Eat these eight foods every day to cover all your nutritional bases



By: Ben Hewitt; Photograph: Kenji Toma

Jan 2, 2007 - 4:42:57 PM
Our all-star panel of doctors, scientists, nutritionists, and chefs will tell you why and show you how.


























Spinach














It
may be green and leafy, but spinach is also the ultimate man food. This
noted biceps builder is a rich source of plant-based omega-3s and
folate, which help reduce the risk of heart disease, stroke, and
osteoporosis. Bonus: Folate also increases blood flow to the penis. And
spinach is packed with lutein, a compound that fights age-related
macular degeneration. Aim for 1 cup fresh spinach or ½ cup cooked per
day. SUBSTITUTES: Kale, bok choy, romaine lettuce




FIT IT IN: Make your salads
with spinach; add spinach to scrambled eggs; drape it over pizza; mix
it with marinara sauce and then microwave for an instant dip. PINCH HITTER: Sesame
Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh
ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1
bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain.
Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.


















Yogurt














Various cultures claim yogurt as their own creation, but the
2,000-year-old food’s health benefits are not disputed: Fermentation
spawns hundreds of millions of probiotic organisms that serve as
reinforcements to the battalions of beneficial bacteria in your body,
which boost the immune system and provide protection against cancer.
Not all yogurts are probiotic though, so make sure the label says “live
and active cultures.” Aim for 1 cup of the calcium- and protein-rich
goop a day. SUBSTITUTES: Kefir, soy yogurt




FIT IT IN: Yogurt topped with
blueberries, walnuts, flaxseed, and honey is the ultimate breakfast—or
dessert. Plain low-fat yogurt is also a perfect base for creamy salad
dressings and dips. HOME RUN: Power Smoothie
Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup
carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.


















Tomatoes











There are two things you need to know about tomatoes: Red are the best,
because they’re packed with more of the antioxidant lycopene, and
processed tomatoes are just as potent as fresh ones, because it’s
easier for the body to absorb the lycopene. Studies show that a diet
rich in lycopene can decrease your risk of bladder, lung, prostate,
skin, and stomach cancers, as well as reduce the risk of coronary
artery disease. Aim for 22 mg of lycopene a day, which is about eight
red cherry tomatoes or a glass of tomato juice. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava




FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.




PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.
Carrots













Most red, yellow, or orange vegetables and fruits are spiked with
carotenoids—fat-soluble compounds that are associated with a reduction
in a wide range of cancers, as well as reduced risk and severity of
inflammatory conditions such as asthma and rheumatoid arthritis—but
none are as easy to prepare, or have as low a caloric density, as
carrots. Aim for ½ cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango




FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake




PINCH HITTER: Baked Sweet
Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices,
and then toss with olive oil and paprika. Spread on a baking sheet and
bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.
















Blueberries












Host to more antioxidants than any other popular fruit, blueberries
help prevent cancer, diabetes, and age-related memory changes (hence
the nickname “brain berry”). Studies show that blueberries, which are
rich in fiber and vitamins A and C, boost cardiovascular health. Aim
for 1 cup fresh blueberries a day, or ½ cup frozen or dried. SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries




FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.




PINCH HITTER: Açai, an
Amazonian berry, has even more antioxidants than the blueberry. Mix 2
Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal,
yogurt, or a smoothie.














Black Beans


















All beans are good for your heart, but none can boost your brain power
like black beans. That’s because they’re full of anthocyanins,
antioxidant compounds that have been shown to improve brain function. A
daily ½-cup serving provides 8 grams of protein and 7.5 grams of fiber,
and is low in calories and free of saturated fat. SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans




FIT IT IN: Wrap black beans in
a breakfast burrito; use both black beans and kidney beans in your
chili; puree 1 cup black beans with ¼ cup olive oil and roasted garlic
for a healthy dip; add favas, limas, or peas to pasta dishes. HOME RUN: Black Bean and
Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños,
1 yellow bell pepper, and 1 mango. Mix in a can of black beans and
garnish with ½ cup chopped cilantro and the juice of 2 limes.


Walnuts











Richer in heart-healthy omega-3s than salmon, loaded with more
anti-inflammatory polyphenols than red wine, and packing half as much
muscle-building protein as chicken, the walnut sounds like a
Frankenfood, but it grows on trees. Other nuts combine only one or two
of these features, not all three. A serving of walnuts—about 1 ounce,
or seven nuts—is good anytime, but especially as a postworkout
recovery snack. SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts




FIT IT IN: Sprinkle on top of
salads; dice and add to pancake batter; spoon peanut butter into
curries; grind and mix with olive oil to make a marinade for grilled
fish or chicken. HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.
















Oats













The éminence grise of health food, oats garnered the FDA’s first seal
of approval. They are packed with soluble fiber, which lowers the risk
of heart disease. Yes, oats are loaded with carbs, but the release of
those sugars is slowed by the fiber, and because oats also have 10
grams of protein per ½-cup serving, they deliver steady muscle-building
energy. SUBSTITUTES: Quinoa, flaxseed, wild rice




FIT IT IN: Eat granolas and
cereals that have a fiber content of at least 5 grams per serving.
Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt. PINCH HITTER: Quinoa Salad
Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1
cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool.
In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup
chopped walnuts, and 1 cup plain fat-free yogurt.






















All-Star Panel Joy Bauer, author of Joy Bauer’s Food Cures



and nutrition advisor on NBC’s Today



show; Laurie Erickson, award-winning wellness chef at Georgia’s Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?



; and Steven Pratt, MD, author of the best-selling SuperFoods Rx

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