Nutrition News: New Healthy Foods to Try

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Nutrition News: New Healthy Foods to Try Face it, most of us eat the same repertoire of foods month after month. But it may be time to try some new healthy foods as part of our spring cleaning regime. Adding a variety of fruits, vegetables and whole grains to your plate will not only boost overall nutrition, but it will also broaden the culinary horizons. In its January 2011 issue, Tufts University Health Letter offered eight healthy foods to try or rediscover. So, before you say you prefer another burger, consider adding these to your plate: -- Sardines: They provide protein, calcium, vitamin D and omega-3 fatty acids, and they can be used in the same ways as canned tuna. And like tuna, opt for sardines canned in water rather than oil. -- Quinoa: When cooked, quinoa resembles a grain or cereal, but it's actually more closely related to beets than true grains. It has a light texture and nutty flavor, and it can be used in the same way as rice. It offers 9 grams of protein and 4 grams of fiber per cooked cup. -- Greek yogurt: This extra creamy version of yogurt is strained to remove excess whey. It packs a nutritional punch of more protein -- 18 grams of protein per 6 ounces compared to 8 grams with regular yogurt. -- Avocados: These are a heart healthy choice. Half a large avocado contains 7 grams of fiber and 15 grams of fat, of which only 2 grams are saturated. -- Chiles: Besides heat, chiles contribute a broad range of flavors that can help you cut down on salt. While adding few calories, they also contain vitamins A and C and potassium. -- Mangoes: They can be eaten plain as a snack or dessert, frozen and blended into a smoothie or added to a salsa or salad. They are high in beta-carotene, a precursor of vitamin A. -- Pumpkin seeds: They contain significant amounts of protein, fiber and unsaturated fats. And they are available pre-shelled to add to granola or oatmeal or a trail mix. -- Chinese broccoli: This leafy green is also known as Chinese kale and has a mild taste and tender stalks. It can be steamed or sauteed on its own or used in place of other greens. It is low in calories and rich in vitamin C, folate, vitamin K and beta-carotene. -- Tufts University Health & Nutrition Letter Q and A Q: Lately, I seem to be craving sweets all the time. Do I just need more self-discipline, or what should I do? A: An increased craving for sweets could stem from physical factors, such as fatigue, dramatic increases in exercise without adequate fuel, going too long without eating or poorly balanced meals and snacks. Eating mainly refined carbohydrate foods -- such as white bread, pasta and other refined grains and little protein -- can leave you feeling like your blood sugar is on a rollercoaster. And each time it hits bottom, you'll crave sweets. If any of these sound familiar, try for one week to eat three regular meals per day. For each meal, include whole grains and vegetables or fruits along with high protein foods, such as beans, poultry, seafood, dairy or meat. Add a snack in between meals as needed for hunger, but aim for choices like fruit or nuts that will sustain hunger better. On the emotional side, if you've been a lot more stressed, anxious or in need of comfort, some people are conditioned to crave sweets at these times. A feeling of being deprived can set off cravings for whatever might be "off limits." For some people, just planning to start a diet leads to thoughts of "I better load up now, because soon I won't get any." If none of these potential reasons for cravings sounds like you, or if you try these suggestions with no improvement, talk with your doctor. A variety of hormonal changes can lead to cravings, and some may warrant medical attention. -- American Institute for Cancer Research RECIPE This Turkey Salad made the list of "100 Healthiest Meals on the Planet" by Men's Health. It's a great way to welcome spring! It also includes pumpkin seeds, one of those new foods to try. Granny's Turkey Salad 1/2 cup buttermilk 2 tablespoons reduced-calorie mayonnaise 1 tablespoon cider vinegar 1 1/4 teaspoon Dijon mustard 1/2 teaspoon coarse-ground black pepper Pinch of salt 1 package (6 ounces) prewashed baby spinach 1 large Granny Smith apple, quartered, cored and thinly sliced 1 large ripe pear, quartered, cored and thinly sliced 4 ounces sliced lean ham or smoked turkey, cut into strips 1/4 cup red onion, thinly sliced 2 tablespoons pumpkin seeds 2 tablespoons golden raisins 2 tablespoons walnuts, coarsely chopped and toasted To make the dressing, in a salad bowl, whisk together the buttermilk, mayo, vinegar, mustard, pepper and salt. To make the salad, add the spinach, apple, pear, ham or turkey, onion, pumpkin seeds, raisins and walnuts to the salad bowl. Toss until well coated with the dressing. Serves 4. Per serving: 195.4 calories, 9.2 g protein, 30.1 g carbohydrate, 5.7 g fat, 22.1 mg cholesterol, 5.5 g fiber, 565 mg sodium. ======== Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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