Here's my list:
Chocolate. BBQ pizza. Ice cream. Biscuits and gravy. Sticky cinnamon pecan rolls. Braeburn apples. More chocolate. Hey, one out of seven ain’t bad.
Here's an even better list (By Leslie Fink, MS, RD, and nutritionist and food editor for WeightWatchers.com):
Nuts. Peanuts, almonds, pecans … delicious! Eat a small amount of nuts on a regular basis, and you might reduce your risk of heart disease and cancer. Plus, they're chock full of the antioxidant vitamin E, artery-unclogging monounsaturated fats and lots of other phytochemicals.
Chile peppers. Capsaicin, the substance that gives chiles their heat, acts as a disease-preventing phytochemical, says Barbara Gollman, MS, RD, spokesperson for the American Dietetic Association.
Tomatoes and tomato products. The antioxidant lycopene in tomato-rich foods may help prevent prostate cancer, and might also help prevent breast cancer. "Cooked tomatoes are more effective than raw ones," says Gollman. So load up on tomato paste and tomato sauces.
Berries. All berries are good for you, but blueberries and raspberries seem to hold top spots on the berry nutrition chart. Their anthocyanins and ellagic acid (the substances that give them their rich colors) possess potential cancer- and heart disease-preventing antioxidant properties. Plus, they're high in fiber and vitamin C.
Leafy greens. Folate, a much-talked-about B vitamin, does triple duty. In addition to helping fend off heart disease and possibly even cancer, it's believed to prevent neural tube defects in unborn babies. So go for anything that's leafy and green. Some of Gollman's tasty suggestions: Mix steamed chard with minced garlic and fresh lemon juice, and make pesto sauce with basil and kale. (Remember Woody on "Cheers"? "You can really taste the kale.")
Quinoa. Pronounced KEEN-wah, this nutty-tasting food is unlike any other grain (although not a true grain, it is often called one). "It's the only grain considered to be a complete protein," comments Gollman. If that's not enough to give it clout, consider that the sterols it contains may lower cholesterol, decreasing your risk for heart disease.
Yogurt. Sure, it's good for your bones, but that's not all. Most yogurts contain good bacteria that help maintain proper digestive health and may help boost your immune system. Look for the words "live and active cultures" — such as L. acidophilus and Bifidus — on ingredient labels.
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