for super health
NUTRITION ACTION, a publication of the Center for Science in the Public
Interest (CSPI) has identified these “super foods.”
Sweet potatoes. A nutritional all-star, sweet potatoes are one of the best vegetables you can eat. They’re loaded with carotenoids, vitamin C, potassium
and fiber. Bake and then mix in some unsweetened applesauce or crushed
pineapple for extra moisture and sweetness.
Grape tomatoes. They’re sweeter and firmer than other tomatoes, and their
bite-size shape makes them perfect for snacking, dipping or salads. They’re
packed with vitamin C and vitamin A, and you also get some fiber, some
phytochemicals and (finally) some flavor.
Fat-free (skim) or 1 percent milk (but not 2 percent). Fat-free milk is
an excellent source of calcium, vitamins and protein with little or no artery-clogging fat and cholesterol. Likewise for low-fat yogurt. Soy milk can have
just as many nutrients—if they’re added.
Broccoli. Lots of vitamin C, carotenoids and folic acid make broccoli a natural winner. Steam it briefly and add a sprinkle of red pepper flakes and a spritz
of lemon juice.
Wild salmon. The omega- 3 fats in fatty fish such as salmon can help reduce
the risk of sudden-death heart attacks. And salmon that is caught wild is likely
to have fewer PCB contaminants than farmed salmon.
Crisp breads. Whole-grain rye crackers, such as Wasa, RyKrisp and Ryvita—
usually called crispbreads—are loaded with fiber and often fat-free.
Microwaveable or “10-minute” brown rice. Enriched white rice is nutritionally weak. When the grain is refined, the fiber, magnesium, vitamins E and
B , copper, zinc and phytochemicals that are in the whole grain are lost. Try
quick-cooking or regular brown rice instead.
Citrus fruit. Citrus fruit is great-tasting and rich in vitamin C, folic acid and
fiber. Perfect for a snack or dessert. Try different varieties: juicy Minneola
oranges, snack-size clementines or tart grapefruit.
Diced butternut squash. L ook for peeled, diced butternut
squash that’s ready to go into the oven, a stir-fry or a soup.
Every half cup has 5 grams of fiber and payloads of
vitamins A and C.
Spinach or kale. These standout
vegetables are jam-packed with
vitamins A, C and K, plus folate, potassium, magnesium,
iron, lutein and phytochemicals.
For CSPI’s list of foods you
should never eat, go to www.cspinet.
org/nah/ 10foods_bad.html. A