Foods that contain a powerhouse of nutrients ward off chronic diseases and keep us looking our best.
Here are 12 tips to make our diet super-nutritious:
- Antioxidants help prevent cellular damage. Eat plenty of foods rich in antioxidants such as almonds, berries, citrus fruits, carrots, spinach, tomatoes, and capsicum/bell peppers. Top your cereal with almonds or berries; add tomatoes to sandwiches, soups or stews; layer your whole grain bread sandwich with slices of capsicum and fresh spinach.
- Calcium keeps bones and teeth strong, and low-fat dairy products help lose weight. Start your day with tea made with skimmed milk.
- Have a bowl of whole grain cereal with skimmed milk and fresh fruit for breakfast.
- Snack on low-fat yoghurt or low-fat cheese in-between meals for energy boosts.
- Eat whole fruits and vegetables daily for a healthy dose of fibre. Aim for five to nine servings a day. Remember, juices do not contain as much fibre as the whole fruit.
- Beans are loaded with fibre and protein, so add them to soups, stews and salads.
- Soy lowers cholesterol, which helps prevent cardiovascular disease. Use soy products like tofu, liberally in your meals. Tofu takes on the flavour of foods that it is cooked with. Try a stir-fry of colourful vegetables and cubed tofu with a light sauce for a quick meal or snack.
- Most of us do not get enough of water. As a result, we may look peaked and feel fatigued. Our bodies are composed of more fluid than anything else, so water is a vital nutrient for our well-being. Carry a water bottle with you for a quick drink throughout the day.
- Do not rely on thirst; this sensation diminishes with age. Drink often and choose nutritious liquids, like 100% fruit and vegetable juices, skimmed or low fat milk, soups/broths and teas.
- Keep Fruit & Nut Granola bars in stock as quick energy boosters.
- Fibre does wonderful things for the body, from lowering blood cholesterol and sugar levels, maintaining the weight, to preventing certain cancers. Read food labels carefully, while buying whole grain breads and cereals, to check that they should provide three or more grams of fibre per serving.
- Make a salad of nuts, baby carrots, baby tomatoes, and capsicum slices for a nutritious in-between meals’ snack.