Five Foods You Should Eat Every Day

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Five Foods You Should Eat Every Day
By Sue Gilbert, M.S., Nutritionist

The wider the variety of the foods you eat, the better chance you have to get all the nutrients needed for good health. But there are some foods with such a strong link to disease prevention and a wealth of nutrients that it makes sense to eat them every day.

Oranges (or orange juice): A great source of folic acid, fiber, antioxidants beta-carotene and vitamin C, and anti-cancer compounds flavonoids and carotenoids. Drink fresh orange juice, eat fresh oranges for snacks, make fruit salad with oranges, toss peeled orange sections into a spinach salad.

Dark Leafy Greens: Full of anti-cancer compounds, vitamins and minerals. Contains folic acid to help prevent neural-tube birth defects, antioxidants beta-carotene and vitamin C, fiber, and anti-cancer compounds beta-carotene and lutein. Try spinach, collard greens, kale, turnip greens. Eat raw or lightly cooked. Use in salads and stir-fry.

Bran Cereal (or other rich source of wheat bran): Prevents constipation, is a potent anti-cancer agent, prevents polyps, may fight breast cancer by diminishing estrogen supplies. Mix in with your other cereals, make bran muffins, sprinkle on salads, mix into casseroles, even eat out of hand with a mix of raisins and nuts.

Yogurt (low fat, with live cultures): Supplies calcium to prevent osteoporosis, boosts immune function, fights bacteria, has anti-cancer properties, may prevent yeast infections. Make fruit and yogurt smoothies, top vanilla yogurt with fresh fruit and granola, use on baked potatoes instead of sour cream.

Soy: Contains phyto-estrogens that may help relieve hot flashes and fight osteoporosis in postmenopausal women, anti-cancer activity may be antagonistic to breast cancer, source of high-quality protein. Eat as tofu, tempeh, soymilk or boiled soybeans. Add tofu to stir-fry, grill tempeh instead of burgers, use soybeans instead of pintos for refried beans. Add chilled cooked soybeans to salads, make bean soup with soybeans, use soymilk instead of cow's milk on cereal.

Sue works as a consulting nutritionist. For many years she worked with Earth's Best Organic Baby Food, integrating nutrition and product development. She has written numerous articles on children's health and nutrition for parenting publications. Sue's extensive archive of articles address various aspects of good nutrition: from ways to get the
nutrition you need during pregnancy; to weaving more fiber into your diet; to tips for dealing with picky eaters. http://www.avalon.net/~bgilbert/suebookmark.htm

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