And the Winners are....
A big THANK YOU to my wonderful client, Doug, for gifting me a subscription to the Nutrition Action Newsletter! Nutrition Action is published by the nonprofit Center for Science in the Public interest(CSPI). CSPI research, education and advocacy have sparked many debates about food labeling, safe-food inspection and additives. They are known for putting pressure on the food industry to provide consumers with honest, whole and straightforward facts about what they are buying, eating and drinking. It's a great publication that I am thrilled to see in my mailbox!I want to pass on some information from this month's handout on healthy foods. The CSPI came up with a rating system for fruits, veggies, legumes, grains, meat, poultry and cold cereals. Foods are ranked by tallying the percentages of daily values for nutrients plus fiber and potassium, the amounts of fats for meats and calories and sugars in cereals. (Email me for more specific rating information)
The lists are long. I'll abbreviate by providing the top 5 for each category.
Fruits (Medium sized)
1. Guava (1)
2. Watermelon (2 cups)
3. Grapefruit (1/2)
4. Kiwifruit (2)
5. Papaya (1 cup cubed)
Try adding one or more of these winners to your smoothies. I love diced papaya on a plain ol' grilled chicken breast, yum.
Veggies (3 oz. or 1/2 c cooked)
1. Kale
2. Spinach
3. Collard greens
4.Turnip greens
5. Swiss chard
Saute these greens with a little olive oil or cooking spray, add garlic, lemon and pepper.
Beans (1 cup cooked)
1. Soybeans - these are a more fatty bean that when made into tofu has considerably less.
2. Pinto beans
3. Chickpeas
4. Lentils
5. Cranberry beans
Try these in soups.
Grains (5 oz. cooked)
1. Quinoa
2. Whole wheat macaroni or spaghetti
3. Amaranth
4. Buckwheat groats
5. Spinach spaghetti
Use these like any pasta with tomato sauces or with veggies for a salad or stir-fry.
Meat and Poultry (4 oz, cooked)
1. Turkey breast
2. Chicken breast
3. Turkey wing (roaster)
4. Veal leg, top round
5. Turkey leg (roaster)
These are all a great source of protein with less than 2 grams of saturated fat per serving)
Cold Cereals (these are large brands and sold in most supermarkets)
1. General Mills Fiber One Original (1/2 cup)
2. Kellogg's All-Bran Buds or Original (1/3c and 1/2 c)
3. Nature's Path Organic Smart Bran (2/3c)
4. Barbara's Bakery Ultima Organic, High Fiber (1/2c)
5. General Mills Fiber One honey Clusters (1c)
Serve up with low-fat milk and a handful of nuts and berries for an energizing breakfast or snack.
Fruits (Medium sized)
1. Guava (1)
2. Watermelon (2 cups)
3. Grapefruit (1/2)
4. Kiwifruit (2)
5. Papaya (1 cup cubed)
Try adding one or more of these winners to your smoothies. I love diced papaya on a plain ol' grilled chicken breast, yum.
Veggies (3 oz. or 1/2 c cooked)
1. Kale
2. Spinach
3. Collard greens
4.Turnip greens
5. Swiss chard
Saute these greens with a little olive oil or cooking spray, add garlic, lemon and pepper.
Beans (1 cup cooked)
1. Soybeans - these are a more fatty bean that when made into tofu has considerably less.
2. Pinto beans
3. Chickpeas
4. Lentils
5. Cranberry beans
Try these in soups.
Grains (5 oz. cooked)
1. Quinoa
2. Whole wheat macaroni or spaghetti
3. Amaranth
4. Buckwheat groats
5. Spinach spaghetti
Use these like any pasta with tomato sauces or with veggies for a salad or stir-fry.
Meat and Poultry (4 oz, cooked)
1. Turkey breast
2. Chicken breast
3. Turkey wing (roaster)
4. Veal leg, top round
5. Turkey leg (roaster)
These are all a great source of protein with less than 2 grams of saturated fat per serving)
Cold Cereals (these are large brands and sold in most supermarkets)
1. General Mills Fiber One Original (1/2 cup)
2. Kellogg's All-Bran Buds or Original (1/3c and 1/2 c)
3. Nature's Path Organic Smart Bran (2/3c)
4. Barbara's Bakery Ultima Organic, High Fiber (1/2c)
5. General Mills Fiber One honey Clusters (1c)
Serve up with low-fat milk and a handful of nuts and berries for an energizing breakfast or snack.
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