1. Berries(blueberries, strawberries, raspberries, cranberries, etc.) - Offer powerful anti-oxidant protection, which not only protects the heart but also may protect against skin aging. Note that the darker they are, the more anti-oxidants they have. Aim for a handful serving a day. Frozen are just as good as fresh. Eat them as they are or on your morning cereal.2. Beans - A great source of protein, vitamins and minerals. Look to steam rather than boiling, and if you do boil, don't (literally) boil the life out of them! A bit of crunch is better than soft and squidgy! Soya beans(edamame) have a very high protein content as well. They can be eaten with lean meats or put in salads. Other sources include red clover, kudzu, mung beans, alfalfa sprouts, black cohosh, and chickpeas.
3. Eggs- A great source of natural protein, and a good source of vitamin B12 and choline, which is linked to brain development, and contains antioxidants, such as selenium,which protect the body from free radical damage. You should only look to limit eggs if you have high cholesterol levels. Even then, you can still use the eggs whites for protein!
4. Fatty fish- like salmon, sardines, and mackerel. A great source of omega-3. Aim to consume 2-3 servings per week, alternatively combine with a good quality Omega-3 supplement.
5. Green Tea - As discussed in the Green Tea post, Catechins, the main polyphenolic constituents of green tea leaves, have been found to have a number of significant antioxidant properties and health-promoting effects.
6. Nuts - Another great source of protein, and are rich in fibre, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats).Use them to snack on mid morning and afternoon, but aim to only have roughly 25g or a small palmful. They are a concentrated food, go easy on them!
7. Oats -A great, slow energy releasing food to start the day. Rich in soluble fibre which can help your body from absorbing fat. Plus, fibre keeps you satisfied, and boosts your energy levels.
8. Spinach & dark green vegetables - They are very filling, high in fibre and vitamins, and low in calories, making them perfect foods to keep your heart healthy and your waistline slim.
9. Tomatoes - The powerhouse nutrient in all these super foods is lycopene. Research is starting to show that lycopene may protect against cancer and it's also a powerful antioxidant that can help fight heart disease.
10. LIVE Bio Yoghurt - contains healthy "probiotics" which will help your digestive system to process nutrients from food, and continue to work as it should.
2 comments:
Mix 1 , 6 , 7 and 10 together and Tah Dah 40% good eating, Ohhh Mark will be pleased. Breakfast / lunch made easy. Hurrah
Tho lunch could also be 2, 3 or 4, 8 and 9, and washed down with some 5.
You only like this game as it reminds you of ordering from a Chinese menu!!
Post a Comment