Foods, that contain a powerhouse of nutrients, ward off chronic diseases and keep us looking our best. Here are 11 tips to make our diet super-nutritious.
- Antioxidants help prevent cellular damage. Eat plenty of foods rich in antioxidants such as almonds, berries, citrus fruits, carrots, spinach, tomatoes and capsicum. Top cereal with almonds or berries; add tomatoes to sandwiches, soup or stews.
- Calcium keeps bones and teeth strong and low-fat diary products help lose weight. Start your day with tea made with skimmed milk.
- Make a salad of nuts, baby carrots, baby tomatoes and capsicum slices for a nutritious in-between meals’ snack.
- Have a bowl of whole grain cereal with skimmed milk and fresh fruit for breakfast.
- Snack low-fat yoghurt or low-fat cheese in-between meals for energy boost.
- Fibre does wonderful things to the body, from lowering blood cholesterol and sugar levels, maintaining the weight, to prevent certain cancers. Read food levels carefully, while buying whole grain breads and cereals, to check that they should provide three or more grams of fibre per serving.
- Eat whole fruits and vegetables daily for a healthy dose of fibre. Aim for five to nine servings a day. Remember, juices do not contain as much fibre as the whole fruit.
- Beans are loaded with fibre and protein, so add them to soups, stews and salads.
- Soy lowers cholesterol, which helps prevent cardiovascular disease. Use soy products like tofu, liberally in your meals.
- Most of us do not get enough water. As a result, we may look peaked and feel fatigued. Our bodies are composed of more fluid than anything else, so water is a vital nutrient for our well being. Carry a water bottle with you for a quick drink throughout the day.
- Do not rely on thirst; this sensation diminishes with age. Drink often and choose nutritious liquids, like pure fruit and vegetable juices, skimmed or low fat milk, soups and tea.
