In their December 2011 Nutrition Action Healthletter, Center for Science in the Public Interest (CSPI) discussed several foods and how they can positively your health. I wanted to highlight several foods in this article that help protect you against a variety of health ailments and those foods to limit.
GOAL: Lowering cholesterol
Choose often: Monounsaturated oils (olive, canola and safflower), nuts and fatty fish (salmon, mackerel)
Limit: Fatty meats, butter, full fat cheese and cream, frosting and pie crust (foods high in saturated fat and trans fat)
GOAL: Protecting eyes
Choose: Kale, collards, spinach and Swiss chard (lutein-rich foods) and fatty fish (salmon, mackerel)
Limit: Soft drinks, sweets, white bread, pasta and white rice (refined grains and added sugars)
GOAL: Preventing colon cancer
Choose often: Lowfat milk (calcium-rich foods), whole grains, beans vegetables and fruit (high fiber foods)
Limit: Bacon, hot dogs, sausage, lunch meats, beef, pork and lamb (red or processed meats)
GOAL: Staying regular
Choose often: Wheat bran, oat bran, beans and prunes
Limit: Iron supplements
GOAL: Lowering blood pressure
Choose often: Vegetables, fruit, fish, beans, lowfat milk and yogurt (potassium-rich foods and foods high in plant protein)
Limit: Soups, processed meats, pizza, restaurant dishes (high sodium foods)
How amazing that many of the diseases which ail people today can be easily prevented by stocking their pantries (freezers and refrigerators) with nutrient-rich foods. Choose the foods that CSPI suggested in their article more often to create a healthy plate and you will be well on your way to a combating a lifetime of ailments.
Source: “Eat Smart: Which foods are good for what.” Nutrition Action Healthletter. Center for Science in the Public Interest. December 2011.