Feed Your Body, Mind and Spirit
When you fill your plate with the proper balance of the right nutrients, you’ll be helping yourself to extra servings of good health. High in fiber, low in cholesterol and “bad” fats, high in protein, packed with the vitamins and minerals your body needs — a well-balanced meal plan will help you stay fit, feel great, maintain a healthy weight and fight off everything from heart disease to breast cancer.
Savoring good meals and good times with the people you love is good for body, mind and spirit — quality time spent with friends and family can be just as important to the way you feel as the food you eat. While these recipes are all good for you, remember that mealtimes can also be great opportunities to take some time and enjoy the company of those closest to you.
Fighting Flavor Boosters
Good news for those who can’t get enough garlic or onions: These savory selections do much more than add a bold burst of flavor to your favorite dishes. They’re excellent sources of allyl sulfide, which provides cancer resistance.
Luscious Lemon Bars | Flaxseed Dinner Rolls | Hearty Turkey Sausage & Vegetable Soup | Pork Roast with Fall Vegetables | Spinach Salad with Cheese, Berries & Nuts
The Whole Truth
The importance of getting enough fiber in your diet can’t be overstated. A diet high in fiber has been linked to a lower risk of cancer. The best way to ensure you’re getting the fiber you need? Eat at least three servings of whole grains and five to nine servings of fruit and vegetables every day.
Here are some of the best sources:
• Whole grain breads, pastas, cereals or crackers
• Oatmeal
• Plain popcorn
• Apples, pears, berries
• Nuts and legumes
• Celery, cucumbers, zucchini
• Wild rice
Antioxidant All-Stars
Think of antioxidants as super-nutrients. These disease-fighting vitamins — especially beta-carotene, vitamin E and vitamin C — help your body neutralize the effects of harmful free radicals, which in turn promotes good health. Loading your diet with antioxidants can help protect you from a host of issues, including cancer. The good news? Many of your favorite foods are loaded with antioxidants.
Try these:
VITAMIN E
Whole grain products such as breads and cereals, nuts, peanut butter, wheat germ and vegetable oil
VITAMIN C
Citrus fruit, berries, cantaloupe and kiwi fruit
BETA-CAROTENE
Broccoli, cantaloupe, carrots, grapefruit, dark leafy greens like kale and spinach, deeply-colored squash such as acorn, butternut and spaghetti squash, sweet potatoes and tomatoes
Luscious Lemon Bars
Face the Fats
Believe it or not, you shouldn’t cut out all fat from your diet. In fact, a certain amount of fat is necessary for your body to properly function. However, all fats are not created equal. Try to avoid or limit your consumption of foods high in cholesterol and saturated or hydrogenated fat: whole milk, full-fat cheese, red meat, coconut or palm oil, margarine, bacon and egg yolks. Instead, seek out “good” fats: Canola, corn, sunflower and safflower oils, which contain unsaturated fat; olive oil, which contains monounsaturated fat; and fish such as salmon, tuna, swordfish or mackerel for omega-3 fatty acids.
Article was reviewed for accuracy by Linda York, R.D., a nutritionist with the University of Connecticut Health Center.
Artwork is for display purposes only and does not necessarily reflect specific items. Not responsible for typographical errors.
