6 Foods for a Healthy Diet!

1. Oats

Cooked in low-fat milk or soy-milk, no sugar added. If you need sweetness try adding raisins, dried or fresh fruits. Bananas are great!

Oats contain fiber. Fiber keeps us regular and is also good for people with high cholesterol, and diabetes.

2. Fruits

3. Vegetables

An additional source of fiber, fresh, cooked or raw you cannot go wrong with fruits and vegetables. They are naturally low in calories, and loaded with vitamins and minerals. Half of all your meals should be vegetables and fruits should be eaten at least twice a day. Vitamins such as A, C, E, K as well as minerals like phosphorus, magnesium, potassium, iron, and zinc are all found in a variety of fruits and vegetables.

The fundamental rule for fruits and vegetables are:

Choose them fresh or fresh frozen, canned are edible too but they often contain added salt and not as many nutrients as the fresh varieties.

 Eat an array of fruits and vegetables by choosing from all the different color groups; reds, whites, purple, blue, green, yellow and so on.

4. Eggs.
 Eggs get a bad rap because they are high in cholesterol and saturated fats, but they are also loaded with nutrients, like vitamin B 12, riboflavin (A B complex vitamin), minerals like selenium (an antioxidant that reduces the risk of cancer and cardiovascular disease) phosphorus, zinc and iron.

b. Scrambled, boiled or prepared into a vegetable omelet, eggs is a great source of protein.

* If you are at risk for or have high blood pressure, high cholesterol or cardiovascular disease limit the amount of eggs eaten daily, use egg substitutes or fresh egg whites in place of whole eggs.

5. Fish
Whether it is salmon, sardines, fresh tuna, or snapper, fish is always a great choice. They are protein packed, low in unhealthy fats and high in fats that are good for you. Fish like mackerel, tuna, salmon, and sardines are a great source of Omega 3 fatty acid.

Omega 3 fatty acids are known to protect your heart from cardiovascular disease, lower blood pressure and aid in brain function.

Fish can be eaten for breakfast, lunch or dinner. Lox with low fat cream cheese, cucumbers, tomatoes and whole grain bagels in the morning, seared tuna tacos with avocado, lettuce and tomato for lunch, baked snapper fillet with brown rice and green beans for dinner.

6. Low - Fat Milk
Milk really does a body good, except if you are lactose intolerant. For those who cannot tolerate milk nor have dairy products at all, finding a good source of Calcium and Vitamin D is important.

Some non-dairy sources for calcium are:

Fortified cereals
Fortified soy, almond or rice milk.
Canned salmon and sardines with bones
Green leafy vegetables such as collard greens will provide some calcium, not a significant amount
Navy, black turtle, white and cooked soy beans, tofu
Nuts and some seeds
Cabbage, broccoli, greens (turnip, kale, or collard), okra

Vitamin D can also be found in fortified non-milk beverages, cod liver oil tablets, salmon, mackerel, sardines and tuna. Spending time in the sun also helps our body make Vitamin D. (Spending too much time in the sun without sun block can cause, skin damage, skin cancer, burns etc)

GROW SOMETHING!

Plant a garden this spring, it won't take much, just your will, dirt and some seeds.

Get back to nature, back to understanding how our foods grow, how the earth consistently provides for us. Plant a vegetable or herb garden this spring and remind yourself of nature's gift of freshness.

 Gardening is a great way to bond with nature, reduce stress, and eat fresh.  

Vegetables like eggplant, sweet peppers, snap beans, okra, carrots, summer squash and tomatoes are great starters.

 Season your meals with herbs from your garden.  Rosemary, basil, oregano, thyme, sage, garlic, and onions will make your salads pop and lessen the need for salted seasonings.

Beginners can Google gardening tool needs online or visit your local Home Depot or Lowes gardening center for instructions and advice.  For those existing in urban areas with restricted space consider renting a plot, or joining a garden association. You can also begin the process by using flowering pots.

Some helpful tips:

1. Select an area to plant your garden and begin prepping soil. Avoid using weed killers and pull weeds with hands

2. Use natural compost on your soil before planting; this will reduce the need for fertilizers later on

3. Don’t crowd your seeds, allow sufficient space between them, this will allow seeds to grow better

4. Water before you plant and know how much water your seeds will need once planted. This information along with other gardening explanations can be found online

 Planting and harvesting time can be determined by accessing your state's harvesting calendar online.