PERFECT TEN
The foods you should eat every day
THESE are foods you should aim to eat every day. Once you build your diet around a few of these nutrient-rich wonders, you not only build a strong health platform for your body, there is also far less room for unnecessary snacks and high-calorie extras to slip in.
BERRIES
All berries are good for you. Berries are low in calories and contain some of the highest-known food concentrations of antioxidants as well as good amounts of fibre and a number of key vitamins including vitamin C. Enjoy them fresh or frozen, and 1⁄2 a cup a day will give you a daily antioxidant hit.
GREEN TEA
Swap a coffee or two for a strong cup of green tea a day and your weight and immune system are likely to benefit. Green tea is exceptionally high in antioxidants and there is some evidence it can help promote fat metabolism. Aim for a cup after each meal. The flavoured varieties do not affect the positive nutritional attributes. The longer you leave the tea bag in, the better it will be for you.
PROBIOTIC YOGHURT
Probiotics, found in a number of yoghurts, are the micro-organisms naturally found in the human digestive tract that improve the balance of healthy bacteria in the gut. Probiotics have been shown to help reduce digestive symptoms such as constipation and bloating; help restore gut flora after consuming a course of antibiotics and help rebalance the bacteria required for optimal nutrient
absorption.
RED CAPSICUM
Forget an apple a day; a red capsicum will give you a massive vitamin C boost for minimal calories. It is a rich source of carotenoids, the group of antioxidants known to play a powerful role in helping to regulate a number of inflammatory pathways in the body. A higher intake of carotenoids is associated with lower risks of death from heart disease, cancer and strokes.
TOMATOES
Rich in vitamin C and beta carotene, cooked tomatoes in particular will give you a daily dose of the nutrient lycopene, another powerful antioxidant linked to reduced incidence of some cancers including stomach and pancreatic cancer.
WALNUTS
All nuts have health benefits, but walnuts are the richest in long chain polyunsaturated fats. Just 30g of walnuts each day again helps to optimise cell wall composition and has been shown to reduce cholesterol levels and helps to increase our consumption of the powerful antiinflammatory omega 3 fats. Just 10 a day is all you need.
OILY FISH
Fresh tuna or salmon give massive doses of omega 3 fat, the type of fat associated with reduced inflammation in the body. The long-chain polyunsaturated fatty acids DHA and EPA, found in highest concentrations in deep-sea cold fish, have a number of roles that are beneficial for health. The numerous other health benefits of omega 3 fats including reduced triglycerides, blood pressure and inflammatory processes. Oily fish includes tuna, salmon and sardines.
BROCCOLI
The rich phytonutrient content of broccoli is difficult to find in many other foods. Broccoli is a rich source of folate, the antioxidant lutein that can delay the progression of age-related macular degeneration (AMD) and the phytochemical called sulphoraphane, which has specific anti-cancer properties. Lightly steam to retain as much of the nutrition as possible.
VEGETABLE SOUP
Whether you make it yourself, or keep a ready prepared supermarket variety, keeping a vegetable based soup handy means that you never have an excuse to not eat your veges, no matter how busy you are. Soup is a must-have fridge staple for weight control. Studies from Pennsylvania State University have shown that you eat up to 25 per cent fewer calories when you enjoy vegetable-based soup as part of a meal.
DARK CHOCOLATE
If you are going to enjoy chocolate regularly, make it dark. Chocolate made with a high proportion of cocoa contains high amounts of the antioxidant molecules, the flavonoids and the phenolic phytochemicals, and is actually rated higher than both tea and red wine in terms of antioxidant capacity. Controlling portion size is the key. Aim for just 20g for roughly 100 calories and 5g-7g of fat.