Power Up Your Plate
How healthy is your diet? If you’re like most people, you probably tend to eat the same meals day after day—cereal and fruit for breakfast, a sandwich for lunch, pasta for dinner, and maybe something sweet for dessert.
Other than being boring, there’s nothing wrong with that. Many foods can be a part of a healthful eating plan. But the fact is that some foods pack far more nutritional punch per serving. Add more of these “super foods” to your regular eating plan, and you’ll boost your vitamin and mineral intake.
Incorporating these nutrient-dense foods into your diet is particularly important if you’re trying to lose weight, says Joan Carter of Houston, Texas, a registered dietitian and spokesperson for the American Dietetic Association. “It’s the nutritional bang for your kilojoule,” says Carter. “If you’re watching your weight and consume only 6720 kilojoules per day, for example, you want to be sure that those calories are spent wisely.”
Do you think because you work out that you don’t have to worry about food choices? Think again, Carter says. “People who are really active can have a little more swing in terms of the number of kilojoules they can consume, but they’re also putting more demands on their bodies,” she says. “Most casual athletes don’t have huge increases over standard recommended daily allowances, but for anyone, choosing food that gives you good nutrition will basically make you feel better. A good diet can be your best friend in terms of your athletic performance.
So, the next time you’re dining out or shopping for groceries, give these 13 super foods a try.
spinach
Do your salads consist mostly of iceberg or leaf lettuce? Add spinach to your salad, and you’ll get much more from your bowlful of greens. “Spinach is at the top of my list,” Carter says. “You’ll get much more bang for your calorie because you get vitamin A, iron, and folic acid.” In general, the darker the greens, the more nutrients they contain.
collard greens
You probably didn’t know that a cup of collard greens has as much calcium as a cup of milk. “Collard greens are an excellent source of calcium and are low in kilojoules if you cook them right,” Carter says.
strawberries
Strawberries aren’t just delicious; they’re loaded with folic acid and are high in vitamin C. A cup of strawberries contains only 190 kJ, yet almost four grams of fibre, too. Add some to your cereal in the morning, eat them with your lunch, or serve them with low-fat or non-fat yoghurt for a light dessert.
asparagus
If you turned up your nose at asparagus as a kid (or an adult), you may want to reconsider. Asparagus is high in folic acid, which helps prevent spina bifida and other neural-tube birth defects. And new research suggests folic-acid foods such as asparagus play a role in preventing heart disease. It’s also a natural diuretic—if you’re a woman who tends to bloat before your period, add some asparagus to your meals the week before to help relieve water weight gain.
oats
You’ve probably heard that oatmeal is a healthy way to start your day, and for good reason. “Oats are high in soluble fibre, which is what makes it gummy when you cook it,” says Carter. “It mops up cholesterol and helps keep your blood cholesterol low.” Look for cereals containing oats, or make instant oatmeal, which makes a quick, satisfying breakfast.
walnuts
Walnuts and other nuts are a good source of omega-3 fatty acids, which are also found in fatty fish such as salmon. “A handful of walnuts will give you protein, and they’re high in monosaturated fats,” Carter says. Walnuts are also high in vitamin E, a powerful antioxidant. Since they are high in kilojoules (28 g contains about 755 kJ), limit yourself to small servings. Or try nut butters such as almond butter or peanut butter. Just remember that these are high in calories too.
skim milk
You probably already know of skim milk’s reputation—you get 302 milligrams of calcium and 8.4 grams of protein in a cup of skim milk without any added fat. When you’re cooking, however, you may want to experiment with evaporated skim milk.
“It’s got double the calcium of skim milk, and you can use it to make soups, casseroles, and anything that you would add milk to,” Carter says. It contains about 250 kJ per cup.
yoghurt
Yoghurt contains live cultures that are considered “probiotics.” “Probiotics essentially colonise your intestine with ‘happy’ bacteria that are good for you, as opposed to bad bacteria,” Carter says. “And the reduced-fat versions of yoghurt are low in calories and high in calcium.”
Try yoghurt with cereal or fresh fruit for breakfast, or use plain, fat-free yoghurt on your baked potato instead of sour cream.
broccoli
When choosing vegetables, consider broccoli—it’s a great addition to soups or casseroles.
Broccoli is high in vitamins A and C, and it’s naturally filling—a cup of chopped raw broccoli will provide you with almost two and a half grams of fibre for only 335 kilojoules.
kiwifruit
The modest kiwi beats out many other fruits when it comes to nutrient composition per serving, Carter says. It’s high in vitamins A and C, and two kiwifruit have more potassium than a banana.
Kiwifruit can be a little tart, but it’s great served sliced in fruit salad with strawberries, grapes, melons and other milder-tasting fruits.
grapes
Grapes, particularly dark grapes, have polyphenolic compounds, the phytonutrients that help your body repair and maintain its cells, Carter says.
Grapes are also high in water, which will help your body stay hydrated, especially if you exercise a lot.
A cup of grapes has about 244 kJ, and they’re a good source of potassium as well.
beans
Beans are a good source of folic acid, and make a great substitute for meat-based protein. They’re also high in fibre and relatively low in calories.
For example, a cup of chickpeas (garbanzos) contains 1130 kJ and nearly 5.7 grams of fibre; a cup of black beans, 955 kJ and 7.2 grams of fibre; and kidney beans, 945 kJ and 6.4 grams of fibre. Include more beans in your meals.
Try bean-based soups, make homemade chilli, or eat more bean dishes when you dine at Mexican or Indian restaurants.
tomatoes
Tomatoes are one of the most popular foods—we eat them in pizza, tomato sauce, pastas, salsa, and of course, fresh on salads and sandwiches. Tomatoes are high in vitamins A and C, and they contain lycopene, a phytochemical that appears to help prevent macular degeneration, a condition that can lead to blindness.
And at only 150 kJ for a medium-sized tomato, you’re getting a lot of nutrition per serving.
As you plan your diet, don’t just focus on kilojoules. Think of vitamins, minerals, fibre and phytochemicals you need as well.
Make an effort to choose more nutrient-dense foods, and you should notice an improvement in your health and your performance both at and away from the gym.
Reprinted, with permission, from Vibrant Life.
you are what you eat
The term vegetarian can mean different things depending on the types of animal-based foods—if any—eaten. A common factor in all vegetarian diets is the emphasis on plant-based foods.
There are several types of vegetarian diets, although some might argue some of these diets aren’t truly vegetarian:
- Lacto-ovo-vegetarian.
Includes eggs, milk and milk products, such as cheese and yogurt. No red meat, fish or poultry is eaten. - Lacto-vegetarian.
Milk and milk products are allowed. No eggs, meat, fish or poultry are eaten. - Vegan.
The only foods eaten are from plant sources. No foods from any animal source or with ingredients from an animal source are eaten. - Pesco-vegetarian.
Fish is part of this diet. No red meat or poultry is eaten. - Pollo-vegetarian.
Chicken is included in this diet. No red meat or fish is eaten. - Semi- or demi-vegetarian.
Meat is avoided for the most part, but may be eaten on rare occasions.
Source: Mayo Clinic Health Letter (March 2003)
SHOPPING TO SAVE
After completing a billion-dollar deal, a businessman was asked the secret of his success. His reply was simple: “A billion-dollar deal is no different from buying or selling a house, a car or a loaf of bread. If something I have is of little value to me, I sell it for the best price I can get. On the other hand, if I see something that’s good value, I purchase it.”
When buying foods we look for taste, economy and, of course, a healthful product. The best combination of these factors means good value for money. The challenge is finding the best combination.
Many of us have arrived home from the supermarket with our bargains only to find that the tomato sauce it too runny, the canned fruit has a strange colour or the toilet paper won’t separate into sheets. And then’s there’s the highly advertised cereal we bought without thinking about how much fat and sugar it contains. It doesn’t take us long to realise these purchases weren’t good value for money.
According to the Australian Commonwealth Department of Health, some 60 per cent of all disease are related to poor nutrition. Choosing correct foods can prevent many of the diseases that afflict Australians and New Zealanders.
1. Plan ahead
Success in food purchasing begins with good planning. What do you expect from the food you purchase? A meal that promotes health is a good place to start, and naturally you’ll enjoy the food more if it tastes good. Of course, don’t pay any more than you have to.
2. Choose healthful foods
As a general rule, buy mainly fruit, vegetables and cereals. Add some protein foods and include only minimal amounts of refined sugar and fats.
You can gain a good balance of nutrients on a lacto-ovo-vegetarian diet where vegetables, fruit, cereals, nuts and legumes make up the main part of the diet, and dairy products and eggs are the only source of animal product food.
Foods of plant origin are generally high in dietary fibre and low in saturated fats. Both factors are important for a good diet.
3. Plan the week’s meals
Remember for whom you are buying the food. Try to buy what you and they will like. Plan the week’s menu, so you can prepare a shopping list and estimate what the cost will be.
If your menu is over budget, you may have to include some more economical meals—using, for example, a pasta or rice base.
On the other hand, if the menu is under budget, you may be able to add something special, such as strawberries.
hot shopping tips
A good shopper will balance the price of an item against convenience and quality. Consider the following:
- It’s most convenient to make all purchases at a supermarket that has shopping trolleys and car parking facilities.
- Check newspapers and consumer magazines for details of supermarket prices.
Some supermarkets are cheaper than others, but they may offer inferior service or choice. - Become familiar with prices so you can recognise a genuine special. Only purchase specials if you need them.
- Compare the price of equivalent frozen, canned and fresh vegetables. But remember “fresh is best.”
- Avoid highly processed and refined foods. The manufacturers call these “value-added foods”—because you pay a lot for what you get. They’re usually heavily advertised—for which you also pay—and are more likely to contain food additives.
- Learn how to interpret the information provided on packaged foods. Calculate cost per 100 grams. Check the use-by dates. Read the list of additives on food packages and make a judgment.
- Avoid foods containing high levels of salt, sugar or fat.
- Specialty food shops—bakers, delicatessens and fruit markets—often provide price and service advantages over supermarkets. These products often have mark-ups of up to 100 per cent, so there’s opportunity for excellent specials.
- A bulk-buying group can save cost by purchasing fruit and vegetables at wholesale markets, and by buying cases of processed foods from grocery wholesalers. However, storage and distribution problems may not be worth the money you save.
- Seasonal conditions influence the price of fresh fruit and vegetables. After rain, the price of fresh vegetables can be high.
- When passing through the checkout, ensure the operator is accurate and avoid being hooked on the confectionery bait that has been strategically placed to obtain more money from you.
By following these easy steps and observing the tips, you’ll not only spend money, you’ll save it as well! —Bob Hosken
| This is an extract from November 2004
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