dec2015

DIETITIAN’S VIEW
By Nancy M. Ouhib, MBA, RD/N, LD/N
T
o sustain good health, your body must get more than thirty
vitamins, minerals, and diet components that it cannot
make by itself or in the sufficient quantities that it needs.
Okay, that sounds important, but how do we add super nutrition
food choices that fit into our budget and our family preferences?
How much will these super foods cost us? Do they even taste
good? Which ones should we include? Why do we
need them?
Let us start with the most primary
need, which is staying well
hydrated. Water is essential for
life. We need it every day to
flush toxins out of our bodies
and to carry nutrients to
our cells. We lose water
constantly through our
bodily functions so we
must replace it. Basic
water is your best,
cheapest, purest source
for hydration. Other fluids
that are super beverages
are milk, green tea, and
orange juice.
Super Foods
What They Can Do For You!
Everyone loves fresh fruits.
They are nature’s dessert and
they are power packed with
vitamins, minerals, lots of juice, and
fiber. Fruits are a win-win and, when
purchased in season, they are very
affordable for the nutrition they provide.
Here are a few of the top performers out
of the fifteen super fruits. One half cup of
fresh strawberries can provide 149% of
your daily requirement for Vitamin C. Figs
have the highest overall mineral content of
all common fruits; try them fresh or dried.
Cantaloupes are low in calories and one
cup will provide you with 120% of your
Vitamin A and 108% of your Vitamin C
requirement. Pears have a low glycemic
index, which means that the carbohydrates convert to sugar
slowly. The lower the food’s glycemic index, the less it affects
blood sugar and insulin levels.
Studies have
shown that eating
a diet that includes
one ounce of nuts
daily can reduce
your risk of heart
disease.
Do not make excuses when it comes to eating your veggies.
They provide us with plenty of iron, calcium, fiber, and B
complex vitamins, just to name a few. I will pick some favorites
to highlight. Tomatoes contain beta and alpha-carotene,
lutein, fiber, potassium, folate, and more. I cannot think of a
reason not to eat a tomato. Green peppers are a bit pricey,
but just one provides 220% of your daily Vitamin C
requirement. That is bang for your buck. Most
everyone likes potatoes, and they are a
versatile vegetable that offers Vitamins
C and B6, potassium, manganese,
and dietary fiber. Asparagus offers
more folic acid than any other
vegetable. Folic acid helps your
blood cells grow and helps to
prevent liver disease.
You only need a handful
of nuts and seeds to get
the nutritional benefits,
so do not go crazy eating
them. They are loaded
with protein, fiber, healthy
monounsaturated fats, and
antioxidants. Studies have
shown that eating a diet that
includes one ounce of nuts
daily can reduce your risk of heart
disease. Almonds contain plenty of
omega-3 fatty acids, polyunsaturated
fats, Vitamin E, and fiber. Walnuts contain
magnesium, folate, polyunsaturated fats,
omega-3, and Vitamin E. Flaxseed contains
omega-3 and fiber. Try to eat all of your nuts
and seeds without added salt.
Whole grains include whole grain or multigrain
breads, brown rice, whole wheat pastas,
couscous, and oatmeal. Most whole grains
provide us with a heart healthy amount of fiber,
B-complex vitamins, niacin, and magnesium.
Additionally, most whole grain products have
a lower glycemic index than their white flour
counterparts.
What we put into our bodies clearly does have
an impact on our overall health and well-being. The old saying
‘you are what you eat’ does hold true. Keep in mind that our
genetics also play a significant role in our health. P
96
DECEMBER 2015