August 16, 2005

“Yes” Foods

          Nutrition researchers and educators have become well known for changing their mind.  One week eggs are “bad” for you; the next they’re fine.  Eat fiber-filled foods - not too much though.  A recent edition of the Health and Nutrition newsletter from Tufts University reminded us of some foods for which researchers have found positive health effects but that are not heavily loaded with calories.  Foods we can say “yes” to include:

- Apricots- A good source of vitamins A and C, apricots are also a way to obtain lycopene, which has been associated with cancer prevention in men.

- Bananas – A good source of magnesium, which protects against bone loss and is associated with heart health, bananas are also packed with potassium.  Potassium helps lower blood pressure and reduces the risk of kidney stones and bone loss.

- Blueberries – Blueberries are a good source of vitamin K, which may play a role in preventing osteoporosis and hardening of the arteries. The antioxidants in blueberries may boost brain functions that weaken as we age.

- Canola Oil – Replacing butter, lard or other saturated fats with vegetable oils that contain monounsaturated and polyunsaturated fats can pay big dividends for your heart.  Canola oil is the very lowest in saturated fat, with other choices such as safflower and soybean oil close behind.

- Cranberry Juice – Numerous studies have shown that cranberry juice can help ward off urinary tract infection and might even prevent periodontitis and gingivitis by keeping bacteria from adhering to your teeth and guns.  It’s also loaded with vitamin C.

- Peanut Butter – Most of the fat in peanut butter remains monounsaturated, making peanut butter an option as sandwich filler instead of packaged meats high in saturated fat.  A two-tablespoon serving has eight grams of protein and 25 percent of your daily niacin requirement. There is no nutritional difference between creamy and crunchy – pick your favorite.

- Romaine Lettuce – This salad staple counts toward what should be your daily goal of eating more leafy greens and delivers vitamins A and C.  Choose dark lettuces whenever possible – pale iceberg lettuce has only a fraction of the nutritional value of its darker cousins.

- Whole-grain Pasta – If you tried whole grain pasta in the past and thought it tough or grainy, try it again. The new and improved versions really are taste worthy.

- Tea – Try a nice cup of freshly brewed tea instead of a sugary soft drink. Research has suggested many possible benefits from the antioxidants in tea.  The key is freshly brewed or low-sugar mixes as some premixed iced-teas and ready-to-drink teas, which are laden with sugar.