Twenty Foods That Will Improve Your Health

The African-American diet tends to be full of foods that are high in sodium, saturated fats and cholesterol, and low in potassium. We often skip or leave out foods that are high in nutrients and vitamins essential for protecting out health. Too often we grab a hamburger, fries, slice of pizza or candy from the vending machine instead.

Traditional Soul Food And A Healthy Lifestyle

Many families don't have time to prepare nutritious meals. And soul food is a problem for today's less-than-active lifestyle. Soul food dishes depend on fat, sugar, and sodium for seasoning. Regular consumption of this type of food may contribute to obesity, and obesity is closely linked with a long line of serious health diseases.

Statistics show that 58 percent of African-American males and 67 percent of African-American women are overweight. Being overweight leads to health problems that include hypertension, diabetes, heart disease and certain forms of cancers (such as breast, colon and prostate).

Guidelines For Healthy Eating

The U.S. Department of Agriculture recommends a variety of nutritious foods from the food pyramid to improve your overall health. The number of servings you need from each of the different groups depend on your age, gender, size and how active you are. Use fats, oils, sweets, and salt sparingly. Daily dietary meals should include:

*Two to three servings from the milk, yogurt, and cheese group

*Two to three servings from the meat, poultry, fish, dry beans, eggs, and nuts group

*Three to five servings from the vegetable group

*Two to four servings from the fruit group

*Siz to eleven servings from the bread, cereal, rice, and pasta group

Listed below are twenty foods that will help keep you healthy:

1. YOGURT AND SKIM MILK: A good source of protein and calcium

2. FISH: May lower your risk of coronary heart disease

3. POULTRY: Is a great, low-fat source of protein

4. LENTILS: Such as dried peas and beans____a super source of fiber. Lentils help to slow the onset of diabetes.

5.BROCCOLI: Has only 40 calories per cup and is loaded with vitamins A and C

6. BEETS: Have only 58 calories per cup and is loaded with iron and potassium, which helps muscle function

7. CARROTS: Have only 48 calories per serving and are a high source of beta carotene, which can prevent cancer, cardiovascular disease, and arthritis

8.CABBAGE: Has only 17 calories per servings and is loaded with Vitamin C

9.POTATOES: Are an excellent source of carbohydrate and fiber

10.EGGS: While high in cholerterol, eggs are excellent for the brain and nervous system

11.COLLARD GREENS: Are an excellent source of calcium, beta carotene, and fiber

12.KALE OR MUSTARD GREENS: Loaded with Vitamins A and C

13. ONIONS: Are low in fat and help to prevent or fight cancer

14. Oranges: Are loaded with Vitamin C. In addition, oranges contain calcium to fight osteoporosis

15. FLAXSEED: Is helpful to those who have arthritis, asthma, migraines, and some skin cancers

16. BLUEBERRIES: Are excellent for preventing yeast and urinary tract infections

17. APPLES: A great source of fiber (Also help keeps the doctor away)

18. PARSLEY: Is rich in Vitamins A and C

19.PEPPERS: Are high in Vitamin C.

20. OATS: Are a rich souce of protein. You can also get calcium when eating oats by preparing them with milk instead of water.

 

(c) Family Digest

Fall 2004

 

Sammie Ward is a fiction and nonfiction writer. She is the authors of five romance novels, numerous short stories and health related articles. To learn more about her visit her website at:www.ladyleopublishing.com. To pick up her novels visit the Lion's Den Bookstore at: http://astore.amazon.com/ladyleopublis-20


Website: www.ladyleopublishing.com

Blog with me at: http://sammieward.blogspot.com