Today’s active, hectic, and at times just plain stressful lifestyles means we are working our bodies harder than ever before, and we still expect it to keep up. Yet at the same time, we are eating more artificial foods containing preservatives and additives. Choosing nutrient-rich foods first is a positive and realistic way to think about eating. Eating for nutrition isn’t about the foods you can’t eat – it’s about focusing on the food you can and enjoying it. Select energy giving foods with repairing properties and plenty of protein. By selecting the right foods that are packed with nutrients, you will soon feel the benefits.

Ensure you gain your nutrients from a wide selection of produce, covering all the essential food groups, to give your body the nutrition it needs every day to help protect against illness and reduce the risk of chronic disease. Having a good knowledge of the value of the food and drinks you consume – and what they can do for your body – is the first step to a healthier lifestyle.

What to drink--Water

To be as healthy as possible, water should be your drink of choice – you need between six and eight glasses a day to keep your body hydrated. Or try drinking cranberry juice – which may help prevent urinary tract infections and heart disease. If you find cranberry too tart, then a 5-ounce glass of orange juice is counted as one of your recommended five fruit and vegetables a day. Try diluting it with some soda water to reduce the calorie content. Alcohol is full of calories and has very little nutritional value. It is also a diuretic, meaning it makes the body lose more water than usual. If you are going to drink, have one small glass of high quality red wine. Research has shown this can help your heart. But you shouldn’t exceed two small glasses per day. Heavy drinking can lead to a wide range of health problems, including cancer, liver disease, stroke, and high blood pressure and can affect mental health.

Top ten Superfoods

This list is packed with nutrients!

Tomatoes
Especially processed or cooked tomatoes have tons of cancer fighting lycopene, particularly helpful in defending against prostate cancer.

Avocado
One of the best sources of good monounsaturated fats, avocado makes a great spread on toast or as an ingredient in salads.

Tea
Green, white, or black tea delivers a potent dose of antioxidants and may help protect against heart disease, cancer, and stroke.

Beans
Good for your heart, they are also rich in B vitamins and potassium. Some have even more health promoting antioxidants than blueberries.

Spinach
This leafy green is loaded with lutein (great for eyes) and many other carotenoids, which are healthful antioxidants. Spinach has almost no calories.

Oats
This fiber delivers protein, potassium, and magnesium, among other cholesterol lowering nutrients. It is believed to help stabilize blood sugar, curbing cravings throughout the day.

Blueberries
These berries are full of cancer fighting, heart healthy antioxidants as well as fiber, folic acid, and vitamins C and E. They taste delicious and have very few calories.

Kiwis
Packed with vitamin C, kiwis rival bananas with their potassium levels. They have flavonoid antioxidants in the skin which is edible, but best if you rub the fuzz off first.

Yogurt
A good source of calcium and protein, choose yogurt with live cultures (also called probiotics or beneficial bacteria) to fight bad bacteria, aid digestion, and help metabolize food.

Dark chocolate
Brimming with antioxidants, make sure you choose the highest cocoa percentage available to lower blood pressure and gain the full benefits.

Food Labeling

One of the most important skills to learn when eating healthy is to read nutritional labels accurately. The Food and Drug Administration (FDA) has strict guidelines on how certain food label terms can be used. These are the most common claims seen on food packages:

Low calorie: less than 40 calories per serving
Low cholesterol: less than 20mg of cholesterol and 2g or less of saturated fat per serving
Reduced: 25 percent less of the specified nutrient or calories than the usual product
Good source of: provides at least 10 percent of the daily value of a particular vitamin or nutrient per serving
Calorie-free: less than 5 calories per serving
Fat-free/sugar-free: less than 1/2g of fat or sugar per serving
Low sodium: less than 140 mg of sodium per serving
High in: provides 20 percent or more of the daily value of a specified nutrient per serving
High fiber: 5 or more grams of fiber per serving

Essentials

Make sure you get plenty of the following health and nutrition essentials in your daily diet.

Vitamins
Found in: Fruits and vegetables.
Great for: Reducing the risk of certain health problems such as osteoporosis and anemia. Eat a variety of fruits, either fresh, canned, or dried and vary your veggies. Concentrate on orange and dark green vegetables as they are an important source of potassium to help maintain healthy blood pressure. Make sure you get enough magnesium for healthy bones, muscles, and healthy blood pressure; folate to help the body form healthy red blood cells; vitamin A to keep your eyes and skin healthy and protect against infections; vitamin C to help heal any cuts and wounds, keep teeth and gums healthy, and aid in your body’s iron absorption.

Fiber
Found in: Whole grains; eat at least three ounces of cereals, breads, crackers, rice, or pasta every day.
Great for: The digestive system, your heart health, and to reduce cholesterol levels.

Protein
Found in: Baked, broiled, or grilled meat and fish, nuts, seeds, peas, and beans.
Great for: Bone health, muscles, hair, nails, skin, and helping to repair tissues in the body. Make sure you trim the fat off any meat to make it as healthy as possible.

Iron
Found in: Red meat, poultry, lentils, beans, and tofu.
Great for: Improved circulation and refueling energy stores; with more iron in your blood you can process more oxygen and burn carbohydrates efficiently.

Calcium
Found in: Almonds, low-fat cheese, milk, or yogurt. Milk substitutes, such as those made with soy or rice, give the same nutrients.
Great for: Women in particular to make strong, healthy bones and prevent tooth decay. Watch out for flavored milks, milkshakes, condensed milk, and milk-based energy or malt drinks, because these tend to contain added sugar, which is bad for your teeth and health.

Monounsaturated/Polyunsaturated fats
Found in: Almonds, avocados, and olive oil.
Great for: Lowering cholesterol, keeping your heart healthy, supplying energy, and helping you absorb the fat-soluble vitamins A, D, E, and K. Avoid fats found in cakes, cookies, milk chocolate, and sweets.