HEALTHY FOODS FOR LIFE

                      

. Try to eat two to three serving of fish a week. Berries

Include two to four servings of fruit in your diet each day. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. A great source has 5 or more grams of fiber per serving.

. Good options include broccoli, peppers,  and leafy greens like kale 

. Organic Yogurt

Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older. Soy

25 grams of soy protein a day is recommended as part of a low-fat diet to help lower cholesterol levels. A good source of fiber has 3 to 4 grams of fiber per serving. Eat calcium-rich foods such as nonfat or low-fat dairy products three to four times a day. Beans and Lentils

Try to eat a bean-based meal at least once a week. Water

Drink 8 to 12 cups of water daily.

. Try tofu, soy milk, edamame soybeans, tempeh and texturized vegetable protein (TVP).

. Dark Green Vegetables

Eat dark green vegetables at least three to four times a week. Try to add legumes, including beans and lentils, to soups, stews, casseroles, salads and dips or eat them plain.

. Good choices are salmon, trout, herring, bluefish, sardines and tuna.

. A serving consists of 3 to 4 ounces of cooked fish. Try to eat berries such as raspberries, blueberries, blackberries and strawberries.

. Include organic choices. Whole Grains

Eat whole grains sat least two or three times daily. Flaxseed, Nuts and Seeds

Add 1 to 2 tablespoons of ground flaxseed or other seeds to food each day or include a moderate amount of nuts – 1/4 cup – in your daily diet.

. Winter Squash

Eat butternut and acorn squash as well as other richly pigmented dark orange and green colored vegetables like sweet potato, cantaloupe and mango. 

Eat plenty of fish, which are high in healthy omega 3 fatty acids, and smaller portions of red meat to reduce your risk of diseases like stroke, heart disease and cancer." – Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology

.“These foods are rich in nutrients including , which are key in detoxification processes. These are best served raw or quick-steamed for five to ten minutes.” – Alex Nella, pediatric registered dietitian No matter which color – red, yellow, golden – or which part – root or greens – they contain a wonderful variety of protective carotenoids. Evidence suggests their dietary nitrates can be converted to nitric oxide and improve endurance exercise." – Alex Nella, pediatric registered dietitian

. No matter which color – red, yellow, golden – or which part – root or greens – they contain a wonderful variety of protective carotenoids. Evidence suggests their dietary nitrates can be converted to nitric oxide and improve endurance exercise." – Alex Nella, pediatric registered dietitian

.“These are packed with lutein and zeaxanthin: nutrients that can help protect against macular degeneration.” – Jeffrey Caspar, professor of ophthalmology at the UC Davis Eye Center

Bananas

Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.

. Oranges

Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants. Blueberries

Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.

. They’re loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.

.Other healthy fruits

Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.

. Strawberries

Strawberries are highly nutritious and low in both carbs and calories.

. Try a beef minestrone soup, or a lean burger, instead.

. Not only is fiber important for a healthy digestive system, but these alternatives to wheat also contain natural sources of Vitamin B-1, Manganese and essential fatty acids. Quinoa and brown rice are great sides to a complete lunch or dinner mixed into a salad or standing alone. Here are some great recipes for massaged kale salads, which help the dense vegetable soak up more flavors for eating.

. Yogurt wets the pallet and goes down easy for those with dry mouth. Flax seed can be added to almost any recipe or blended in a smoothie.

. To ensure nutrients are at their optimum, choose grass-fed beef, which has higher amounts of fatty acids and B complexes. Dark Greens

Spinach and kale are among Mother Nature’s heavy lifters when it comes to natural sources of essential vitamins. More importantly kale offers tons of vitamin K which is helpful for blood clotting. Greek yogurt is another great source of protein, especially for vegetarians. Beef also contains choline, which promotes memory and immune system health. Quinoa, Brown Rice and Flax Seed

Healthy grains are a great way to add dietary fiber to your eating plan. Spinach is high in iron, magnesium and potassium, which are great for carrying oxygen to the lungs, fighting chronic fatigue and keeping blood sugars low. Fish

Fatty fishes, including salmon, are a rich source of Omega 3s. Ensuring our meal selections are rich in vitamins and come from natural and organic sources will not only appease the pallet but will also add nutrients that are essential for promoting increased energy . In addition to enhancing heart health, Omegas are known to aid in decreasing effects of rheumatoid arthritis, increasing bone density to avoid osteoporosis, and preventing the risk of memory loss with dementia and Alzheimer’s. Eating a well-planned and balanced diet may reduce the risk of bone loss, stroke, heart disease, type 2 diabetes and some forms of cancer. Not loving the plain flavor? Try adding agave nectar and berries for an organic option packed with antioxidants.

. Kale promotes bone growth with high amounts of calcium and increased immune system strength as a great source of vitamin A. Greek Yogurt

Greek yogurt is rich in calcium with half the sugar and sodium content found in regular plain non-fat yogurt. Lean Beef

Beef is another great way to add protein to your diet, and it is also considered to be a “brain” food. Baked or grilled salmon is easy to make and goes great with a variety of sides, salads and grains to make it suitable for all seasons.

. While aging can bring complications with some of our favorite past-times, getting older does not have to put a damper on the way we eat. Fruits that are rich in color can aid in lowering blood pressure, enhance fiber intake, and promote health for those with diabetes. Berries are great added to a salad, over yogurt or steel-cut oats or blended into a smoothie.

. Try sauteed spinach or adding kale to a fruit smoothie. Omega 3s contain myriad health benefits that are essential for a healthy senior diet. Berries

Blueberries, raspberries and blackberries are excellent sources of antioxidants.