Nutritional Corner

What's on your menu?

Maintain A Healthy Weight

Some people find it hard to keep weight off, especially after an illness or injury. A couple of ideas are having smaller meals with healthy snacks in between, and switching to skim milk instead of whole milk. Don’t fill up on foods that are high in sugar or fat, or you won’t get the nutrients you need.

Got Nuts

Nuts are packed with cholesterol-free plant protein and other nutrients. Almonds are rich in vitamin E, which can help lower the risk of stroke in women, and pecans have antioxidants. The unsaturated fats in walnuts can help lower LDL and raise HDL cholesterol. But nuts aren’t fat-free. One ounce of almonds -- about 24 nuts -- has 160 calories. So enjoy them in moderation.

Vegetables

Veggies have fiber, antioxidants, and loads of vitamins and minerals that may help protect you from chronic diseases. Dark, leafy greens have vitamin K for strong bones. Sweet potatoes and carrots have vitamin A, which helps keep your eyes and skin healthy and protects against infection. In one study, men who ate 10 or more servings of tomatoes a week lowered their chances of prostate cancer by 35%.

Whole Grains

Adding these to your menu may lower your chances of certain types of cancer, type 2 diabetes, and heart disease. The fiber also may help prevent digestive problems like constipation and diverticular disease. Choose whole-grain breads and pastas, and brown or wild rice instead of white. Drop barley into soups, or add plain oatmeal to meatloaf.

Beans

Add these nutritional powerhouses to your menu 3 or 4 times a week. The fiber may help with digestion and help lower your chances of obesity, heart disease, and diabetes. And because they make you feel full longer, a menu high in fiber may help you lose weight, too. Top a salad with chickpeas, or use beans in place of meat in soups.

Fish

It’s been called brain food because its fatty acids, DHA and EPA, can help your brain and nervous system work the way they should. Eating fish 1 or 2 times a week may also make you less likely to have dementia. Omega-3 fats found in fatty fish, like salmon or trout, can lower LDL cholesterol and triglycerides. It can also help ease the inflammation that leads to atherosclerosis, when fatty deposits clog your arteries.

Berries

These are a great source of antioxidants and may help prevent cancer and some brain diseases. Frozen berries have them, too. Check out the grocery store’s freezer case and enjoy them year-round.

Antioxidants and Aging

Free radicals are molecules that can damage healthy cells. They can make you more likely to get certain diseases, like cancer, and speed up aging. Foods rich in antioxidants can help fight those molecules. Colorful vegetables and fruits are packed with them, so aim for five to nine servings of those each day.

Reference: Foods for a Long, Healthy Life, WebMD