25 grams of soy protein a day is recommended as part of a low-fat diet to help lower cholesterol levels. Try tofu, soy milk, edamame soybeans, tempeh and texturized vegetable protein (TVP).
2 Wheat germ
Wheat germ is the part of wheat that grows into a plant. It is essentially the embryo of a seed. Germ, along with bran, is a byproduct of milling. Refining cereals often removes the germ and bran content.
Whole grain products, however, still contain the germ and bran. This makes them a more healthful choice.
Wheat germ is high in several vital nutrients, including:
essential fatty acids
Fruits, vegetables, and berries
Fruits, vegetables, and berries are easy to incorporate into the diet. The following are some of the most healthful:
“Legumes such as chickpeas (garbanzo beans) are a great healthy snack item that can actually provide a lot of flavor depending on how you prepare them. I like making jalapeño-cilantro hummus or even roasting whatever peppers are in season and incorporating those into a hummus. Using the hummus as simply a healthy dip or to add a flavor profile to any wrap or sandwich instead of a mayonnaise-based spread can result in a healthy, savory meal.” – Santana Diaz, UC Davis Health executive chef
Check out Diaz’s recipe for jalapeño-cilantro hummus
Pictured Recipe: Carrot-Orange Juice
Oranges are an underrated fruit. The humble orange is an excellent source of vitamin C; just one large orange (or a cup of OJ) contains a full day’s dose. Vitamin C is critical for producing white blood cells and antibodies that fight off infections; it’s also a powerful antioxidant that helps protect cells from free-radical damage and plays a key role in producing skin-firming collagen. Oranges are also high in fiber and folate.
Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.
How to include it: Buy fresh, frozen, or canned fish. Fish with the highest omega-3 content are salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines.
Food group: Carbohydrates
Potatoes are a staple food in many European fares due to their filling nature. Apart from that, potatoes are also high in vitamin C, B vitamins and a wide variety of other minerals. Nevertheless, the way potatoes are cooked affects their health benefits. Potato chips and french fries are some of the best-loved snacks but they can be extremely unhealthy due to the high amounts of salt and oil used in their preparation. On the other hand, boiling or steaming your potatoes is one of the healthiest and simplest ways to cook them. Leaving them to cool after cooking allows them to form resistant starch, which makes them better for digestion and reduces their impact on your blood sugar levels.
Good for the brain and skilled at lowering blood pressure, the humble beet is often overlooked as one of the healthiest foods on earth. The brightly-colored root vegetable is filled with folate, magnesium and Vitamin C.
EASY EATING TIP: Grate them into salads for a sweet, crunchy boost.
Yogurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.
If it’s good enough for Popeye, it’s good enough for you. Spinach is a nutrient-dense superfood and thanks to its increase in popularity it is readily available in nearly all supermarkets. Whether fresh, frozen or even canned as our pipe smoking sailor friend prefers it. Spinach is one of the healthiest foods on the planet, it is packed with energy whilst low in calories. It is also a great source of Vitamins A, K, and essential folate.
10 Leafy-green vegetables
Eat more leafy-green vegetables like spinach, kale, cabbage, and collard greens. These vegetables are a good source of vitamins and minerals that help control hunger and weight gain, and reduce this risk of developing diabetes. Try the MagicKitchen.com meal Three Cheese Ravioli & Spinach Alfredo