Dried fruit – It’s simply fresh fruit with most of the water removed. When you buy unsweetened dried fruit, no sugar has been added, so aside from shrinking in size (i.e. grape vs. raisin), all the good stuff (vitamins, antioxidants, fiber, etc.) is maintained. You can find dried versions of just about every fruit these days (berries, mango, peaches) but one of the healthiest is figs. Two dried figs provide just 100 calories but are chock full of nutrients, including 20% of all the dietary fiber we need daily, potassium, calcium, and iron. They’re also loaded with disease-fighting antioxidants called polyphenols, the same type that make red wine and tea so healthful (polyphenols are linked to lowering the risk of heart disease and cancer, our nation's top two killers). Just stick with unsweetened and since they’re ‘shunk,’ limit the portion to about the size of a golf ball to control calories. How to Eat: Add sliced dried figs, apricots, dates, plums, etc. to whole grain cereal or oatmeal for breakfast, or stir them into natural peanut butter and spread on celery for an sweet & salty snack.
Frozen vegetables – A recent study found that the
vitamin C content of fresh broccoli plummeted 56% in seven days, but dipped just
10% in a year’s time when frozen at -20 C. In addition, the levels of a disease
fighting antioxidant called anthocyanins, and some minerals, including potassium
(which helps control blood pressure) actually increased after freezing. Just
look for veggies with one ingredient (the veggie itself) and no additives,
preservatives & sauces. How to Eat: Spruce them up in
minutes by microwaving or steaming and misting with an herb-infused oil or
tossing with olive tapenade or pesto, or sauté in sesame or peanut oil for a
quick stir fry—no washing, peeling or chopping required.
Bananas – It’s true that bananas are low in water
compared to other fruits. That means there’s more carbohydrate (and therefore
more calories) per bite compared to watery fruits like melon. But, that doesn’t
mean you should shun them—even if you’re watching your weight. As I mentioned in a previous post, bananas provide
no fat, cholesterol, or sodium, and they’re incredibly nutritious. You’ve
probably heard that they're high in potassium, which helps regulate blood
pressure. But they’re also a good source of vitamin B6 (which helps maintain
blood sugar levels and is needed to build protein in the body as well as nerves
and immune cells), vitamin C (for immunity) and fiber (for cholesterol control
and digestive health). To keep calories in check, just choose “baby” bananas,
the ones about the size of long fingers, which are naturally portion controlled
(and neatly wrapped!). One of these little guys provides just 50-60 calories
(less than a small apple) and amounts to about ½ cup when sliced. How to
Eat: Peel and dip into nonfat Greek yogurt or soy yogurt and roll in
either whole oats, crushed nuts or mini chocolate chips (or all three), wrap in
wax paper and freeze.
White potatoes – When scientists from the USDA tested
more than 100 potato varieties, they discovered 60 different vitamins and
antioxidants. Spuds are also packed with resistant starch, a fibrous substance
that could help you burn more body fat and lose weight. One cup (size of a
baseball) of a baked potato with the skin provides over 25% of the vitamin C we
need daily, along with 15-20% of a day’s vitamin B6, copper, and potassium – all
key nutrients for health. In fact, a tater provides more potassium than a
banana, and scientists have linked a natural spud substance called kukoamines to
blood pressure control. And, the calorie price tag is minimal – about 130 per
cup (roughly 6% of an average healthy adult’s daily calories needs). They also
pack about 3 grams of filling dietary fiber. How to Eat: Bake
several potatoes (skins on), chill overnight and cube. In the morning, saute
with peppers and onions in olive oil for a filling breakfast side dish that will
keep hunger at bay for hours. Refrigerate leftovers for a fiber-rich addition to
a garden salad.
Juice – It does have less fiber
than whole fruit and juices go down fast but cup for cup, 100% juice counts as
fruit, and some common juices score very high as antioxidant-boosters. One
recent study found that adding citrus juice to tea boosts the antioxidant
absorption by up to 13 times. Another ranked the antioxidant capacity of several
juices and found the 8 highest were: pomegranate juice, Concord grape juice,
blueberry juice, black cherry juice, açaí juice, cranberry juice, orange juice,
and apple juice. Juices do contain sugar, but it’s natural, not added—natural
sugars are those put there by Mother Nature, and those shouldn’t be restricted
at all—they don’t create the same negative effects in the body that added sugars
do (the refined kinds food manufacturers mix in), and those natural sugars are
naturally bundled with lots of important nutrients. How to Eat:
Blend with ice and either milk, soy milk or yogurt for a refreshing smoothie, or
freeze in popsicle molds!
What foods have you shunned that you now
consider healthy additions to your diet? Please share!
3 new ways to eat bananas:
Peanut Butter and Banana Streusel Muffins