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Absolutely
Essential Nutrition
Self, July
2001
These
are the foods you have to fit into your diet each day--or
every few days--to stay healthy.
|
| Every
Day: |
| Whole-wheat
bread, cereal, pasta: |
Great
sources of fiber--get at least 20g a day. |
| Fruits,
dark vegetables: |
They
have beta carotene which helps produce vitamin A,
which helps eyesight and fights disease. |
| Calcium: |
Protect
your bones with 1,000mg calcium each day. |
| Berries,
red grapes: |
These
fruits have phenols that may lower the risk of cancer
and heart disease, but the phenols dissipate after
24 hours, so eat some each day. |
| Citrus
fruit or juice: |
The ever-popular vitamin C helps prevent disease
and fights aging. |
| Folic
acid (folate): |
Half
a cup of garbanzo beans or asparagus, or a bowl
of cereal fortified with folic acid, will help protect
against heart disease and possibly Alzheimer's disease.
Get 400mcg a day. |
|
| Every
Few Days: |
| Legumes:
|
Get
the cholesterol-free fiber and protein in beans,
peas, and lentils. |
| Lean
red meat: |
For
the iron. |
| Fish: |
Salmon,
bluefish, and tuna all have omega-3 fatty acitds
that protects against heart disease. |
| Vegetable
oils, nuts, seeds: |
Vitamin
E, an antioxidant, should be replenished weekly,
from items such as corn oil, almonds, and sunflower
seeds. |
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