From Spotlight on Health Mar./Apr. 2008

You are what you eat, so here is a list of the best nutritional choices to make for your body.

1. Berries
All berries contain lots of vitamins and fiber. They also are an excellent source of antioxidants, which help prevent cancer and heart disease.

2. Citrus
Loaded with Vitamin C, one serving of citrus meets your total daily needs. Citrus fruits provide flavanoids and fiber, which lowers production of cholesterol.

3. Vegetables
Partake in a “rainbow” of vegetables every day. Orange and yellow veggies promote healthy skin and hair, good vision and protect against cancer. Lycopene in tomatoes also fights cancer and
promotes heart health.

4. Whole grains
Antioxidants, vitamin B and fiber are benefits of eating whole grains, which are shown to reduce the risk of heart disease, Type 2 diabetes and colorectal cancer.

5. Salmon
All fish are good sources of low-fat protein, but cold water fish such as salmon and mackerel contain Omega 3 fatty acids, which reduce risk of heart disease and cancer and decrease arthritis. Ground flaxseed or walnuts also contains Omega 3 fatty acids.

6. Legumes
Rich in folic acid, calcium, potassium, zinc, antioxidants and soluble fiber, legumes such as beans, peas, peanuts and lentils are truly super foods. They also contain “prebiotics” for beneficial bacteria growth in the intestine.

7. Nuts and seeds
Even though they are good for you, watch the quantity of nuts and seeds since they are high in calories. Sesame, pumpkin and sunflower seeds contain phytosterols, which are known to lower cholesterol.

8. Lean protein
You can choose from a variety of sources: fish, skinless chicken or turkey, pork tenderloin, lean beef, soy and low-fat dairy. These foods will help build and preserve muscle, make important enzymes and hormones, and provide a source of iron, selenium and zinc.

9. Tea
The second most popular drink in the world, tea has antioxidants, which help to prevent heart disease. And, tea has half as much caffeine as coffee.

10. Olive oil
As a monounsaturated fat source, olive oil may lower“bad” (LDL) cholesterol. It’s an excellent replacement for saturated fats, like butter, but it is high in calories, so limit intake.

Source: Diane Giambruno, R.D., Central Minnesota Heart Center at St. Cloud Hospital.