food

spinach

This leafy green is loaded with

lutein (great for eyes) and many

other carotenoids,

which are healthful antioxidants.

Spinach has almost no calories.

oats

This fi ber delivers protein, potassium,

and magnesium among other cholesterol- lowering nutrients. It is believed to help

stabilize blood sugar, curbing cravings throughout the day.

eat smart | FOOD FOR HEALTH AND NUTRITION

for health and nutrition

What you put into your body is vital to health and wellbeing. Here‘s how to build a healthy body with foods that are both good for you and good to eat.

Today’s active, hectic, and at

times just plain stressful lifestyles means we are working our bodies harder than ever before, and we still expect it to keep up. Yet at the same time, we are eating more artifi cial foods containing preservatives and additives. Choosing nutrient-rich foods fi rst is a positive and realistic way to think about eating. Eating for nutrition isn’t about the foods you can’t eat – it’s about focusing on the food you can and enjoying it. Select energy-giving foods with repairing properties and plenty of protein. By selecting the right foods that are packed with nutrients, you will soon feel the benefi ts.

Ensure you gain your nutrients from a wide selection of produce, covering all the essential food groups, to give your body the nutrition it needs every day to help protect against illness and reduce the risk of chronic disease. Having a good knowledge of the value of the food and drinks you consume – and what they can do for your body – is the fi rst step to a healthier lifestyle.

WHAT TO DRINK WAT E R

To be as healthy as possible, water should be your drink of choice – you need between six and eight glasses a day to keep your body hydrated. Or try drinking cranberry juice – which may help prevent urinary tract infections and heart disease. If you fi nd cranberry too tart, then a 5-ounce glass of orange juice is counted as one of your recommended fi ve fruit and vegetables a day. Try diluting it with some soda water to reduce the calorie content. Alcohol is full of calories and has very little nutritional value. It is also a diuretic, meaning it makes the body lose more water than usual. If you are going to drink, have one small glass of high quality red wine. Research has shown this can help your heart. But you shouldn’t exceed two small glasses per day. Heavy drinking can lead to a wide range of health problems, including cancer, liver disease, stroke, and high blood pressure and can affect mental health.

top ten superfoods

This list is packed with nutrients!

tomatoes

Especially processed or cooked tomatoes have tons of cancer- fi ghting lycopene, particularly helpful

in defending against prostate cancer.

avocado

One of the best sources of good monounsaturated

fats, avocado makes a great spread

on toast or as an ingredient in salads.

tea

Green, white, or black tea delivers a potent dose of

antioxidants and may help protect against heart

disease, cancer, and stroke.

beans

Good for your heart, they are also rich

in B vitamins and potassium. Some have even more

health-promoting antioxidants than blueberries.

blueberries

These berries are full of cancer- fi ghting, heart-

healthy antioxidants as well as fi ber, folic acid, and vitamins C and E. They taste delicious and have very few calories.

kiwis

Packed with vitamin C, kiwis rival

bananas with their potassium levels.

They have fl avonoid antioxidants in the

skin which is edible, but best if you rub the fuzz off fi rst.

yogurt

A good source of

calcium and protein, choose yogurt with live cultures (also called probiotics or

benefi cial bacteria) to fi ght bad bacteria, aid digestion, and help metabolize food.

dark chocolate

Brimming with

antioxidants, make sure you choose the highest cocoa

percentage available to lower blood

pressure and gain the full benefi ts.

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