six to eight glasses: whether it is hot or cold outside your body
still needs it!

Salt-Free Seasonings
Skip the salt in favor of flavor from herbs and salt-free seasoning
blends. There are lots of options at Ingles from Mrs. Dash to
McCormick’s Perfect Pinch. Cutting down on your sodium intake is an
important part in lowering blood pressure and reducing your risk of
heart disease.

 


leah_office.jpgLeah McGrath, RD, LDN
Corporate Dietitian – Ingles Supermarkets
Phone: 800-334-4936
e-mail:
[email protected]

Ingles: www.ingles-markets.com/ask_leah
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