All foods have some nutritional value, but some foods you want to eat less of and not as often, said Dr. Mary Dundas, a registered dietitian and associate professor at Idaho State University. She
recommends nutrition dense foods make up the bulk of everyone's diet to promote a healthy lifestyle.Some of her
favorite health foods are found in most people's refrigerators and pantries.
All fruits and vegetables also have phytochemicals in them, which are not vitamins or minerals, but have many healthful qualities.Research indicates they decrease the risk of getting cancer.
"Not only do they taste good and are low in calories, cruciferous vegetables , broccoli, Brussels sprouts, cauliflower and cabbage , are wonderful for reducing risks for certain types of cancer," Dundas
can't say enough about broccoli because of these cancer-fighting qualities.Broccoli is also low in calories, an excellent source of fiber, Vitamin C, calcium and carotene.
Blueberries are a frequent addition to breakfast menus, and a healthy fruit to include in your diet, Dundas
Antioxidants, found in blueberries and other foods, help to prevent bad cholesterol, LDL, from becoming oxidized, which facilitates plaque formation on the inside wall of the arteries, Dundas
Cranberries are another tasty berry that have added health benefits and should be included in everyone's diet, Dundas
But beware the high sugar content in cranberry juices, Dundas
warns.If you are watching your caloric intake, or have blood sugar problems, such as diabetes or hypoglycemia, Dundas
suggests to only drink a small serving of cranberry juice.
Make sure to buy a cranberry beverage that lists cranberry juice higher on the ingredients list than any added sugar or high-fructose corn sweetener , which indicates there is more nutritious juice than empty calories from sugar, Dundas
"So many of these drinks now are packed with sugar," she
...All foods have some nutritional value, but some foods you want to eat less of and not as often, said Dr. Mary Dundas, a registered dietitian and associate professor at Idaho State University.">
"It is never too late to start eating more nutritiously, it will always have benefits for you," Dundas
"So a piece of chocolate a day will help you," Dundas
But moderation is key, she
Whether you have a sweet tooth or a fat tooth, exercising moderation is the best way to maintain a happy, healthy lifestyle, Dundas
...Trans-fatty acids are found in hydrogenated fats like margarine and many processed foods, such as store-bought crackers or cookies, microwaveable meals and fast food, said Dr. Mary Dundas, an Idaho State University professor of nutrition.
Currently, the U.S. Food and Drug Administration
does not require trans-fat to be listed on the nutritional label found on all packaged foods.But within a year or two Dundas said the FDA
will start requiring food manufacturers to provide the amount of trans-fat per serving on the nutritional label.
In the meantime, Dundas
said there is a simple calculation that determines the amount of trans-fat in a product.
Looking at the nutritional information labeled on the package, note how much total fat there is.Add the amount of saturated fat, mono-unsaturated fat and poly-unsaturated fat listed below the total fat count and subtract that number from how much total fat is listed.
The resulting number is how many grams of trans-fat per serving.Dundas
said the less trans-fat you eat, the better.
Another rule of thumb, when choosing a margarine, the more liquid it is, the better it is for you.Spraying olive oil on your toast would be an extreme, though healthy example, Dundas
Elizabeth Ziegler covers health and education issues for the Journal.She
can be reached at 239-3127 or by e-mail at email@example.com.