Ok, so it may not be as exciting as the holidays, but nutrition, to a large extent, defines the body’s health, growth and development. In fact, many chronic diseases including obesity, diabetes, cardiovascular diseases, cancer, osteoporosis and dental diseases are linked to the foods we are and aren’t eating.
So here are a few tips on what you can consume to boost your health and aid in disease prevention:
- A diet rich in anti-inflammatory foods can help to decrease pain and reduce your risk of some cancers. Anti-inflammatory foods include wild salmon, walnuts, olive oil, broccoli, tomatoes, strawberries, garlic, ginger, turmeric, cinnamon and rosemary.
- Increased consumption of fruits and vegetables has been shown to help with anxiety and reducing the risk of heart disease.
- If high cholesterol is an issue for you, try to include fish, tomato sauce, almonds, soy protein and foods rich in soluble fiber such as oat bran, oatmeal and whole grain cereals in your diet. In fact, recent research shows that LDL, total cholesterol levels and waist circumference were more significantly reduced in the group that ate oat cereal vs. the control group.
- Fermented foods such as yogurt, kefir, tempeh and miso contain probiotics. Probiotics or “good” bacteria are beneficial for immune and digestive health.
- Including 25 to 30 grams of fiber a day can help keep bowels regular, aid in weight loss and help control blood sugar which can reduce your risk of Type 2 Diabetes. Good sources of fiber include beans, lentils, vegetables, fruits and whole grains.
- Eat your antioxidants to protect against free radical damage. Antioxidants have also been shown to reduce the risk of heart disease and cancer. Good sources include blueberries (I really like Wyman’s), cranberries, pomegranates, artichokes, beans, potatoes, walnuts, cinnamon and oregano. Remember that different colored fruits and vegetables provide different nutrients – so try to include a variety to ensure you are getting everything you need.
Make March time for healthy celebration and take time this month to feed your health!
–Nicole Gould, RD LD
