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If you already follow a healthful meal plan filled with whole grains, fresh fruits and veggies, and lean protein, congratulations! You're on your way to a long, healthy life and are taking a major step in controlling your weight and blood glucose levels. Plus, you're probably already eating a bunch of the foods on this list.
For those who are taking the baby-steps approach to eating better, this list is even more helpful. Not only are these power foods high in fiber, antioxidants, and vitamins and minerals, they're also familiar and easy to find. That means you don't have to hunt down any exotic ingredients or shop at specialty grocery stores to find foods that will help you get on track with a healthful meal plan.
If you love asparagus, you'll really love that it's a nonstarchy vegetable with only 5 grams of carb per serving and nearly 2 grams of dietary fiber. It is also high in the B vitamin folate, vitamin C, and a health-promoting antioxidant called glutathione, says Jeannette Jordan, MS, RD, CDE, a Charleston, South Carolina-based registered dietitian and advisory board member for Diabetic Living. Glutathione may help boost the immune system and promote lung health by protecting against viruses.
The cardiovascular benefits of folate and other B vitamins have been studied in relation to homocysteine, an amino acid in the blood that has been linked to a higher risk of coronary heart disease. The American Heart Association recommends including foods containing folate and other B vitamins in your diet to help lower homocysteine levels.
A serving of asparagus is 1/2 cup, or 4 ounces cooked, and provides 33 percent of the daily recommendation of 400 micrograms of folate, according to the FDA.
Enjoy these asparagus recipes:
Sauteed Shrimp and AsparagusThyme-Roasted Asparagus
Enjoy the benefits of blueberries on their own or in a variety of foods, including smoothies and pancakes. Blueberries provide dietary fiber, vitamin C, and flavonoids, a type of phytonutrient that offers antioxidant protection, such as boosting your immune system and fighting inflammation. Flavonoids may also help decrease the LDL (bad cholesterol)-oxidation process that can lead to arterial plaque, according to the Cleveland Clinic.
Blueberries get their dark blue color from anthocyanins, another disease-fighting antioxidant that may benefit heart health. Blueberries have also been studied for their potential to protect and improve vision.
One serving is 3/4 cup and has 15 grams of carbs. You can enjoy fresh, in-season blueberries May through October or buy the frozen varieties year-round.
Our favorite blueberry recipes:
Blueberry Buckwheat PancakesVery Berry Sorbet
Sweet, juicy, and delicious, the ruby red grapefruit packs more antioxidant power and possibly more heart benefits than the white grapefruit. In a preliminary 30-day test of 57 people with heart disease, those eating one red grapefruit daily decreased their LDL (bad) cholesterol by 20 percent and decreased triglycerides by 17 percent. In contrast, those eating a white grapefruit reduced LDL by 10 percent with no significant change in triglycerides, compared with a group of people who didn't eat the fruit.
Include the vitamin C-rich grapefruit as a juice, in salads, or by itself. The only way the body can get vitamin C is through food, such as citrus fruits, or supplements.
Grapefruit interacts with certain drugs, including statins and antiarrhythmic medications, so check with your health-care professional.
One serving of a large grapefruit is one half of the grapefruit or 3/4 cup of grapefruit sections.
Make these recipes using red or pink grapefruit:
Citrus Salsa with Baked ChipsCitrus Turkey Spinach Salad
You can't go wrong with beans. Beans are high in fiber and protein and are a good source of vitamins and minerals, such as folate, iron, magnesium, and potassium, which is essential for the water balance between the cells and body fluids, such as electrolyte balance. The American Heart Association recommends eating a variety of foods to get the necessary soluble and insoluble fiber needed daily--about 25 to 30 grams a day, which is twice the amount the average American adult normally consumes. One serving of navy beans is 1/2 cup and has 5.8 grams of fiber per serving.
There are so many delicious varieties of beans to choose from, such as black, kidney, garbanzo, white, lima, and pinto, finding ways to incorporate beans in your diet is a breeze. Soak and cook dry beans or use canned beans. Try substituting beans as your main protein source for lunch or dinner a couple times a week. Protein is an important part of your daily nutrition, which helps the body repair and produce cells and build muscle and bones.
The American Diabetes Association counts one serving of beans, or 1/2 cup, as one starch and one lean meat.
Try these fiber-rich bean recipes:
Fix-and-Forget White Bean ChiliBeef and Black Bean Wraps
Don't underestimate the nutritional power of broccoli. Truly a super food, this nonstarchy vegetable has more vitamin C per 100 grams than an orange and is considered a good source of fiber and the antioxidant beta-carotene, which the body uses to make vitamin A. This dark green vegetable's vitamin A power promotes healthy vision, teeth, bones, and skin. Vitamin C is essential for healing wounds and is a disease-fighting antioxidant, according to the National Institutes of Health's U.S. Library of Medicine.
One serving of broccoli is 1 cup raw or 1/2 cup cooked. Pick up fresh broccoli in the produce section or your local farmer's market. Try the frozen food section for cut florets or plant broccoli in your garden this spring. The garden experts at Better Homes and Gardens recommend planting two types of broccoli and starting seedlings 4-6 weeks before the last spring frost date or buying starter plants to plant in early spring.
Delicious broccoli recipes:
Beef-Broccoli Stir-FryBroccoli with Goat Cheese and Walnuts
Cooked or raw, carrots are a healthy addition to any meal plan. Have them for a snack with 2 tablespoons of light ranch dressing or include them in your main course or as a side dish.
Carrots provide vitamin A from the antioxidant beta-carotene. This powerful phytonutrient may help prevent cancer and heart disease, says Jeannette Jordan, RD, CDE, and member of the Diabetic Living editorial advisory board. Carotenoids found in yellow and orange produce may also help reduce insulin resistance, according toHealing Gourmet: Eat to Beat Diabetes -- Power Foods that Help You Regain Your Health (McGraw-Hill, 2006).
Carrots are another source of fiber and heart-healthy flavonoids, which can also be enjoyed juiced with other healthful fruits and vegetables such as apples, beets, or the power spice ginger.
One serving of carrots is 1 cup raw or 1/2 cup cooked.
Good-for-you carrot recipes:
Carrot HummusHoney-Glazed Carrots
Seafood lovers rejoice! Fish is a great addition to your meal plan, especially omega-3-rich fatty fish, such as salmon, trout, tuna, sardines, mackerel, and herring. Omega-3s, a type of polyunsaturated fat, which is healthful, can help lower triglycerides. According to Healing Gourmet: Eat to Beat Diabetes (McGraw-Hill, 2006), omega-3s can also help reduce inflammation, lower blood pressure, and reduce the risk of blood clots.
Although fish is good for you and is considered a lean-meat substitute for its high protein, concerns have been raised about harmful mercury levels and other toxins found in some fish.
According to the American Heart Association, swordfish, shark, golden bass, golden snapper, and king mackerel have the highest mercury levels, measuring up to 0.99 parts per million for a 3-ounce serving. Fish lower in mercury for a 3-ounce serving include wild salmon (.01 ppm), herring (.04 ppm), catfish (.05 ppm), and canned light tuna (.12 ppm).
Try preparing fish on the grill, baked, broiled, or steamed. One serving of fish is 1 ounce.
Our protein-packed fish recipes:
Spice-Rubbed Salmon with Tropical RicePecan-Crusted Fish with Peppers and Squash
Flaxseed is the new "it" superfood, noted for its alpha-linolenic acid (ALA), a fatty acid that can be converted into omega-3 fatty acids, which offer similar benefits as the omega-3 fatty acids EPA and DHA found in fish. ALA omega-3s are known for helping to lower triglycerides, reduce inflammation, and decrease the risk of heart disease.
Flaxseed has emerged as a must-eat power food for overall health. High in both soluble and insoluble fiber, flaxseed is also a good source of lignans, a phytoestrogen that is considered another type of antioxidant.
Flaxseeds are available whole, ground (milled), or as flaxseed oil. To reap the most nutritional reward from the nutty-flavored flaxseed, use ground flaxseed on salads and cereal and mixed into breads, smoothies, and dressings.
Our best flaxseed recipes:
Flaxseed and Rye BreadsticksSalmon and Spinach Salad with Flaxseed Dressing
They're not just for Thanksgiving dinner! Cranberries are a power fruit packed with the disease-fighting antioxidant vitamin C that can be eaten year-round. Although best known for helping to prevent urinary tract infections, cranberries and their abundant phytonutrients, including anthocyanins, may also help protect against cancer and cardiovascular disease, studies suggest.
Anthocyanins provide cranberries and other red, blue, and purple food their color and more antioxidant power.
Add cranberries to smoothies, salads, or delicious chutneys. Look for cranberries in pre-packaged bags, in the freezer section, jellied, dried, or juiced. Be sure to look for reduced sugar or sugar-free cranberry products. One serving of dried cranberries is 2 tablespoons.
Check out these great cranberry recipes:
Cranberry-Almond CerealCilantro Tabbouleh with Cranberries
The soluble and insoluble fiber in apples can benefit people with diabetes. According to a 2003 study published in the Archives of Internal Medicine, a diet high in fiber can reduce the risk of cardiovascular disease-a leading diabetes complication, which is often caused by high cholesterol, lack of exercise, and obesity. The good news is one medium-sized apple packs 3 grams of fiber--12 percent of the recommended 25 grams per day.
Plus, the soluble fiber in an apple may help slow digestion. According to the Cleveland Clinic, some research has indicated this slowing-down process may help regulate cholesterol and stabilize blood glucose.
Eating apples, especially with the skin, not only increases your fiber intake but provides vitamin C and flavonoids, a disease-fighting antioxidant.
Our best apple recipes:
Savory Pea Pods and ApplesApple Crisp
A dessert straight from nature, melons come in many varieties including watermelon, cantaloupe, muskmelon, honeydew, casaba, crenshaw, Persian, and pepino.
While all provide good nutrients, watermelon is high in vitamins C and B6 and is a good source of the antioxidant lycopene, which may help protect against cancer, says nutritionist Jeannette Jordan. Lycopene is commonly associated with tomatoes and tomato juice, but watermelon is another optimal source. Watermelon is also high in beta-carotene, which the body uses to make vitamin A.
Honeydew is high in vitamin C and a good source of potassium, which can help improve or maintain blood pressure, according to the Harvard Medical School Family Health Guide Online. Check with a health-care professional before increasing potassium intake if you have kidney complications or kidney disease.
Cantaloupe is also high in potassium and the antioxidant beta-carotene, and it's a good source of fiber, vitamin C, and folate. The American Heart Association recommends getting enough folate and other B vitamins in your diet to help lower homocysteine levels, which may help decrease the risk of heart disease.
Tips for choosing the best melon:
Watermelon should be firm and without bruising or dents. Store whole melons at room temperature for up to 10 days. One serving is 1 slice or 1-1/4 cups cubed.
Honeydew should feel heavy, have a slight scent, and not have bruising or softness. One serving is 1 slice or 1 cup cubed.
Cantaloupe should have well-defined netting, feel heavy, and have a strong smell. Store cantaloupes away from other foods to avoid crossing flavors. One serving is 1/3 of a melon or 1 cup cubed.
Easy, refreshing melon recipes:
Marinated MelonSunrise Smoothies
Nuts are a good source of protein, fiber, vitamin E, and flavonoids and are power-packed with monounsaturated fat. Plant sterols known to lower cholesterol also naturally occur in nuts.
According to the Mayo Clinic, about 80 percent of a nut is made of up fat. Although nuts contain healthy fats, they are also high in calories.
Walnuts, almonds, macadamia nuts, pecans, and hazelnuts are just some of the nuts that can help lower LDL (bad) cholesterol, making them heart-healthy choices.
Posted via email from WellCare
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