“Eat more nutritious food”—you hear it all the time. But how does that translate when you’re browsing the supermarket aisles? We asked two nutrition experts to share a few of their favorite healthful-eating picks. Here’s what they said:
Yogurt is a delicious source of calcium, protein, riboflavin and vitamin B12. It has the nutritional punch of milk, but its “good” bacteria ease digestion for the lactose-intolerant and help the body fend off yeast infections. Buyer’s guide: You may have to buy a pricier brand, but to get the full digestive and yeast-fighting benefits of yogurt, “be sure the label says ‘live active cultures,’ ” urges Goulda Downer, Ph.D., president and CEO of Metroplex Health and Nutrition Services in Washington, D.C.
Olive Oil is the nutritional weapon of the Mediterranean, says Courtney Witherspoon, a Harlem nutritionist and doctor of Eastern medicine. It contains zero cholesterol, and its “good” fatty acids help prevent heart disease. Buyer’s guide: Purchase “extra virgin” brands. Besides having the highest concentration of vitamin E and other antioxidants, extra-virgin olive oil just tastes better.
Spinach contains high levels of the B vitamin folic acid, vitamin A and iron—a plus for women of childbearing age. To retain its water-soluble vitamins and antioxidants, eat fresh spinach very lightly cooked or raw. Buyer’s guide: If you can’t stand cleaning whole spinach leaves, pick up prewashed, microwavable bags.
Blueberries contain compounds that help prevent urinary-tract infections, as well as anthocyanin, a natural pigment that may improve eyesight. More good news: The USDA ranked blueberries number one out of 40 fruits for their cancer-fighting antioxidants. Buyer’s guide: Frozen blueberries are as nutritious as fresh ones. However, some frozen brands have added sugar, so be sure the package says “unsweetened.”
Wild Salmon has plenty of protein, vitamin B12 and three to four times more immune-boosting omega 3’s than other fish. Buyer’s guide: Wild salmon can cost twice as much as farm-raised varieties. But it’s worth the price because farmed salmon tends to have higher levels of environmental toxins, including dioxin, a possible carcinogen; PCBs, which can cause neurological problems; and mercury, which can lead to chronic fatigue syndrome. If you can’t afford fresh wild salmon, buy it in a can.
Whole Grain Bread is a low-cholesterol, low-fat source of fiber. “Fiber sources are very important to African-Americans, who often have constipation and an overreliance on laxatives,” says Downer. Buyer’s guide: Choose bread that contains at least three grams of fiber per serving. And don’t assume it’s whole grain because it’s wheat bread or dark-brown in color. The package should say “whole grain” or “100 percent whole grain.”
Organic Eggs contain 20 essential vitamins and minerals. Toss the yolks to cut back on cholesterol. And use common sense: “A boiled egg is good, but if you add butter and lots of cheese, you add fats,” Downer notes. Buyer’s guide: According to Witherspoon, standard eggs may contain high levels of growth-hormone residue. Researchers are exploring a possible link between these hormones and premature development in girls. Go organic.
Apples are full of potassium, fiber and antioxidants. Eat them often to reduce the risk of heart disease, high cholesterol, lung ailments and certain cancers. Buyer’s guide: Witherspoon recommends buying apples in season (September through November for domestic varieties). Freshly picked fruit tastes better, retains more nutrients, and is less likely to contain powerful preservatives.
Orange Juice is a convenient source of vitamin C and potassium for folks who tend to skimp on their daily recommended five to six servings of fresh fruit. Buyer’s guide: To avoid added sugar, choose 100 percent pure orange juice. To get the maximum nutritional value of OJ, buy varieties that are fortified with vitamin D and calcium, and full of fiber-rich pulp.
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