Have you noticed that people who normally shun shots are scrambling to get flu vaccines this year? And
that’s just the “regular” flu shot—vaccinations against H1N1, or “swine flu,” aren’t even widely available yet. At Epicurious, we’re always looking for a food solution to any problem, so we contacted John La Puma, M.D., the author of Chef MD’s Big Book of Culinary Medicine, for advice about what to eat to boost immunity and fight the flu.

Before we jump into La Puma’s list of top flu-fighting foods, here are a few notes from the doctor:

* Swine flu is most likely to be spread the same way as any kind of flu—from person-to-person contact, through coughing and sneezing— and the “best and easiest protection” against flu, including swine flu, is to “wash your hands often, for 15 to 20 seconds, with soap and water, or with an alcohol-based hand cleaner, [rubbing] until your hands are dry.”
* You can’t get swine flu from eating pork or from drinking bottled or tap water, two common myths about contagion.
* People with immunity problems, such as thyroiditis, rheumatoid arthritis, lupus, and celiac disease, should talk to their doctors before upping their intake of immunity-boosting foods, because “their immune systems are already overstimulated.”
* Some reputed immunity-boosters, including garlic, foods high in zinc (such as oysters and peanuts), and foods rich in conjugated linoleic acid (hard cheeses) have not been proven to fight the flu.

Read on for the six foods La Puma says should be in your flu season diet.

Quercetin Powerhouse Produce: Apples, Onions, Broccoli, and Tomatoes
Quercetin is one of many thousands of flavonoids—substances that are responsible for plants’ colors, as well as many of their health benefits. La Puma says that in research performed on mice, stressful exercise increased flu susceptibility but quercetin canceled out the negative effects. The same illness-fighting results were found in a study on cyclists, La Puma says, citing a study from Appalachian State University in Boone, N.C. Quercetin is also believed to aid in disease prevention thanks to its anti-inflammatory properties (to learn more about inflammation, read our feature on the Anti-Inflammatory Diet). So load up on quercetin-packed produce, including apples, onions, broccoli, and tomatoes. Tip: When buying tomatoes, consider choosing organic, which La Puma says have higher levels of quercetin than conventionally grown ones (the same is true for lycopene in tomatoes).
recipes to try:
Vegetable and Chickpea Ragout
Frisée and Apple Salad with Dried Cherries and Walnuts
Black Sea Bass with Moroccan Vegetables and Chile Sauce

Chicken Soup
It’s not a suburban legend: Chicken soup really does have healing properties, according to La Puma. A steaming bowl of soup (unappetizing language alert) “reduces mucus and facilitates coughing it up.” And it seems that chicken soup is more effective at the job than hot water, according to research cited by La Puma. To get the anti-inflammatory and other health benefits of produce too, the doctor suggests making chicken soup with vegetables rather than using store-bought condensed soup or cooking with chicken alone. He shares a favorite recipe for Simple Sopa Azteca on his Web site, and Epicurious has dozens of healthy chicken and vegetable soup recipes, including the ones below.
recipes to try:
Hearty Chicken Vegetable Soup
Chicken and Hominy Soup
Chicken and White Bean Soup with Herb Swirl

Green Tea
Add fighting the flu to the long list of green tea’s health benefits, which also include fighting cancer and heart disease and possible links to “lowering cholesterol, burning fat, preventing diabetes and stroke, and staving off dementia,” according to WebMD. Green tea is high in “anti-viral activity against influenza,” says La Puma, citing studies involving green tea from the Dr. Rath Research Institute in Santa Clara, CA, and the Department of Biotechnology, College of Engineering, Yonsei University in Seoul, South Korea. While all kinds of tea are made from the same leaves, white and green teas contain higher levels of catechins—the flavonoids thought to be responsible for tea’s antiviral properties—than oolong and black teas. Although the studies La Puma cites involved green tea, it’s likely that white tea has similar flu-fighting powers. Black and oolong tea do have some catechins and are higher than green tea in other polyphenols, so while they might be the second choice for the flu, they are still good for overall health.
recipes to try:
Green-Tea Soy Broth
Scallop Tea Rice
Angel Punch

Vitamin D–Rich Foods: Salmon, Light Tuna, Sardines, Milk, and Cereal
Vitamin D has been a hot topic in the news recently, with stories about the sunshine vitamin’s many health benefits dovetailing with reports that suggest that many of us don’t get enough of it. La Puma says experiments in the 1940s showed that mice that received diets low in vitamin D were more susceptible to experimental swine flu infection than those that received adequate vitamin D. While the same has not yet been proven in humans, La Puma and many other experts believe that getting sufficient vitamin D can offer protection against swine flu—the vitamin is believed to cause the production of antimicrobial substances in the body. “In winter, too little vitamin D is made in your skin, because the angle of the sun is too low,” says La Puma. “And winter is when you get flu.” The good news is that food can pick up the slack. Milk (which is fortified with vitamin D in the U.S.), malted drink mixes, and fortified cereals such as Total Raisin Bran and Whole Grain Total all provide vitamin D, but La Puma says roasted sockeye salmon is the single best source, gram for gram. Roasting the fish allows it to maintain the most vitamin D. “Cooking fatty fish with oil allows the vitamin D to leak out,” says La Puma. “Cooking fatty fish in water does retain a little vitamin D, at least in theory, so poaching and steaming work better than frying, deep-frying, and sautéing.”

Other good seafood sources of vitamin D are chinook and pink salmon, as well as light tuna and sardines packed in oil. “Packing (but not cooking) fish in oil allows retention of omega-3s and vitamin D,” says La Puma. But, he warns, “pouring off the oil from canned fish pours off the vitamin D too.”In addition to making the dishes below, try omitting the step of draining the canned fish in recipes such as Sicilian-Style Pasta with Sardines or Tuna, White Bean, and Red Onion Salad. If you are not a fan of the flavor or extra calories in oil-packed fish, don’t worry: Water-packed varieties do have some vitamin D, just not quite as much as oil-packed. For more information, see Epicurious’s sister site Nutrition Data’s list of foods highest in vitamin D. Bumble Bee Chunk Light Tuna was the top pick for oil-packed varieties in Epicurious’s Canned Tuna Taste Test.
recipes to try:
Baked Sockeye Salmon with Bell Peppers and Capers
Wild Salmon with Pearl Couscous, Slow-Roasted Tomatoes, and Lemon Oregano Oil
Penne with Tuna, Basil, and Lemon

Yogurt and Kefir with Live Active Cultures
Epicurious’s recent blog post Fight Off the Flu with Delicious Yogurt Recipes discussed a study that suggests that probiotics—the friendly bacteria found in yogurt and some other foods, as well as in pill form—may reduce cold and flu symptoms. La Puma cites the same study and says that probiotics have been shown to reduce the incidence and duration of fever, cough, and runny nose by 73, 62, and 59 percent in kids ages 3 to 5, respectively. While the study was done with supplements, La Puma says we “foodistas” may prefer to get our probiotics from what we eat. When buying yogurt and kefir, be sure to look for the “Live and Active Cultures” label and choose one with as many different strains of cultures as possible. For more on how different strains affect health, see probiotic confusion from Nutrition Data. As the author of the article, Monica Reinagel, M.S., L.D./N., notes, friendly bacteria can also be found in fermented foods such as kim-chi, kombucha, sauerkraut, and miso, and “eating a variety of fermented foods, which provides a wider variety of bacterial strains, might offer a wider range of benefits.”
recipes to try:
Moroccan-Style Vegetable Stew with Harissa Yogurt Sauce
Fig Salad with Goat’s Milk Yogurt and Pepper Cress
Roast Chicken Breasts with Garbanzo Beans, Tomatoes, and Paprika

Chiles Such as Serranos, Jalapeños, and Poblanos
Spicy peppers don’t just help clear your sinuses, they’re also a great source of vitamin C, which “has been tested in influenza A and been shown to reduce the incidence of pneumonia that comes with flu,” says La Puma. The vitamin has antiviral properties and stimulates antibody production, explains La Puma. Not a chili-head? Sweet red bell peppers are also packed with vitamin C, as are guava, kiwi, oranges, green bell peppers, strawberries, Brussels sprouts, cantaloupe, and papaya, according to the USDA.
recipes to try:
Xuxu and Shrimp with Chile and Lemon
Salsa Verde
Poblano and Mushroom Tacos

You’ve probably seen the superhero-themed publicity campaign for pomegranates and pomegranate juice, but is the health buzz on this exotic fruit really backed up by facts? While no single food or drink is the magic (speeding) bullet of disease prevention, a growing body of research suggests that pomegranate seeds, fruit, and extract really may deliver serious health benefits—including improving cholesterol levels and fighting prostate cancer. To find out what makes the fruit so special, Epicurious spoke to David Grotto, R.D., L.D.N., the author of 101 Foods That Could Save Your Life and the forthcoming 101 Optimal Life Foods.

Grotto explains that much of the medical community’s excitement about pomegranates stems from the fruit’s high level of antioxidant polyphenols. Antioxidants help protect the body from free-radical damage—cell damage that is linked to cancer, heart disease, and a host of other illnesses. In 101 Foods That Could Save Your Life, Grotto writes, “Polyphenol research is most promising in the areas of heart disease and cancer prevention.” He adds that the polyphenol content in pomegranate juice is three times the amount found in red wine and green tea—two other drinks that have been studied and touted for their roles in fighting cancer and heart disease.
To learn more about the health benefits of pomegranates and how to open one, and for delicious recipes made with the seeds and juice, read on.

Pomegranates Promote Heart Health
A lot of the buzz about pomegranates has to do with their ability to help the heart. “Several animal and human studies have demonstrated pomegranates’ ability to reduce artery wall thickness, decrease plaque formation, and reduce oxidation of LDL cholesterol, all thought to be risk factors for heart disease,” confirms Grotto. He adds, “Pomegranates are rich in polyphenols, plant chemicals known to reduce the inflammation process associated with heart disease.” As we explained in The Anti-Inflammatory Diet, chronic low-grade inflammation in the body has been linked to increased risk of disease, including heart disease and stroke. Boost the benefits to your arteries by pairing pomegranates with other heart-healthy ingredients such as almonds and avocados, both of which contain “good” fats and are also anti-inflammatory, according to Epicurious’s sister site Nutrition Data.
recipes to try:
Green Leaf Lettuce, Pomegranate, and Almond Salad
Mango Pomegranate Guacamole

Pomegranates Lower Blood Pressure and May Decrease Stroke Risk
“In a human study, participants with hypertension were given eight ounces of pomegranate juice to drink daily for 14 days,” says Grotto. “Average systolic blood pressure dropped, resulting in a 36 percent decrease in risk of stroke.” Drink the juice straight up, mixed with seltzer, or in cocktails. Also try substituting pomegranate juice for other juices in recipes—its tartness makes it a particularly good stand-in for cranberry juice. (A note on cocktails: Excessive alcohol consumption has been linked to increased risk for stroke and heart disease, but some research suggests a link between light alcohol consumption and decreased risk. For more information, read Alcohol Consumption as a Risk Factor for Stroke from strokecenter.org.)
recipes to try:
Pomegranate-Ginger Champagne Cocktail (alcoholic)
Pom-Ade (nonalcoholic)

Pomegranates Fight Prostate Cancer
Various studies suggest that pomegranate juice or extract can both inhibit the growth of cancer cells and actually kill cancer cells. “Men who underwent prostate cancer treatment and consumed eight ounces of pomegranate juice over a two-year period had, on average, significantly slower rises in Prostate Specific Antigen (PSA), a prostate cancer progression marker,” says Grotto. “The polyphenols in pomegranates are known to increase apoptosis, or programmed cell death, in certain cancer cells.” For prostate health, experts recommend cutting back on red meat and full-fat dairy and loading up on fresh produce (See WebMD’s Is There a Prostate Cancer Diet? for more advice). Match pomegranate seeds and juice with other prostate cancer–fighting produce, such as the onions and carrots in the recipes below.
recipes to try:
Pomegranate, Beet, and Blood Orange Salad
Pomegranate-Glazed Carrots

Pomegranates May Kill Harmful Bacteria
Grotto cites a recent study featured in the journal Molecules that showed that extracts from six Turkish varieties of pomegranates were effective in killing seven different harmful bacterial strains, including strains of E. coli and Staphylococcus. While the study was done in the lab with extracts, it does suggest that adding more pomegranate seeds and juice to your diet could bolster your body against some kinds of bacteria. Pomegranates, along with grape skins, wine, and tea, contain tannins, compounds that have “demonstrated antibacterial and antimicrobial properties,” says Grotto. Eat pomegranates with other antibacterial ingredients such as garlic, onion, allspice, and oregano, which have been found to be “the best all-around bacteria killers,” according to a Cornell Chronicle article about antibacterial spices. Those heavy-hitters are followed by thyme, cinnamon, tarragon, and cumin (which kill up to 80 percent of bacteria), then chiles and other hot peppers (which kill or inhibit up to 75 percent of bacteria), states the article. White and black pepper, ginger, anise seed, celery seed, and lemon and lime juice round out the list (killing 25 percent of bacteria).
recipes to try:
Stuffed Poblano Chiles with Walnut Sauce and Pomegranate Seeds
Cumin-Scented Eggplant with Pomegranate and Cilantro

Pomegranates Improve Erectile Function
Grotto says that polyphenols, which are found in abundance in pomegranates, “not only improve circulation to the heart but also to other areas of the body as well.” He reports that in a study of men diagnosed with erectile dysfunction, “those who drank pomegranate juice for four weeks were twice as likely to achieve erections versus those men who consumed the placebo.” (Though the study was small and overall statistical significance was not achieved, the findings suggests “the possibility that larger cohorts and longer treatment periods may achieve statistical significance,” according to the study abstract.) There appears to be a link between hypertension (high blood pressure) and erectile dysfunction in some cases, so eating a diet that helps lower blood pressure could also help with erectile function. The DASH Diet, which includes abundant amounts of produce, whole grains, and low-fat dairy, is recommended by the American Heart Association and many other reputable medical groups and doctors. The American Heart Association also recommends cutting back on sodium and eating foods high in potassium, such as sweet potatoes, potatoes, spinach, mushrooms, lima beans, oranges, and fat-free yogurt (follow the link for a complete list). For a tasty dessert, serve the low-sodium compote below over fat-free Greek yogurt.
recipes to try:
Arugula Salad with Pomegranate and Toasted Pecans (to cut sodium, omit the salt)
Blood Orange, Grapefruit, and Pomegranate Compote

Pomegranates May Increase Bone Density
Grotto cites a study in which mice that were given pomegranate extract for two weeks had significantly less bone loss when compared to mice that did not consume pomegranate (the study abstract is available from PubMed.gov). While the study was done on mice and not humans, the next time you’re making a calcium-rich milk or yogurt smoothie, it couldn’t hurt—and might help—to add some pomegranate juice.
recipes to try:
Guanabana Sherbet with Tropical Fruit
Watercress, Pear, and Pomegranate Salad

A light, tender cake that’s perfectly spiced. Any leftovers would be delicious with coffee or tea the next day.

ingredients

Pear compote:

* 2 tablespoons sugar
* 1 tablespoon fresh lime juice
* Large pinch of salt
* 3 Bosc pears (about 1 1/2 pounds total), peeled, quartered, cored, cut into 1/2-inch cubes

Buttermilk spice cake:

* 1 cup plus 1 tablespoon all purpose flour
* 1/4 cup cornstarch
* 1/2 teaspoon salt
* 1/2 teaspoon (scant) baking powder
* 1/4 teaspoon baking soda
* 1/8 teaspoon ground allspice
* 1/8 teaspoon ground ginger
* 1/8 teaspoon ground black pepper
* 1/8 teaspoon ground whole star anise*
* 1/2 cup (1 stick) unsalted butter, room temperature
* 3/4 cup sugar
* 2 large eggs
* 1 3-inch piece vanilla bean, split lengthwise
* 1/4 teaspoon finely grated lime peel
* 3/4 cup buttermilk
* Powdered sugar
* 1 1/2 cups crème fraîche**

preparation

For pear compote:
Mix sugar, lime juice, and salt in heavy large saucepan. Add pears and toss gently to coat. Cover and cook over medium-low heat until pears are just tender, stirring occasionally, 10 to 12 minutes. Transfer mixture to bowl. DO AHEAD: Can be made 1 day ahead. Chill until cold, then cover and keep chilled.

For buttermilk spice cake:
Preheat oven to 350°F. Butter and flour 9-inch-diameter cake pan with 2-inch-high sides; line pan with round of parchment paper. Sift first 9 ingredients into medium bowl. Using electric mixer, beat butter in large bowl until fluffy. Gradually add sugar, beating until smooth. Beat in eggs 1 at a time, beating to blend between additions. Scrape in seeds from vanilla bean and add lime peel; beat to blend. Beat in flour mixture in 4 additions alternately with buttermilk in 3 additions, scraping down bowl occasionally. Transfer batter to prepared pan.

Bake cake until beginning to brown on top and tester inserted into center comes out clean, about 30 minutes. Cool cake in pan on cooling rack. DO AHEAD: Cake can be made 1 day ahead. Cover and let stand at room temperature.

Cut around pan sides to loosen cake. Turn cake out onto rack; peel off parchment and turn right side up onto platter. Sift powdered sugar over. Cut into wedges. Serve with pear compote and dollop of crème fraîche.

* A brown, star-shaped seedpod that’s available in the spice section of some supermarkets and at specialty foods stores and Asian markets.

** Available at most supermarkets and at specialty foods stores.

Pomegranate (Punica granatum L.) is not only a beautiful physical form, the benefits contained therein was so great for your health.
Pomegranates are native Persian and Himalayan regions in South India. According to the story of Pharaoh Tuthmosis took him to Egypt in 1500 BC. from here, pomegranate spread to Africa, Asia, Europe and America. This plant is up to Indonesia because the traders brought from Persia in the year 1416.
There are 3 types of delim spread in Indonesia and his men grouped by color, namely red pomegranate, pomegranate, black and white and Delia.
Red pomegranate has a sweet taste and fresh, while the white pomegranate taste more sepat and coarse, and less sweet. Black pomegranate is now a rare plant that is not widely known. In fact, according to experts, pomegranate Khasiatnya black better than the white pomegranate.
Almost all parts of the pomegranate plant can be used for treatment. the fruit flesh, fruit skin, bark, and roots can be mixed pomegranate as a remedy for various kinds of diseases.
Skin ektrak pomegranate contains methanol which is a potent compound against the bacteria that causes diarrhea. as well as a potent skin astrigen roots can be used to treat diarrhea, fever, bone, white and sweat a lot of problems. Sore throat can also be treated with boiling water rinse pomegranate root bark.
But the use of stem and root bark of pomegranate to get the supervision of an experienced herbalis. For two compounds contained therein alkaloida Piperidine pseudopelleterine namely the pelleterine and is highly toxic (poisonous).
Tannin compounds contained in the root of the pomegranate could hinder Entamoeba histolytica, the cause of amoebic dysentery. Tannin berkhasita as astrimgen, shrink the mucous membranes of the intestine so that less discharge diarrhea.
Several studies have shown that tannins contained in the pomegranate is not only active as an antibacterial, but also against viruses, among others, the virus causes smallpox, and as an anti-diabetic medication or diabetes mellitus, reduce heart disease risk.
While the roots akaloid pelletierine help remove tapeworms and roundworms from the intestines. Akaloid contained in various parts of pomegranate causing worms tanama let go of the intestinal wall, which carried out the body with feces.
Seeds, leaves and flowers of pomegranate telam also used as medicine by the various nations and cultures for various purposes. According to traditional Chinese herbal medicine, pomegranate seeds have anti-inflammatory properties and panacea to overcome arthritis. Pomegranate flowers are used to treat inflammation of the mucous membranes in the gums. And for those who have problems with obesity (obesity) is part of the plant could be used as an alternative to overcome.
Based on research at the University of California, the pomegranate has ekstrogenik effects, which counteract the disruption of menopause and prevent cancer in the reproductive organs. Pomegranate juice has been fermented and oil derived from pomegranate seed, also known as an antioxidant that is active is equivalent to green tea.
With a glass of pomegranate juice each day, we’ll get the intake of polyphenol antioxidant compounds as much as 100mg. These compounds can cripple the cancer cells and restore the walls of the arteries hardening process. Pomegranate seeds also contain polyphenols. that’s why if you make a pomegranate juice, seeds should be blended together.
Red pomegranate fruit extracts in vitro (test outside the body) proved to have strong antioxidant activity, which can be kemopreventif (prevent) or kemoterapis (cure) prostate cancer cells. Several other studies indicate that pomegranate extract is efficacious for preventing breast cancer and colon cancer.
The pomegranate is also rich in Phytosterol. Phytosterol is a phytochemical components that have opposite functions with cholesterol when consumed by humans. Phytosterol is known to function in lowering blood cholesterol and preventing heart disease, so it is beneficial to human health. Phytosterol can maintain skin moisture, improving metabolism of skin, preventing inflammation in the skin, and Phytosterol can also prevent skin aging. Phytosterol also helps enhance hair growth. Phytosterol is also resistant to oxidation, which can be classified as food antioxidant.
Phytosterol is an important component of vitamin D3 synthesis. Several studies show that consumption of 2 to 3 grams a day Phytosterol can prevent coronary heart disease by 25%. Phytosterol also have benefits for diabetics. Phytosterol consumption in the amount of cukupdiketahui can maintain blood sugar balance.
Pomegranates contain antioxidants, antiviral and anti-tumor material. Not only that, the fruit that has lots of seeds are also rich in Vitamins A, C and E as well as folic acid. Even the content of antioxidants in pomegranate number three times more than green tea.

Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you.

Big picture strategies for healthy eating

Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don’t eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.

Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don’t normally eat.

Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce

Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.

Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.

Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!

Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.

One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time

Healthy eating begins with learning how to “eat smart”. It’s not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

• Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.

• Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.

• Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!

• Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Carbohydrates – food composed of some combination of starches, sugar and fiber – provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.

• Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes.

• Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.

Whole Grains for long-lasting, healthy carbohydrate energy

In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.

Make sure you’re really getting whole grains. Focus on including grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy grains in the form of breads or cereals be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources are dark breads and toasted wheat cereals.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by:

• Helping you feel fuller faster and longer, which can help prevent overeating.

• Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.

• Maintaining a healthy colon – the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.

The two types of fiber are soluble and insoluble:

• Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.

• Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

A healthy diet should contain approximately 20 to 30 grams of fiber a day, but most of us only get about half of that amount.

Vegetables and Fruits: Vitamin, antioxidant and fiber powerhouses

Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.

Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.

Greens: Dark leafy green vegetables are a vital part of a healthy diet since they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. They are currently the most lacking food in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options.

Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

Fruit: Eating a wide variety of fruit is another very healthy part of any diet. They provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants. Choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.

During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going. Keep in mind that it is vital to eat healthy protein that is free of hormones and antibiotics. Also, the majority of people in the U.S. eat more protein than is necessary. So focus more on getting higher quality versus more quantity. Each person is individual and may need different amounts of protein depending on their body and activity level.

? A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.

? An incomplete protein source is one that is low in one or more of the essential amino acids.

? Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice and dry beans. Similarly, dry beans each are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids your body needs.

? Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins

Beans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal

Choose: Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers. All of these are great sources of protein for vegetarians.

Avoid: Salted or sugary nuts; refried beans.

Dairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you’re lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.

Avoid full-fat dairy products or products from cows treated with rBST.