Maintaining an ideal mix of nutrients over time can lower your risk for diseases like heart disease and diabetes. Such “healthy foods” include whole grains, fruits and vegetables, lean meats, milk/yogurt and plant chemicals called phytochemicals.
Berries are rich in both fiber and antioxidants, while leafy greens supply vitamin A, calcium and omega-3 fatty acids; fish provides omega-3s and iodine; nuts provide both protein and healthy monounsaturated fats – perfect for weight management!
Cauliflower
Cauliflower (Brassica oleracea variety Botrytis) is an edible bulbous flower belonging to the family Brassicaceae, alongside cabbage, Brussels sprouts, kale and collard greens. Low in calories yet rich in folate, vitamin C and potassium content – cauliflower provides essential nutrition.
Cauliflower can be enjoyed raw in salads or cooked through the following methods: raw, mashed, steamed, sauteed, roasted, grilled or battered and fried (note that eating too much cauliflower can lead to digestive discomfort for some people, including bloating and gas). (This should only be eaten in moderation!)
When buying cauliflower, look for heads with tight, creamy-white curds and bright-green leaves attached securely. Whenever possible, organic varieties should be chosen as conventionally grown produce may contain pesticides.
Cucumbers
Cucumbers are an excellent source of nutritional benefits and low in calories, offering vitamin C, potassium, vitamins K and B6 (thiamin folate magnesium), as well as lignans flavonoids and triterpenes. Cucumber’s anti-inflammatory properties and high water content help reduce puffiness around eyes when placed directly onto eyelids.
Cucumbers can be grown as either slicing or pickling varieties and harvested between 50 to 65 days after sowing seeds. A delicious cucumber appetizer would be smearing party rye or pumpernickel bread with light mayo before topping with an uncut slice of cucumber for an appetizer, or mixing cucumber slices into chunky salads made up of tomato, avocado and feta cheese for an interesting salad experience.
Garlic
Garlic belongs to the allium family of plants, along with onions, scallions, leeks and chives. It boasts an intense, pungent flavor which softens upon cooking.
Vitamin B6 can aid your metabolism and immune system. Furthermore, selenium provides excellent bone strength development as well as reproduction aiding and blood clotting support – all key elements for supporting a healthy immune system.
Garlic can provide many health advantages, from lowering cholesterol to improving heart health and even protecting against colds. Furthermore, garlic extracts have even been shown to reverse natural killer cell decline associated with digestive cancer progression and chemotherapy treatments – in one small trial this was confirmed as being true!
Cheese
Cheese is an excellent source of protein and calcium; some varieties even provide probiotics – all essential building blocks of health. But cheese does contain saturated fat and sodium. A Dutch study of 34,409 adults concluded that those who consume full-fat dairy products such as cheese have a decreased risk of cardiovascular disease than those who don’t consume such products regularly.
Cheese can be enjoyed in a healthy manner by choosing how it’s consumed: when combined with high-saturated fat foods like bacon or refined grain buns, such as refined wheat bread buns. Consuming cheese alongside fresh fruit or nuts may actually lower both LDL cholesterol and triglyceride levels.
Dairy
Dairy foods are an excellent source of nutrition, offering protein, calcium and vitamin D. Furthermore, dairy provides potassium which may help lower blood pressure.
Dairy products provide essential nutrition that fits easily into any lifestyle. From an afternoon glass of milk and yogurt parfait, to cheese and crackers, dairy is an nutritous way to nourish muscles while providing calcium to strengthen bones.
Registered dietitians understand the nutritional benefits of dairy for all, whether or not you’re lactose intolerant or following a vegan diet. But do you know what signs to look out for when shopping? Use this chart as a reference point when purchasing foods with dairy contents.
Yogurt
Yogurt, made by fermenting milk with a yogurt culture, contains many essential nutrients – protein and calcium are just two. Furthermore, probiotics found in yogurt may aid digestion while helping boost immune health and supporting overall wellness.
Yogurt contains both calcium and phosphorus, two essential minerals that work together to promote bone health. Furthermore, yogurt provides protein essential for muscle development and post-exercise recovery.
When purchasing yogurt, look for varieties with less added ingredients and sugar content than others. Enjoy it on its own or add it into sweet or savory recipes; keep an eye out for products with “Live & Active Cultures” stamped labels to ensure you are receiving enough beneficial microorganisms.
