Foods that pack a nutritious punch

(MNS) - A healthy diet is essential to longterm health. When coupled with routine exercise, healthy diets can be an effective way for men and women to reduce their risk of contracting a variety of diseases, and can have a positive impact on their quality of life. The following are a handful of easily found foods that pack a nutritious punch.

Whole wheat and multigrain pasta

Once difficult to find, these alternatives to traditional pastas are now widely available. That’s good news, as a two-ounce serving of whole wheat or multigrain pasta typically includes about seven grams of protein and six grams of fibre.

Non-fat Greek yogurt

Non-fat Greek yogurt is a great lowcalorie source of protein, making it a good way to boost afternoon energy levels without compromising waistlines. Singleserving containers of Greek yogurt tend to be right around six ounces and can include 120 grams of protein or more.

Russet potatoes

One medium-sized Russet potato is roughly 170 calories and includes three grams of fibre, five grams of protein and 25 per cent of your daily recommended dosage of potassium. They are also high in vitamin C and iron.

Fresh spinach

Popeye was onto something, as a four-cup serving of fresh spinach is just 20 calories. One serving can provide 160 per cent of the recommended daily value of vitamin A and 40 per cent of the daily value of vitamin C. Spinach is also a great source of folic acid, which can help prevent heart disease, stroke and certain types of cancer.

Dried lentils

Dried lentils make great additions to salads, soups and stews, and pack a nutritious punch despite their relatively small serving size. A single serving of dried lentils is 1/4 cup, and that serving includes 10 grams of protein and 11 grams of fibre.

Brown rice

A 1/4 cup serving of brown rice has roughly 20 less calories than a similar serving of traditional white rice, and also is a much greater source of dietary fibre (1.8 grams) than white rice (0.4 grams). Brown rice also is rich in selenium, which can reduce a person’s risk of developing arthritis, certain cancers and heart disease. These stories were produced by Leader-Post Specialty Products to promote awareness of this topic for commercial purposes. The Leader-Post editorial department had no involvement in the creation of this content.