As the population faces obesity, aging and the onslaught of numerous lifestyle-caused diseases such as Type 2 diabetes, more focus is turning to diet. Eating the right mix of wholesome, nutritious food can help prevent many of the conditions that have become so prevalent. Instead of filling up with empty calories that are typically full of sugar and fats, choose foods that are nutritious and still delicious.
Apples
There's a reason for the old saying about apples keeping the doctor away--they provide many of the nutrients necessary for good health. In addition to the antioxidant vitamin C, apples are filled with fiber.
Sweet Potatoes
It's true that the more colorful the vegetable the more nutrients it has. The sweet potato's orange color indicates that it's loaded with beta carotene. The fat free sweet potato packs a powerful punch in your diet with vitamin C, vitamin B-6, potassium and plenty of fiber.
Wild Salmon
When you're looking for a source of omega 3 fatty acids for your heart, start with salmon. Not only is it good for your heart, salmon provides the protein your body needs to feed its muscles. Wild salmon is less likely than farmed salmon to contain high amounts of mercury and is more likely to have a higher concentration of healthy nutrients.
Berries
Blueberries, blackberries, huckleberries and strawberries are full of antioxidants and fiber. Blueberries have also shown promise in helping short-term memory.
Pomegranates
Pomegranates provide more antioxidants than green tea or red wine. According to Jane Harrison, R.D., in "Top Ten Nutritious Foods" on the AARP Healthcare website, pomegranate juice can help slow the aging process and fight certain types of cancer.
Nuts and Seeds
Almonds, walnuts and other members of the nut family provide fiber, magnesium, calcium, iron, vitamin E and other important nutrients. Although nuts are high in fat, it's the kind that's good for your heart. The blend of protein, fiber and fat in nuts give you the feeling of being full, so snack on a handful of almonds or walnuts to keep away the cravings. Flaxseeds are also loaded with omega 3s, magnesium, fiber, zinc and potassium. Sprinkle them on yogurt or cottage cheese for an extra nutritional punch.
Green Leafy Vegetables
Eat your green leafy vegetables to increase your intake of calcium, iron, and loads of vitamins. Broccoli has vitamin C, folate and phytonutrients, which are good for fighting heart disease and diabetes. Spinach contains riboflavin, magnesium, vitamin B-6 and vitamin C---all of which help to boost your immune system.
Vegetable Juice
If you must eat on the run, a vegetable juicer is a must-have piece of equipment. Toss in a tomato, some carrots and at least one green vegetable for a tasty, nutritious blend. Or buy prepared and blended vegetable juice--just be sure to look for varieties that are low in sodium.
Beans
Beans are full of fiber, protein, magnesium, iron, potassium, calcium, zinc and many other valuable nutrients, making them a good option to help keep you full. Red beans are particularly healthy because of their higher concentration of nutrients.
Wheat Germ
Wheat germ contains a concentrated amount of the nutrients that are found in the plant. Add two tablespoons of wheat germ per serving of muffins and other baked goods to boost your iron, zinc, magnesium, folate and thiamin.
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