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Fruits and vegetables are
the foundation of a healthy diet. They are low in calories and nutrient dense,
which means they are packed with vitamins, minerals, antioxidants, and fiber.
Try to eat a rainbow of fruits and vegetables every day and with every
meal—the brighter the better. Colorful, deeply colored fruits and vegetables
contain higher concentrations of vitamins, minerals, and antioxidants—and
different colors provide different benefits, so eat a variety. Aim for a
minimum of five portions each day.
Some great choices include:-
§ Greens. Branch out beyond bright and dark green lettuce.
Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the
options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins
A, C, E, and K.
§ Sweet vegetables. Naturally
sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions,
and squash—add healthy sweetness to your meals and reduce your cravings for
other sweets.
§ Fruit. Fruit is
a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants.
Berries are cancer-fighting, apples provide fiber, oranges and mangoes offer
vitamin C, and so on.
Add calcium for strong
bones:-
Calcium is one of the
key nutrients that your body needs in order to stay strong and healthy. It is
an essential building block for lifelong bone health in both men and women, as
well as many other important functions.
You and your bones will benefit
from eating plenty of calcium-rich foods, limiting foods that deplete your
body’s calcium stores, and getting your daily dose of magnesium and vitamins D
and K—nutrients that help calcium do its job.
Recommended calcium levels are
1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much of
your daily calcium needs from food as possible and use only low-dose calcium
supplements to make up any shortfall.
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Good source of calcium include:
§ Dairy: Dairy products are rich in calcium in a form that is easily
digested and absorbed by the body. Sources include milk, yogurt, and cheese.
§ Vegetables and
greens: Many
vegetables, especially leafy green ones, are rich sources of calcium. Try
turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery,
broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts,
asparagus, and crimini mushrooms.
§ Beans: For another rich source of calcium, try black beans, pinto beans,
kidney beans, white beans, black-eyed peas, or baked beans.
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Healthy Recipes
