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Bring along this list when buying groceries to choose the healthiest foods.
The following foods are nutrient powerhouses. Wahida Karmally, DrPH, RD, director of nutrition at the Irving Center for Clinical Research at Columbia University Medical Center, suggests planning your meals with your entire family. Make it a creative group project!
Veggies
- Broccoli
- Spinach
- Kale
- Red tomatoes
- Yellow tomatoes
- Beets
- Carrots
- Cauliflower
- Asparagus
- Green beans
- Onions
- Radishes
- Okra
Fruits
- Kiwi
- Papaya
- Oranges
- Blackberries
- Blueberries
- Strawberries
- Raspberries
- Apples
- Pears
- Bananas
- Watermelon
- Mango
- Peaches
- Figs
- Plums
Beverages
- Water
- Milk, 1% or fat-free
- OJ
- Cranberry juice
- Club soda
- Seltzer
- Tea (green, black, or white)
Meat/Protein
- Chicken, white meat without skin
- Lean beef
- Fish, such as wild salmon and shrimp
- Whole eggs and egg whites
Dairy
- Cottage cheese (nonfat or low-fat)
- Yogurt (nonfat or low-fat with active cultures)
- Cheese (nonfat or low-fat, no more than 3 grams of fat per ounce)
Herbs, Spices, and Seasonings
- Garlic
- Oregano
- Curry
- Cinnamon
- Dill
- Rosemary
- Ginger
Other
- Whole-grain breads and pastas
- Nut butters (almond, peanut, pistachio)
- Oatmeal
- Olive oil
- Canola oil
- Unsalted nuts, such as almonds and walnuts
- Nonfat popcorn
Originally published on FitnessMagazine.com, December 2006.
Booyah.
1/2/2010 10:41:33 AM Report AbuseI am surprised that lentils, black beans, and garbanzo beans (and other beans) were left off the list. They are inexpensive and healthy alternatives to meats.
1/1/2010 09:14:50 PM Report Abuse