First, berries
According to the research of USDA, blueberry is the fruit with the highest antioxidant content, followed by cranberries, blackberries and strawberries. The color of berries comes from anthocyanins, and antioxidants can neutralize free radicals. This free radical can lead to chronic diseases, such as cancer and heart disease. Berries, especially cranberries, can also prevent urinary tract infections.
It is beneficial to eat a cup of berries every day. You can eat it as a snack, on yogurt, or with muffins, salads or smoothies.
Second, dairy products.
Dairy products are not only good foods for supplementing calcium, but also contain a lot of protein, vitamins (including vitamin D) and minerals. These elements are key elements in the fight against osteoporosis. In 2005, the American government's nutrition instructions recommended that everyone eat three servings of low-fat dairy products every day, and also suggested doing weight-bearing activities training every day to strengthen bones. If you can't stick to it every day, you can try other foods containing calcium, including vegetables, kale and broccoli. , as well as bean products, juices and grains with high calcium content. )
In addition to helping you strengthen your bones, dairy products may also help you lose weight. Research has been going on, but there is still not enough evidence to prove that three servings of dairy products a day can help you reduce the fat in your stomach and ultimately achieve the effect of losing weight.
Low-fat dairy products are the best snacks because they contain not only carbohydrates, but also protein.
"Dairy products are not only the best snacks for diabetics, but also the best snacks for anyone else. Because dairy products can keep your blood sugar level. " ? Bonnie, spokesperson for the American Nutrition Society? Taub-Dix？ horse RD said.
It's good to eat smoothies with low-fat yogurt or milk. You can also add some orange juice and a little strawberry. These foods can replace your usual snacks and are relatively healthier.
Third, lipid fish.
Fish contains a lot of omega-3 fatty acids. These fish include salmon and tuna. This fatty acid can fight diseases, help reduce the fat content in blood, and prevent blood coagulation related to heart disease.
The American Heart Association recommends eating fish at least twice a week, and the amount of fish eaten each time should not be less than two (especially fatty fish). s？ Liechtenstein said, "What to eat? Fish can reduce the possibility of cardiovascular disease. "
Another advantage of eating salmon and tuna is that you will get less saturated fat from high-fat foods.
Usually, you can cook some salmon and tuna at home, and it will be a good meal to roast or cook.
Fourth, vegetables and food.
Among the disease-resistant foods, vegetables are also the best. These vegetables include spinach, cabbage, Chinese cabbage and lettuce. They all contain a lot of vitamins, minerals, β-carotene, vitamin C, folic acid, iron, magnesium, carotenoids, phytochemicals and antioxidants. A study by Harvard University found that eating foods rich in magnesium, such as spinach, can reduce the possibility of developing type 2 diabetes.
Next time you make a salad, you can add some of these vegetables, including super nutritious spinach and other green vegetables. Such food can help you fight against diseases.
Verb (abbreviation for verb) whole grain
In the morning, grandma usually urges us to eat some porridge, but does she know that the soluble fiber in the grain can lower the cholesterol level in the blood?
Whole grains include those nutrients extracted from refined grains. These ingredients contain folic acid, selenium, vitamin B and other elements beneficial to heart health. These elements can also control your weight and reduce the risk of diabetes. The fiber content in it makes you feel less hungry between meals and promotes digestion.
Eat at least three servings of whole grains every day: whole wheat; Barley; Rye; Xiaomi; Chenopodium album; Brown rice; Rice and whole wheat pasta, bread, bread and grain. According to the recommendation of American Dietetic Association, the daily intake of fiber is 2 1-38g. Of course, the specific intake depends on your gender and age.
Six, sweet potato
If you want to improve your diet, you should add sweet potatoes to your diet. This sweet food contains a lot of antioxidants and phytochemicals, including β? -carotene; Vitamins c and e; Folic acid; Calcium; Copper; Iron; And potassium. The fiber in sweet potato promotes the health of digestive tract, and the antioxidants play a role in preventing heart disease and cancer.
The natural sweetness of sweet potato makes the baked sweet potato still so delicious without any seasoning.
Seven, tomatoes
In summer, these red tomatoes are full of fragrance and lycopene, which is an antioxidant and can help prevent some cancers. At the same time, tomatoes also provide rich vitamins A and C, potassium and phytochemicals.
It is good to eat some tomatoes at every meal. Eat raw, cooked, sliced, etc. You can eat it as a snack. Mix spinach, cheese and tomatoes to make a delicious dish.
Eight, beans
This kind of food is very nutritious and contains a lot of phytochemicals; Fat-free, high quality protein; Folic acid; Fiber; Iron; Magnesium and a small amount of calcium. Beans get good food from protein and are the best choice for low-calorie vegetarians.
Eating some beans regularly and making a good diet plan will help you reduce the possibility of certain cancers, lower the levels of cholesterol and triglycerides in the blood and stabilize blood sugar. You don't usually get a lot of calories from beans, so beans can play a big role in helping you control your weight.
When you want to make salad, soup or stew, don't forget to add some soy products.
Nine, nuts
We all know that nuts contain a lot of fat. But nuts are very healthy food. Whether it is monounsaturated or polyunsaturated, it can help lower cholesterol levels and prevent heart disease. Nuts are also a good choice, and you can get a lot of protein, fiber, selenium, vitamin E and vitamin A.
A small amount of nuts can increase energy, overcome hunger and help dieters eat normally. Of course, nuts contain a lot of calories, and you can't help eating too many nuts if you are not careful.
So enjoy nuts, but be careful not to eat too much You can only eat one ounce at most every day, which is about 28 peanuts, or 14 walnuts, or 7 Brazil nuts.
Ten, eggs
The results show that saturated fat (which is very low in eggs) plays a greater role in improving our blood than cholesterol.
Eggs are high in protein, cheap and good in quality, and also contain carotenoids, lutein, choline and lutein. In fact, eggs are a good source of choline, which is an essential nutrient-especially for pregnant women. Studies have shown that some ingredients provided by eggs can promote eye health and help prevent age-related macular degeneration and blindness.
The American Heart Association praised the value of eggs and advised everyone to eat eggs every day. Of course, you must control your cholesterol intake to 300 mg per day. If you can do this, then you can enjoy an egg every day.
Eggs can also be used to cook many dishes, which can be fried or cooked quickly. They are delicious snacks with high protein.