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TEN FOODS YOU OUGHTA’ EAT

GO NUTS: Over nuts and seeds – here’s why

• Contain healthy fats

• Help reduce cholesterol

• Provide fiber for the diet

• Help avoid blood sugar spikes after a meal

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1. NUTS

Quick Tips:

• Choose: Almonds, Walnuts and Pecans

• Sesame Seeds: Contains calcium

• Keep it to just a handful

– ¼ cup contains 200 calories

• Try nut butters

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ADDING NUTS TO YOUR DIET

Because they are PACKED with nutrients!

• Contain cancer fighting antioxidants

• Loaded with vitamins and minerals

• Great source of fiber

• Help preserve eyesight and fight off disease

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2. LEAFY GREENS

Quick Tips:

• Try: Kale, spinach, broccoli, brussels sprouts,

parsley, green beans, bok choy, watercress,

arugula, swiss chard

• Eat fresh or frozen

• Chop on salads, add to soups, eat as a side

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ADDING LEAFY GREENS

The Whole Fruit, and nothing but the fruit …

• Low in sugar and calories

• Good source of fiber, vitamins and minerals

• Aids with memory and urinary tract infections

• Contain antioxidants: cancer-fighters

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3. BERRIES

Quick Tips:

• Choose blueberries, raspberries, strawberries,

blackberries, marionberries, cherries, etc.

• Sprinkle with yogurt, on top of cereal, in salads

• Choose organic if possible

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ADDING BERRIES TO YOUR DIET

The more you eat, the more you … BENEFIT

• Good for the heart and packed with nutrients

• Provide protein, fiber, and zero fat

• Help reduce cholesterol

• Help fight off chronic disease

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4. BEANS

Quick Tips:

• Examples: black beans, pinto beans, kidney

beans, garbanzo beans, peas.

• Lentils: contain the highest amount of protein

• Canned beans offer convenience

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ADDING BEANS TO YOUR DIET

Repeat after me: Fat doesn’t make you fat!

• Salmon = High in omega-3 fats

• Omega-3 fats are essential

• Helps memory

– Improves metabolism

– Protects from heart disease

– Helps balance blood sugar

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5. SALMON

Quick Tips:

• Wild is better than farmed (when available)

• Try baking or grilling (avoid frying)

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ADDING FISH TO YOUR DIET

How Sweet it is – Potato that is

• Naturally sweet complex carbohydrate

• High in vitamin A, iron, beta carotene,

potassium and calcium

• Good source of fiber

• Antioxidant and anti-inflammatory

• Good for skin and eyes

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6. SWEET POTATO

Quick Tips:

• Try baked with some cinnamon

• Puree with bananas, cinnamon and

a touch of maple syrup for a sweet treat

• Slice and eat raw (like carrots!)

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ADDING SWEET POTATOES

The Plump and Juicy Powerhouse

• High in lycopene – a cancer protective nutrient

• Packed with vitamins (V-A, V-C, B-vitamins, etc.)

• Good source of potassium and fiber

• Reduces blood clotting

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7. TOMATOES

Quick Tips:

• Aim for 10 servings per week

• Cook them with oil to activate the lycopene

• Try tomato sauce, grilled tomatoes, tomato juice

• Eat them with a variety of foods

• Choose the deepest red versions

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ADDING TOMATOES TO YOUR DIET

Experiment with Whole Grains!

• Good source of fiber, B-vitamins, magnesium,

phosphorus and phytonutrients (lignans)

• Helps lower cholesterol & blood sugar

• MAY reduce risk of childhood asthmas

• Reduces risk of heart disease, type 2 diabetes,

cancer and other chronic diseases

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8. BARLEY

Quick Tips:

• Mix barley with hot cereals or in soups

• Mix barley flour with whole wheat for breads

• Try hulled, pearled, or flaked barley

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ADDING BARLEY TO YOUR DIET

You Mean Chocolate is HEALTHY?!?!? – Yes… …

• Healthy flavenoids

Quick Tips

• Dark chocolate AND milk chocolate

• Use in moderation to avoid saturated fat

and sugar

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9. DARK CHOCOLATE

Do your heart a favor … and ADD avocado

• Great source of healthy fat –

lowers cholesterol

• Great source of potassium –

lowers blood pressure

• Reduces cancer risk

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10. AVOCADOS

Quick Tips:

• Say OK to guacamole!

• Add to salads, sandwiches, etc.

• Use wisely and in moderation

• Choosing a ripe avocado at the grocery store

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ADDING AVOCADO TO YOUR DIET

SUMMARY AND

QUESTIONS

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