Nutritionist Joy Bauer shares her list of healthy items you should add to your next shopping list.";
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Ostrich is a healthy and delicious lean substitute for any red or white meat -- including beef, chicken, turkey, pork or lamb -- in any of your favorite recipes. It absorbs your favorite seasonings and is loaded with protein, iron and zinc, one of the key ingredients for maintaining healthy eyes.
AREDS and the Rotterdam study confirmed zinc's role in eye health. Zinc is found in the retina, and helps the functioning of enzymes responsible for eye health. In people with macular degeneration, levels of zinc in the retina can be very low, so eating zinc-rich foods is a logical first step for preventing and treating macular degeneration.
Look for ostrich in specialty stores and/or online. ";
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Beets are one of the best sources of folate, a nutrient which lowers your blood levels of homocysteine, an inflammatory amino acid produced by the body. Beets also contain betacyanins, an antioxidant which may prove to be a potent cancer fighter.
One cup of beets provides only 60 calories, NO fat, about 40 percent of your daily value for folic acid and 4 grams of fiber.
Enjoy beets raw, sliced, or prepare a delicious beet salad by tossing them with olive oil and a splash of lemon. The leaves and stems are also packed with nutrition – sauté with garlic, olive oil, kosher salt, ground black pepper and dig in! ";
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One cup of chopped cabbage contains 20 calories, 2 grams fiber and is loaded with sulforaphane, a cancer-fighting chemical that’s been shown to decrease cellular damage throughout the body.
Add cabbage to your salads or order steamed ‘moo shoo vegetables’ at your local Chinese restaurant (request sauce on the side and go easy!), or try my low-calorie creamy coleslaw. ";
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TDY_Health_BestFoods[i-1].body = "
Guava is a tropical super fruit. One cup provides 110 calories, 376 milligrams Vitamin C (that’s more than 300 percent of the daily value), 699 milligrams potassium and 9 grams of fiber!
Guava also provides a hearty dose of lycopene, an antioxidant that fights prostate cancer (when it comes to lycopene, most people only think about tomatoes). You’ll find this exotic fruit in Latin grocery stores and at high end markets. Dig in and enjoy every part -- rinds, skin, seeds and all!
";
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This vegetable’s greatest health benefit comes in the form of lutein and zeaxanthin, a matched pair of antioxidants found in high concentrations in the tissue of the macula (located in the center of the eye’s retina). Because they absorb 40 to 90 percent of blue-light intensity, these nutrients act like sunscreen for your eyes. Studies have shown that eating foods rich in lutein and zeaxanthin can increase the pigment density in the macula. Greater pigment density means better retina protection, and a lower risk of macula degeneration. At least one study has confirmed that eating foods with high amounts of these antioxidants seems to reduce the risk of developing macular degeneration.
One cup Swiss hard provides only 35 calories! For a few more calories, try this delicious recipe:
Over high heat, warm 2 tablespoons olive oil in a large, non-stick frying pan. Add 2 cloves garlic and cook 1-2 minutes, stirring constantly. Add 2 pounds Swiss chard and sprinkle with kosher salt. Cook 4-5 minutes until the Swiss chard is soft and reduces half in volume. Serve immediately.
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Pumpkin seeds are an excellent source of magnesium, which has several proposed health benefits such as decreased risk of heart disease and diabetes. Plus, magnesium has been shown to reduce the frequency and intensity of migraine headaches.
Eat them whole, shells and all. One ounce provides 150 calories, 9 grams protein, and 150 milligrams magnesium.
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TDY_Health_BestFoods[i-1].body = "
Pomegranate seeds are delicious, juicy, high in potassium, and a great source of fiber. What’s more, they’re rich in three different types of polyphenols -- tannins, anthocyanins, and ellagic acid –- which have been shown to help prevent cancer and heart disease. ";
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TDY_Health_BestFoods[i-1].body = "
Pistachios naturally provide phytosterols and soluble fiber – two powerful plant compounds that help lower bad cholesterol (LDL-cholesterol).
They’re also my \"nut of choice\" when it comes to weight loss. For 100 calories you get about 25 pistachio nuts (per nut, they’re the least caloric of all nuts), and because they’re in the shell, they’ll slow down your eating!
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