Low-Carb Diet, High-Protein Foods, Healthy Meal Plans, How To Use A Calorie Counter, and More

COMPLETE
NUTRITION
Low-carb diet, high-protein foods, healthy

meal plans, how to use a calorie counter,
and more
A free guide published by University Health News

A FREE GUIDE FROM UNIVERSITY HEALTH NEWS
Table of Contents
I. AN INTRODUCTION TO SUPERFOODS ................................................................ 3
Threats to Your Health ............................................................................................ 3
How Your Diet Can Protect Your Health .................................................................. 4
Protective Phytochemicals ....................................................................................... 5
The Power of Whole Foods....................................................................................... 6
Foods That Are “Super” ........................................................................................... 6
II. PROTEIN-RICH SUPERFOODS ........................................................................... 7

The Protein Package ................................................................................................ 8
Plant Sources of Protein .......................................................................................... 9
III. WHOLE-GRAIN SUPERFOODS ......................................................................... 15

Whole vs. Refined Grains ........................................................................................ 16
IV. BEWARE LOW-CARB DIETS ............................................................................ 20

Overall Nutrition: The Key Consideration ............................................................... 21
The Bottom Line .................................................................................................... 23
V. VEGETABLE SUPERFOODS............................................................................... 24
VI. FRUIT SUPERFOODS ....................................................................................... 30
VII. BEVERAGES ................................................................................................... 36
VIII. FLAVORFUL ADDITIONS: FATS, HERBS, SPICES, AND CHOCOLATE .......... 40

Healthy Fats ........................................................................................................... 40
Herbs and spices .................................................................................................... 42
Pump up the Flavor ................................................................................................ 43
IX. IN THE KITCHEN ............................................................................................. 47

Preserving Nutrients in the Kitchen ....................................................................... 49
Meal Planning ........................................................................................................ 49
Keep Your Eyes on Portion Sizes............................................................................ 50
X. HOW TO USE A CALORIE COUNTER FOR SUCCESSFUL WEIGHT LOSS ........... 51

Find a Reliable Source of Information .................................................................... 51
Use the Tools Correctly .......................................................................................... 52
Add It Up ............................................................................................................... 52
2 | Complete Nutrition
I. AN INTRODUCTION TO
SUPERFOODS
The foods you place on your plate every day are powerful. A rich body of evidence
suggests you can reduce your risk of cardiovascular disease, type 2 diabetes,
cancer, neurodegenerative diseases, inflammatory diseases, age-related eye
diseases, kidney diseases, liver diseases, obesity, and other health problems by
following a healthy dietary pattern.
Threats to Your Health

Researchers now know that one common root of chronic diseases is inflammation
and oxidative stress. While acute inflammation—the body’s natural reaction that
defends your body against an injury or assault—is a good thing, chronic
inflammation is not.
Acute inflammation subsides once your body has successfully fought off a threat.
But if chronic inflammation is present, your body’s inflammatory reaction fails to
shut off or becomes activated when there is no real trigger. This ongoing
inflammation, which may last for days, weeks, or even years, can contribute to
many diseases, including heart disease, type 2 diabetes, cancer, rheumatoid
arthritis, neurological degeneration, and pulmonary diseases.
Oxidative stress and inflammation go hand in hand. Oxidative stress occurs when
the level of free radicals (unstable, reactive molecules) in your body exceeds your
body’s capacity to neutralize these substances, which can damage cells, proteins,
and DNA.
© Dana Rothstein | Dreamstime

Blueberries and grapes—especially dark-skinned grapes—are two of the most generous sources
of antioxidants, which protect our bodies from damage caused by harmful molecules called
free radicals. (Free radicals, research shows, can be a factor in the development of blood vessel
disease, cancer, and other afflictions.)
How Your Diet Can Protect Your Health

Your diet comes into play because antioxidants and other substances in foods can
help counter chronic inflammation and oxidative stress in your body. Conversely,
an unhealthy diet may promote inflammation and oxidative stress.
Studies have shown that diets high in refined starches, sugars, saturated fats, and
trans fats and low in plant foods and fish appear to activate the body’s
inflammatory response. This dietary pattern is called the “Western diet” because
it is typical in industrialized nations such as the U.S. However, a diet rich in
whole plant foods, healthful carbohydrates and fats, and lean proteins cools down
inflammation in the body.
A healthful dietary pattern emphasizes nutrient-rich foods, including whole

grains, fruits, vegetables, nuts, and fish. These foods provide your body with
essential vitamins, minerals, and other compounds that offer health benefits.
And, filling your plate with nutrient-rich foods can help keep your calories in
check; this supports a healthy weight, which, in turn, can help prevent chronic
disease. This dietary pattern is what most health organizations recommend for
optimal health.
Protective Phytochemicals
Plant foods are rich in phytochemicals, plant compounds that serve as a natural
defense system. Phytochemicals are found in the plant’s skin and flesh. Scientists
have identified thousands of phytochemicals in plant foods, with new ones being
discovered all the time.
Phytochemicals have strong anti-inflammatory and antioxidant activities that

have been shown to help protect against chronic disease. In addition, research
has revealed other beneficial actions of phytochemicals.
By eating a rainbow of whole plant foods, you can gain the benefits of eating an
array of phytochemicals.
The Power of Whole Foods

Phytochemicals, as well as vitamins, minerals, and fiber, are found at the highest
levels in whole, unrefined plant foods. When plant foods are peeled, ground up,
and mixed with unhealthful fats, sodium, and sugars, they lose their powerful
nutrient profile. However, don’t confuse highly processed, refined foods with
foods that have been canned (without added salt or sugar), frozen, or cooked.
Most whole foods retain the majority of their nutrients if they’re canned, frozen,
or cooked. Keeping canned and frozen foods on hand helps ensure that you
always have nutrient-rich foods available for healthy meal plans, regardless of
what is currently in season.
Foods That Are “Super”

Science proves that specific foods show particular promise for fighting disease.
These “superfoods,” which include proteins, whole grains, vegetables, fruits, and
fats as well as herbs and spices (see below) can easily be added to your daily diet.
© Oinvernoveio | Dreamstime.com
II. PROTEIN-RICH SUPERFOODS

Protein is an important nutrient your body needs in order to maintain its
structures, including muscles, bones, skin, and hair. Protein also is a key element
in many compounds that your body needs to function properly. When you don’t
get enough high-protein foods, many damaging effects can occur, such as loss of
muscle mass, depressed immunity, and weakened cardiac and respiratory
systems.
The daily Recommended Dietary Allowance (RDA) for protein is 0.8 grams of
protein per kilogram of body weight (or 0.37 grams per pound of body weight).
To determine your protein needs, multiply your weight in pounds by 0.37. For
example, if you weigh 120 pounds, that’s 44 grams of protein per day; if you
weigh 160 pounds, your RDA of daily protein is 57 grams.
Newer research indicates that a slightly higher amount of protein—0.41 to 0.45

grams per pound—may be a better range for optimal health and muscle mass.
Using this formula, a 120-pound adult would need 49 to 54 grams of protein per
day, and a 160-pound person would need 66 to 72 grams per day.
Use these numbers as a general guide; they are approximations. Equally

important to the quantity of protein you consume is the type of protein.
The Protein Package

When choosing high-protein foods, it’s all about the protein package—in other
words, what are the other substances and nutrients that come with protein?
Some protein foods also contain undesirable ingredients; among them are
saturated fats, sodium, and additives that have been linked with negative health
outcomes. For example, consuming large amounts of red meat (beef, pork, and
lamb) has been linked with many health risks, including increased risks of heart
disease, type 2 diabetes, and certain types of cancer. Processed meats—including
ham, sausage, lunch meats, and bacon—are linked with an even higher risk of
these diseases.
© Robyn Mackenzie |Dreamstime

Generous sources of protein include beans, steak (in moderation), fish, eggs, nuts and seeds, and
potatoes.
Other high-protein sources come in a healthy package. For example, fatty fish
offers protein packaged with healthy, unsaturated fats, including omega-3 fatty
acids. Fatty fish include salmon, herring, mackerel, sardines, and albacore tuna.
Fish is the major dietary source of omega-3 fatty acids, healthy fats that provide a
multitude of heart health benefits. Eating omega-3–rich fish can lower your risk
of arrhythmias, lower levels of triglycerides and blood pressure, and slow the
growth of plaque in your arteries. In addition, consuming omega-3s also may
provide protection from inflammation, arthritis, depression, diabetes, and
Alzheimer’s disease.
Be selective about your fish choices. Choose sustainable fish that are not
threatened or endangered, and avoid the four fish with the highest mercury
content: shark, swordfish, tilefish, and king mackerel.
Plant Sources of Protein

Such plant foods as beans, peas, nuts, and seeds also offer a healthy protein
package, because, along with protein, they contain fiber, vitamins, minerals,
phytochemicals, and healthy fats linked with disease prevention. Studies suggest
that if you adopt a plant-based diet (which includes eating more plant proteins
and fewer animal proteins), you can lower your risk of chronic disease and extend
your life.
Health experts now recommend that you include a few meatless meals each week
in order to fit more beneficial superfoods into your diet. These meatless meals
should contain plant proteins from such foods as beans, lentils, and soy.
Plant foods that provide dietary protein include beans, lentils, peas, seeds
(sesame, chia, sunflower, hemp, pumpkin, and flax), and nuts (pistachios,
almonds, walnuts, pecans, cashews, pine nuts, hazelnuts, macadamia nuts, and
Brazil nuts). Here are the protein-rich plant foods that made our superfoods list.
Legumes
Legumes are a class of vegetables that include beans, lentils, and peas. Legumes
are shelf-stable and economical, and they provide fiber, folate, manganese,
potassium, iron, magnesium, copper, selenium, and zinc in addition to protein.
Consuming legumes has been linked with lowering blood cholesterol levels,
reducing weight, and helping to prevent heart disease, hypertension, diabetes,
and some types of cancer. Health experts recommend you include legumes in
your diet at least a few times per week.
Dried beans by the bag or in the bin are widely available in most supermarkets,
and canned beans also are an easy, economical choice. If you purchase canned
beans, look for those with no added salt, or rinse the beans to remove unwanted
sodium. Here’s a list of commonly available legumes:
• Black beans • Light red kidney beans
• Black-eyed peas • Navy beans
• Dark red kidney beans • Pink beans
• Chickpeas (garbanzo beans) • Pinto beans
• Great Northern beans • Lentils
• Lima beans • Split peas
Soy
Soybeans are legumes, but they’re in a category all their own. This bean has been
widely studied because of its unique nutritional profile. In particular, soy
provides a good balance of amino acids.
One cup of cooked soybeans contains less than 300 calories and contributes 57
percent of the Daily Value (% DV, the amount of a nutrient one serving of a food
provides based on 2,000 calories per day) of protein, 41% DV of fiber, 49% DV of
iron, and 18% DV of calcium, as well as at least 18% DV of ten other essential
nutrients. Additionally, soybeans contain isoflavones, phytochemicals that
possess antifungal, antimicrobial, and antioxidant properties.
Studies have linked eating soy to a number of health benefits, including reducing
cholesterol levels and lowering the risks of heart disease and prostate cancer.
However, soy has been famously misunderstood when it comes to its
phytoestrogens, specifically in regard to breast cancer risk. Some earlier studies
suggested that soy isoflavones possibly stimulated the growth of
estrogen-sensitive tumors, but more recent studies have found that soy intake
poses no increase in breast cancer risk, even for breast cancer survivors.
The research on soy favors the consumption of whole soyfoods, such as tofu,
soymilk, and soybeans, rather than isolated soy ingredients or supplements.
Nuts
All sorts of benefits come from nuts: protein and energy, cancer prevention, and
heart health, among others.
Walnuts
The nutrient-dense walnut earned a qualified health claim from the U.S. Food
and Drug Administration (FDA) for the role it can play in reducing the risk of
coronary heart disease. Walnuts also have been linked to cancer prevention,
protection against cognitive decline, reduced risk of type 2 diabetes and
hypertension, and even improved fertility.
Walnuts are rich in fiber, magnesium, and phosphorus, they provide 4 grams of
protein in a single ounce, and they contain a variety of phytochemicals with
antioxidant properties.
Another noteworthy aspect of walnuts is the healthy fat they contain; they’re rich
in heart-healthy unsaturated fats, and they’re the only nut that contains a
significant amount of omega-3 fatty acids—2.5 grams of alpha-linolenic acid
(ALA) per ounce.
All it takes is a handful of walnuts a day to gain benefits. Sprinkle them into your
morning cereal, toss them in a salad, stir them into yogurt, or simply munch on a
handful for a snack.
Almonds
Almonds are high in healthy, monounsaturated fat and rich in protein, providing
6 grams per ounce (just a bit less than the amount of protein found in meat).
Almonds also are one of the top sources of vitamin E, which acts as a powerful
antioxidant.
© Dave Bredeson | Dreamstime

Forget the salty chips and buttery popcorn. Almonds are one of those highly beneficial high-fat
foods, working to lower your LDL cholesterol, reduce your risk of heart disease, and lower your
risk of weight gain.
Studies that have been conducted on almonds point to numerous benefits,

including better heart health, management of diabetes, and weight management.
While almonds, like all tree nuts, are dense in calories—one ounce contains 160
calories—research indicates that the habit of including almonds in your diet may
help you control your weight.
Peanuts
While peanuts actually are members of the legume family (they grow in a pod,
like beans and peas), they are very similar to tree nuts in terms of nutrition.
Peanuts are filled with protein, heart-healthy fat, and fiber. A one-ounce serving
of peanuts (about 28 whole nuts) provides 7 grams of protein—the highest
protein content of all types of nuts, and about the same amount in an ounce of
meat. And, peanuts provide many other valuable nutrients, including niacin,
thiamin, choline, vitamin E, magnesium, zinc, iron, and copper.
Daily consumption of about one ounce of peanuts is linked with the reduced risk
of many chronic diseases, such as heart disease, diabetes, and cancer. In addition,
studies show that eating peanuts can help you manage your weight, because they
have the protein, fat, and fiber combination to help control hunger throughout
the day.
Seeds
Chia seeds
Chia seeds are packed with protein (6 grams per two-tablespoon serving), as well
as heart-healthy unsaturated fat, fiber (10 grams per serving), calcium,
magnesium, manganese, and iron. Mild-flavored chia seeds can be sprinkled into
cereals, yogurt, casseroles, and grain dishes. Also, when combined with water,
chia seeds have the unique ability to form a gel that can help bind ingredients
together, so chia seeds can be used as a replacement for eggs in many recipes,
such as cookies, breads, puddings, and cakes.
Hemp seeds
Hemp seeds provide 10 grams of protein and 10 grams of heart-healthy omega-3
and omega-6 fats per ounce (three tablespoons), along with iron, thiamin,
magnesium, zinc, and manganese. Hemp seeds can be tossed into homemade
granola or salads, blended into smoothies, sprinkled into stir-fries, and mixed
into savory dishes. Hemp plants have a low cannabinoid content (the substance
that gives marijuana plants their potency), and hemp seeds do not cause a
psychoactive effect when ingested.
Flax seeds
Flax seeds are rich in heart-healthy unsaturated fats and plant omega-3 fatty
acids. One ounce (about three tablespoons) of flax seeds contains 5 grams of
protein and provides vitamin B1, magnesium, zinc, and manganese. Some studies
have linked cardiovascular benefits with flax consumption, and researchers are
exploring its potential for diabetes, cancer, and digestive benefits. Always grind
flax seeds before using, since intact seeds will pass through your digestive tract
intact, and your body won’t receive their beneficial nutrients.
III. WHOLE-GRAIN SUPERFOODS

Whole grains provide unrefined carbohydrates (carbs), a primary source of slowly
digested energy in a balanced diet. Carbs are the fuel that supports the optimal
function of all of your body’s systems.
Carbs have been the target of much criticism, and it’s true that diets high in
refined carbs have been linked with higher risks of many diseases; that’s why it’s
so important to choose unrefined carbs in the form of whole grains.
Whole grains include:
• Amaranth • Bulgur • Quinoa
• Barley • Corn • Teff
• Brown rice • Millet • Whole wheat
• Buckwheat • Oats
Whole grains are nutrition powerhouses. They provide your body with a slowly
released, steady supply of energy and are rich in a multitude of essential vitamins
and minerals. In addition, whole grains contain a number of important types of
fiber. Hundreds of studies show that consuming whole grains offers many health
rewards, including a reduced risk of stroke, type 2 diabetes, heart disease,
obesity, asthma, inflammation, colorectal cancer, hypertension, and gum disease.
Whole vs. Refined Grains

An intact grain kernel consists of the bran, endosperm, and germ; this is a whole
grain. During America’s Industrial Revolution, a process of milling was invented
that removed the bran and germ from whole grains; the flour made from the
remaining grain had a much slower spoilage rate than whole-wheat flour and
became an ingredient in commercially prepared foods. Today’s typical Western
diet is filled with foods made with refined grains, often in the form of white flour.
Studies suggest that eating foods made primarily with refined grains may
contribute to metabolic and cardiovascular disease risks, including heart disease
and type 2 diabetes. The importance of prioritizing whole grains is well
established within the health community.
The Dietary Guidelines for Americans recommend making at least half of your
grain servings whole grains. While it’s easy to see if foods are authentic whole
grains when you’re eating plain, intact grains, such as oats, quinoa, and brown
rice, it can be more difficult to determine if breads, cereals, and crackers are
made with whole grains.
One way to identify whole-grain foods is by ensuring that the first ingredient on
the ingredients list is a whole grain (for example, whole wheat flour, oats). While
all whole grains are nutrient-rich, the following whole grains have superfoods
status due to their exceptional nutrition profiles.
Oats
Oats are almost always consumed in their whole form, with their bran and germ
intact. Old-fashioned oats have been steamed and flattened, which reduces
cooking time but preserves all of the nutrients; steel-cut oats are whole oat
kernels (also called groats) sliced once or twice into smaller kernels.
Oats are packed with nutrients: One serving of oats contains 4 grams of fiber and
7 grams of protein, along with iron, thiamin, manganese, and magnesium. Oats
also contain phytochemicals that have antioxidant and anti-inflammatory effects.
Oats are probably best known for their power to reduce “bad” LDL cholesterol
levels, which helps lower the risk of heart disease. In addition, oats have been
found to increase satiety, lower blood pressure, promote regular bowel
movements, and reduce the risk of type 2 diabetes.
Most people think of oats as a classic breakfast staple, but they can be included in
side dishes, stuffings, casseroles, and baked goods.
Quinoa
Quinoa is a tiny whole grain that provides a variety of key nutrients—high-quality
protein, fiber, B vitamins, and minerals—all for 111 calories per one-half cup of
cooked quinoa.
© Hungryworks | Dreamstime.com
A tiny whole grain that’s become trendy, quinoa is also a gluten-free food.
Some research points to quinoa’s potential benefits in protecting against diabetes

and increasing satiety. What’s more, quinoa is a gluten-free grain, making it a
suitable alternative for people who must avoid gluten because of celiac disease or
gluten sensitivity.
Wheat
Wheat has been saddled with a bad reputation in recent years due to the rise in
awareness and prevalence of celiac disease and gluten sensitivity. People with
these conditions must eliminate wheat, which contains gluten, from their diets.
Since the spotlight has been put on grains that contain gluten, many people have
adopted the erroneous belief that there is something inherently unhealthy about
wheat. The biggest health concern regarding wheat is the fact that much of the
wheat eaten by Americans is in the form of refined flour, in products such as
breads, rolls, pasta, crackers, pastries, and cookies. However, this doesn’t call for
eliminating wheat from your diet (unless you have celiac disease or gluten
sensitivity), but it does emphasize the importance of ensuring that most of the
wheat-based foods you select are made from whole wheat.
Wheat is rich in many nutrients; one serving contains 6 grams of protein, 6

grams of fiber, iron, thiamin, niacin, magnesium, zinc, and selenium. When U.S.
studies report on the findings of diets high in whole grains overall, these are
based largely on the intake of whole wheat, since it is the most commonly
consumed whole grain in the U.S. These health benefits include reducing the risk
of stroke, type 2 diabetes, and heart disease, as well as better weight maintenance
and blood pressure levels.
Barley
Whole-grain forms of barley include “hulled barley,” which has had the
tight-fitting, inedible hull removed in a process that causes minimal bran loss,
and “hulless barley,” which is a different variety of barley that grows without a
tight hull.
Hulled barley provides 8 grams of fiber per serving, which is higher than most
other whole grains. It also contains protein and several vitamins and minerals.
Hulled barley’s documented health benefits include reduced blood pressure,
blood glucose, and LDL cholesterol levels, and increased satiety for better weight
control.
Rice
Once the inedible hull is removed from a rice kernel, what remains is brown rice,
which is a whole grain. If the rice is milled further and the bran and germ are
removed, what remains is white, refined rice. Brown long-grain rice has four
times the fiber of white long-grain rice, and has a higher mineral, vitamin, and
phytochemical content as well. Most of the phytochemicals in rice are
concentrated in the outer bran covering. Whole-grain rice provides more than 15
vitamins and minerals for about 100 calories per serving.
Studies have shown that whole-grain rice intake may help cut diabetes risk, lower
cholesterol levels, and help maintain a healthy weight, and that people who eat
rice regularly have healthier diets overall.
IV. BEWARE LOW-CARB DIETS

Low-carb diets may be effective for rapid weight loss, but they may lack essential
nutrients and fiber—and it’s difficult to stick with them. So if you’re thinking
about following a low-carb diet, you may want to reconsider.
Some foods that contain carbs also provide a wealth of nutrients as well as
healthy fiber. On the other hand, if your diet typically consists of lots of
processed, high-carb foods made primarily of white flour and added sugar, you
might benefit from cutting back on your carbs.
© Alexgula | Dreamstime
Among the many “good carbs” that should enhance your diet are those you draw from whole
grains, fruits, vegetables, and such legumes as lentils, beans, and (pictured) fresh peas.
According to the Dietary Guidelines for Americans, 45 to 65 percent of the

calories you consume daily should come from foods that contain carbs. For a
person who’s taking in an average of 2,000 calories a day, that’s between 900 and
1,300 calories, or between 225 and 325 grams, of carbs each day.
By contrast, most low-carb diets recommend getting less than five percent, or
about 20 grams, of carbs per day, especially in the first few weeks; these diet
plans could more accurately be called very-low-carb diets because they place
such an emphasis on limiting carbs. Going on a very-low-carb diet can result in
fairly rapid weight loss, but sustaining a very-low-carb diet for months, years, or
a lifetime isn’t possible for most people. And, again, you might become deficient
in certain nutrients if you follow a low-carb diet for long periods of time.
Overall Nutrition: The Key Consideration

From a health standpoint, it’s preferable to focus on the overall nutrition
packages foods have to offer, rather than concentrating on the number of carbs
they contain. Some foods with a high carbohydrate content provide many
beneficial nutrients, while others are empty-calorie foods—meaning they provide
few, if any, nutrients your body needs to function optimally. The same can be said
for low-carb foods—some are healthy, and some are not.
Sugar molecules form the basis of all foods that contain carbohydrates. Simple
carbohydrates are the most basic form and are made up of only one or two sugars.
These include glucose, sucrose, fructose, galactose, and lactose. Simple carbs are the
most easily absorbed by your body and are found naturally in foods such as fruits, milk,
and vegetables. They also are added to processed foods (candy, pastries, cakes, pies) in
the form of refined sugar.
Complex carbohydrates, also called starches, are made of three of more linked
sugars. Foods that contain complex carbs include grains, such as wheat, rice,
barley, and rye, and starchy vegetables, including winter squash, potatoes, corn,
peas, and beans. All fruits and vegetables contain some carbs, although some are
lower than others.
Not all simple carbs are bad, and not all complex carbs are good.
Starch must be broken down into simple sugars before your body can use it as
energy. Because complex carbs take more time to digest, you may think they’re a
better choice than simple carbs—but this isn’t always true.
For example, all grains contain carbs, and whole grains provide many vitamins,
minerals, and valuable fiber. However, foods that contain refined grains, such as
breads, crackers, baked goods, and pasta made from white flour (often appearing
as “enriched flour” on the ingredient list), have had the nutrition- and fiber-rich
portions of the grain kernel removed. In addition to being less nutritious, they are
more easily absorbed into the bloodstream, so they cause blood sugar to spike
more quickly.
And, all foods that contain simple carbs aren’t unhealthy.
For example, fruits contain fructose, an easily absorbed, natural (not added)
sugar, but they also contain fiber and many vitamins and minerals when
consumed in their whole form. The fiber in fruit absorbs water, making contents
of the stomach more gelatinous and causing nutrients from foods, including
sugars, to be absorbed more slowly into the bloodstream. However, foods and
beverages that contain carbs in the form of added sugar are never a healthy
choice, regardless of whether you are on a low-carb diet or not; soft drinks, candy
bars, cookies, and other sweets usually score high on the calorie counter but
provide few, if any, nutrients.
The Bottom Line

When it comes to consuming carbs, whether they are simple or complex,
choosing whole, natural sources is the way to go. And, keep portion sizes under
control—consuming too many carbs of any type increases your chance of weight
gain.
Examples of high-carb foods to include in a balanced, healthy diet:
• Whole grains (whole wheat, brown rice, quinoa, millet, barley, buckwheat,
rye, teff, triticale)
• Fruits (with no added sugar)
• Vegetables (with no added fat or sodium)
• Legumes (beans, peas, and lentils)
Examples of high-carb foods to limit or avoid:
• Processed foods made with refined flour
• Processed foods made with added sugar
V. VEGETABLE SUPERFOODS
Research continues to support the idea that a vegetable-rich diet is a winning
approach to optimal health and disease protection. Some plant foods, such as
tomatoes, eggplants, and cucumbers, are technically fruits, but, for practical
purposes, based on their culinary uses and nutrition profiles, we have included
them in the vegetables category.
© Kondratova | Dreamstime.com
High in vitamin A, carrots are known to protect us from cancer, heart disease, and vision
problems.
Vegetables are treasure troves of nutrients packaged in low-calorie bundles. Most

vegetables provide less than 50 calories per one-half cup cooked or one-cup raw
serving.
Research suggests that a vegetable-rich diet can lower your risk of certain types of
cancer, cardiovascular disease, type 2 diabetes, cognitive decline, age-related eye
diseases, osteoporosis, lung diseases, chronic inflammation, and metabolic
syndrome. That’s why the USDA MyPlate guide suggests that adults consume two
to three cups of vegetables each day.
When it comes to veggies, the more variety, the better. By choosing from the
rainbow-hued spectrum of vegetables—white, yellow, orange, red, green, blue,
purple—you will be providing your body with a wide array of nutrients and
phytochemicals. Phytochemicals—stoked with antioxidant and anti-inflammatory
actions—are often visible as the color pigment in the plant.
If you’re eating the same five or six vegetables week in and week out, make an
effort to expand your dietary horizons.
Some of the most common varieties of vegetables available include:
• Asparagus • Cauliflower • Onions
• Avocado • Corn • Green peas
• Beets • Cucumber • Peppers
• Broccoli • Eggplant • Potatoes
• Brussels • Green beans • Spinach

sprouts
• Kale • Squash
• Cabbage
• Lettuce • Sweet potatoes
• Carrots
• Mushrooms • Tomatoes
Although all vegetables are superfoods, here we provide more information on

vegetables that are the cream of the crop.
Asparagus
Asparagus spears are packed with nutrition. They provide the most folic acid per
serving in the vegetable world, as well as potassium, fiber, protein, other B
vitamins, and minerals, such as copper, selenium, manganese, zinc and iron.
Asparagus also contains powerful phytochemical compounds: rutin, which helps
strengthen capillary walls; the “master” antioxidant, glutathione, which supports
immune system function and aids in removing toxins from your body; the fiber
inulin, which is known for colon health; and saponins, which have been linked to
blood glucose and cholesterol control.
Avocado
Avocados contain healthy, unsaturated fats linked with heart protection.
Avocados have a distinctive nutritional profile, which includes monounsaturated
fats, fiber, vitamins, minerals, phytochemicals, and even protein. While
calorie-counters often bypass avocados due to their fat and calorie content, these
vegetables easily can be included in a healthy eating plan. One ounce of avocado
contains 50 calories and a multitude of health-protective nutrients, such as
vitamins K, C, and E, folate, phytosterols, and many phytochemicals, such as
beta-carotene and lutein. In fact, studies show that including avocados in your
diet can increase satiety for weight control benefits. In addition, a number of
studies have linked avocados with cardiovascular health.
Beets
The deep-purple color of beets comes from the phytochemical betacyanin, which
has anti-cancer properties. In addition, beets are a good source of dietary fiber,
potassium, manganese, and vitamin C—all for only 74 calories per cup. Beets also
contain betaine, an amino acid shown to lower inflammation in the body.

Research shows that beets may help fight heart disease by reducing “bad” LDL
cholesterol and increasing “good” HDL cholesterol levels.
Broccoli
Along with other cruciferous (also called brassica) vegetables, broccoli has been
in the health spotlight, particularly for its cancer-fighting abilities. Broccoli
provides high levels of vitamins A, C, and K, folic acid, and fiber, as well as some
protein and omega-3 fatty acids. In addition, broccoli and other cruciferous
vegetables contain phytochemicals called glucosinolates, which have
cancer-fighting potential. Hundreds of studies have found that broccoli may
reduce chronic inflammation and oxidative stress, which may help ward off
cancer. In addition, it may be helpful in promoting a healthy digestive system, as
well as supporting good cardiovascular health.
Carrots
Carrots are very high in vitamin A (113 percent of the recommended daily value),
as well as biotin, vitamins B6, C, and K, fiber, and potassium. In addition, they
have many phytochemicals, such as carotenoids (including alpha-carotene,
beta-carotene, and lutein) and anthocyanidins. Studies have linked carrot
consumption to cardiovascular health, vision health, and cancer protection.
Green, leafy vegetables

Green, leafy vegetables truly are nutritional superstars; they provide at least 19
essential nutrients, including magnesium, potassium, iron, folate, and vitamins C
and K, in a one-cup cooked serving. In addition, many contain calcium that is
needed for bone health. And, they are packed with potent phytochemicals, such
as beta-carotene, chlorophyll, lutein, and zeaxanthin, which possess antioxidant
and anti-inflammatory properties.
Green, leafy vegetables have been linked with a number of health bonuses,
including protection against age-related eye disease, cancer, osteoporosis, and
even mental decline.
Onions
Onions are known for their sharp, pungent aromas and flavors, and these unique
qualities may be responsible for their healthful properties. Onions and other
vegetables in the allium family contain organosulfur compounds that have
antioxidant activity linked with cancer and heart protection.
Onions are rich sources of biotin, manganese, vitamins B6 and C, copper, fiber,
potassium, and the antioxidant phytochemical quercetin.
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Onions add not only flavor to our favorite dishes, but they provide a bevy of important vitamins
and minerals.
Squash
The flesh of squash is packed with slow-digesting carbs, fiber, essential vitamins
and minerals, and phytochemicals. The nutrient profile depends on the type of
squash. Summer squashes, including zucchini and crookneck varieties, are
generally good sources of copper, manganese, vitamin C, magnesium, fiber,
potassium, and the phytochemicals lutein and zeaxanthin, which protect vision.
Winter squash (acorn, butternut, delicata, hubbard, and spaghetti, among many
others) are rich in vitamins A, B6, C, and K, fiber, manganese, copper, potassium,
folate, and omega-3 fats, as well as phytochemical compounds, including
alpha-carotene, beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin.
Preliminary research suggests that squashes fight inflammation and oxidative
stress for potential anti-cancer, heart health, and blood sugar regulation benefits.
Tomatoes
Tomatoes contain a variety of nutrients, including vitamins A, B6, C, and K,
biotin, copper, potassium, manganese, and fiber. In addition, tomatoes are the
richest source of the phytochemical lycopene, which paints its flesh bright red.
Lycopene has attracted the attention of nutrition researchers for its powerful
antioxidant and anti-inflammatory actions. In particular, tomatoes seem
promising in the protection against prostate cancer and possibly breast cancer, as
well as heart disease, UV-related skin damage, and osteoporosis.
VI. FRUIT SUPERFOODS

Fruits provide slow-digesting carbs, various types of fiber, and a host of vitamins,
including vitamins A, C, E, K, and several B vitamins. Fruits also provide many
important minerals, including calcium, potassium, manganese, magnesium, and
copper, along with a cornucopia of phytochemicals.
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Keep the fruit coming. Collectively, berries, citrus, stone fruit, and others provide, as our author
notes, a “cornucopia of phytochemicals” that act to block inflammation and oxidative stress.
Among plant foods, fruits are especially high in phytochemicals. These

phytochemicals act to block inflammation and oxidative stress, which is why they
contribute to optimum health. An added bonus is that fruits won’t contribute to
weight gain the way that foods with added sugars can—a typical serving of fruit
provides about 60 calories.
Research links fruit consumption to numerous health benefits, such as lowering

the risk of high blood pressure, heart disease, stroke, cancer, eye disease, type 2
diabetes, obesity, neurodegenerative diseases, diverticulitis, and chronic
obstructive pulmonary disease. The USDA MyPlate guide suggests that adults
consume 1½ to 2 cups of fruit per day as part of a healthy eating plan.
It’s important to note that every fruit is a superfood. Include a variety of

fruits—fresh, canned, frozen, or dried, with no added sugar—in your diet plan
every week.
Here is a selection of fruits that have garnered the most documented health
benefits in scientific studies.
Apples
Apples are rich in vitamin C, and they also are high in fiber—especially the
soluble fiber pectin, which has been shown to lower blood cholesterol and protect
against heart disease. Apples contain a phytochemical called quercetin, which has
been linked to slowing down the digestion of carbohydrates, thus improving
blood glucose control.
Apple phytochemical levels vary depending on the variety and color of the apple;
for example, red apples contain anthocyanins. Eat the skin to gain the most fiber
and phytochemical content. An increasing body of research links apples to health
benefits, such as weight control, digestive and immune health, cancer prevention,
and cardiovascular health.
Bananas
Each banana furnishes a generous supply of vitamins B6 and C, manganese,
fiber, potassium, biotin, and copper. In addition, bananas contain plant sterols
linked with heart health, and special types of fibers—soluble pectin and
fructooligosaccharides—that foster the growth of friendly bacteria in the gut.
Studies have found that bananas may be a perfect food for athletes, since they are
a source of sustained energy and their mineral content aids in preventing muscle
cramps. More studies need to take place in order to reveal the full health
potential of bananas. In the meantime, it’s a good idea to include these delicious
fruits in your diet on a regular basis, eaten fresh as a snack, sliced over cereals
and yogurt, blended into a smoothie, frozen into a “natural popsicle,” or baked as
a fruit-based dessert.
Mashed bananas also can take the place of refined sugars in desserts, such as
cakes, breads, muffins, and cookies.
Berries
Berries are high in fiber, potassium, and vitamin C, as well as phytochemicals,
which give them their deep, bright colors. Studies have placed berries at the top
of the list in terms of antioxidant content because of their rich cache of
phytochemicals, which include anthocyanins, procyanadins, and ellagitannins.
These compounds have strong anti-inflammatory effects, as well.
Multiple research studies have identified that berries may have a profound
impact on health, lowering the risks of cancer, cardiovascular disease, diabetes,
and age-related mental decline. In addition, they have specific benefits, such as
cranberries’ role in preventing urinary tract infections and blueberries’ protective
effects on brain health.
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Berries of all types have been proven to reduce the risk of such diseases as cancer, diabetes, and
cardiovascular disease.
To reap an abundance of health rewards, include berries on your menu at least a

few times per week. When they are in season, enjoy them fresh as a snack, or over
cereal, yogurt, or salads, and in smoothies, baked goods or fruit-based desserts.
As the season wanes, turn to frozen or dried berries.
Citrus
Citrus fruits have been recognized for their health benefits for centuries. They are
famously rich in the powerful antioxidant vitamin C, but they also provide
potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium,
copper, riboflavin, pantothenic acid, and fiber. In addition, citrus fruit contains
more than 170 different types of phytochemicals, such as limonoids, flavonoids,

and carotenoids, which vary depending on the type and color of the fruit. This
powerful nutrition profile fuels benefits linked with eating citrus fruits include
protection against heart disease, stroke, arthritis, asthma, cognitive decline,
age-related eye diseases, and diabetes.
Stone fruit
Stone fruit—peaches, nectarines, plums, apricots, cherries—are all members of
the Prunus genus, which share a similar characteristic: a very large and hard
seed, or “stone.”
The nutritional profile of stone fruit varies depending on the type and variety of
fruit, though they are all generally rich in soluble fiber, slow-digesting
carbohydrates, vitamin C, potassium, and phytochemicals, at a calorie bargain
(about 60 calories per serving).
Beyond that, each stone fruit brings a little something special. Peaches,
nectarines and apricots are rich in vitamin A, as well as the phytochemicals
anthocyanins, chlorogenic acid, quercetins, and catechins that act as
anti-inflammatory and antioxidant agents.
Plums are high in vitamin K and the unique phytochemicals neochlorogenic acid
and chlorogenic acid, which are powerful antioxidants. Cherries are rich in
anthocyanins, which provide their deep red color.
Stone fruits overall have been linked with preventing diabetes, metabolic
syndrome, and cardiovascular disease. Those with beta-carotene (a precursor to
vitamin A), such as peaches, nectarines and apricots, are also linked to eye
protection. Anthocyanins in cherries have been found to ease arthritis symptoms
and muscle pain after exercise, as well as improve parameters of heart health.
The simplest way to enjoy stone fruits is picked ripe and fresh from the tree.
However, these fruits are also delicious added to cereals, yogurt, salads, salsa,
and even savory dishes, such as meats and grain side dishes. Of course, they are a
welcome addition to easy fruit-based desserts, such as pies and cobblers.
VII. BEVERAGES
As we’ve discussed, the foods you consume every day can make a significant
impact on your health, and this also extends to the beverages you choose. A
growing body of research reveals that beverage choice is far more important than
we once thought. When you drink a beverage—even if it is rich in calories, sugar,
fat, and even fiber—your body doesn’t identify that beverage as “fuel” in the same
way that it registers solid food.
Many experts believe that sugar-sweetened beverages—soda, sweet teas and

coffees, energy drinks, sports drinks, and fruit-flavored beverages—are a
significant contributing factor to the nation’s obesity problem, as well as the type
2 diabetes epidemic. These highly sweetened beverages contribute nothing but
refined sugars, which are quickly absorbed into the bloodstream.
The American Heart Association issued a report advising Americans to cut back
on added sugar, suggesting that women get no more than 100 calories (about 6
teaspoons) a day from added sugar and that men get no more than 150 calories
(about 9 teaspoons) a day.
While water should be your number-one beverage, that doesn’t mean you can’t
enjoy a few other choices. In fact, many plant-based beverages, such as tea,
coffee, and even red wine, may offer health benefits.
It’s important to provide your body with adequate hydration—you need enough
fluids for many body functions, including maintaining your internal temperature
and blood pressure, cushioning joints and organs, digestion, absorption,
transporting nutrients, and ridding your body of toxins. That’s why you can’t live
more than a few days without water.
You will have an easier time meeting your fluid needs if you keep in mind that
many foods have a high water content. In fact, about 20 percent of the average
American’s water intake comes from foods.
Most fruits and vegetables are more than 80 percent water by weight. Some of
the foods that are more than 50 percent water by weight may surprise you—they
include cooked pasta and rice, as well as poultry, fish, beef, and eggs.
Tea
True tea comes from the Camellia sinensis plant. The varieties of tea—green,
black, oolong, and white—depend upon how the leaves are processed. Tea is
unique in that it contains very high levels of phytochemicals in the form of
flavonoids—in particular, catechins, such as epigallocatechin gallate (EGCG),
found primarily in green tea, and theaflavins and thearubigins, found in black
tea.
Research suggests that tea consumption is linked with a lower risk of heart
disease and certain cancers, protection of oral health, bone health, and immune
function, and perhaps even modest metabolic benefits.
Enjoy tea as a delicious beverage option throughout the day. If you are sensitive
to caffeine, you can choose decaffeinated options or herbal teas. To reap the most
benefits, skip the premade tea drinks and brew your own—the flavonoid contents
of freshly brewed teas are much higher than tea drinks in bottles or cans.
Coffee
Coffee is loaded with phytochemicals—over 1,000 active compounds with
antioxidant properties have been identified in coffee beans. Coffee has been
linked with improved mental and physical performance, a lower risk of type 2
diabetes, liver protection, and cancer-fighting properties.
If you are sensitive to caffeine, you can still gain antioxidant benefits from
decaffeinated coffee and tea. Also, keep in mind that too much caffeine—naturally
found in coffee and tea—can aggravate several health conditions, including
gastroesophageal reflux disease, migraines, arrhythmias (irregular heartbeat),
sleep disturbance, and benign fibrocystic breast disease.
© Q&K Media
Coffee, thankfully, has its health benefits. It has been associated, for example, with improved
mental and physical performance.
Red wine
A growing body of research links red wine consumption with specific benefits,
including reduced risks of stroke, heart disease, diabetes, multiple sclerosis,
Alzheimer’s disease, obesity, osteoporosis, and infectious diseases. In fact,
moderate wine consumption halves your risk of dying from coronary heart
disease and stroke. Red wine is part of the Mediterranean-style diet pattern,
which has been linked with a number of health benefits, including lower risks of
heart disease, diabetes, and neurodegenerative diseases.
Red wine is rich in phytochemicals that come from the grapes—about 200 unique
types have been identified, including resveratrol. This phytochemical has
attracted scientists due to its antioxidant, anti-clotting, anti-inflammatory, and
anticancer activities. Second, the alcohol in wine may play a big part in its power;
alcohol alone—independent of whether it’s found in wine, beer, or spirits—seems
to help fight against cardiovascular disease.
When it comes to your health, the most important thing about wine is to drink it
in moderation. The benefits found in a glass of red wine only occur with
moderate consumption—one glass (5 ounces) per day for women, and one to two
glasses per day for men. Consuming too much wine—or any alcohol, for that
matter—can lead to serious health problems. Even moderate alcohol use has been
linked with an increased risk of breast and colorectal cancers.
If you already enjoy drinking wine, do so in moderation. If you have a family

history of cancer, you may want to discuss the risks associated with drinking
alcohol with your health care practitioner.
VIII. FLAVORFUL ADDITIONS: FATS,

HERBS, SPICES, AND CHOCOLATE
One of the best things about an eating plan for optimum health is that it’s
delicious. Fish, beans, whole grains, vegetables, and fruits are even more
delicious with flavorful additions of healthy fats, herbs, and spices. You can even
enjoy dark chocolate as part of a healthy eating style!
Healthy Fats
At one time, it was thought that a low-fat diet was a “healthy” eating style for
everyone. Now, after hundreds of studies, we know that it’s not so much the
amount of fat as the type of fat that’s important to heart health. You need an
adequate amount of fat—about 45 to 75 grams per day on average—in your diet to
help you absorb nutrients, increase your sense of fullness at meals, and promote
optimal health and well-being.
Healthy fats are polyunsaturated fats (PUFAs) and monounsaturated fats

(MUFAs). PUFAs are unsaturated fats found in nuts, seeds, and vegetable oils,
such as safflower, corn, sunflower, soy, and cottonseed. Omega-3 fatty acids are a
special type of PUFAs linked with a range of health benefits, including heart and
brain health. MUFAs are unsaturated fats found in avocados, peanut butter, nuts,
seeds, olives, and vegetable oils, such as canola, olive, peanut, sunflower, and
sesame. (Many plant foods contain both PUFAs and MUFAs.)
Evidence suggests that if you cut down on unhealthful fats—trans fats found in
partially hydrogenated oils, and saturated fats found in fatty meats and high-fat
dairy products, including butter—and replace them with PUFAs and MUFAs, you
can cut your risk of cardiovascular disease and type 2 diabetes.
For cooking, choose vegetable fats that are high in PUFAs and MUFAs. Look for
salad dressings and margarine spreads for breads and baking that are low in
saturated fat and rich in PUFAs and MUFAs. Use liquid vegetable oils as much as
possible, with special attention to extra-virgin olive oil (see below).
It’s important to keep in mind that even healthy fats are high in calories: One
tablespoon of oil contains 120 calories. You don’t need a lot of fat; just one or two
teaspoons at each meal will get you the healthy fats you need without an
abundance of excess calories.
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Use extra-virgin olive oil in your cooking for extra protection against heart disease, breast
cancer, and other afflictions.
Extra-virgin olive oil

Your number-one oil in the kitchen should be extra-virgin olive oil (EVOO), the
least refined vegetable oil commonly available. EVOO is high in MUFAs, and its
original bioactive compounds are intact, since it is cold-pressed or

expeller-pressed. (Refined oils have undergone processes that reduce some of
their nutrients.)
EVOO consumption has been linked with disease protection, including breast
cancer protection, a higher degree of insulin sensitivity, and better heart health.
Contrary to popular opinion, you can cook with EVOO in many methods of food
preparation. While EVOO (and other unrefined oils) has a lower smoke point
than refined oils, and it does break down at extremely high cooking
temperatures, it works well in most typical cooking applications, such as
sautéing, grilling, roasting, and baking.
Herbs and Spices

The phytonutrients in spices and herbs have antioxidant, anti-inflammatory,
anti-microbial, anti-viral, anti-cancer, cholesterol-lowering, and kidney- and
liver-protecting properties. Herbs are the leaves of a plant, such as basil, parsley,
thyme, or oregano, and spices are any other part of the plant, such as the buds,
bark, roots, berries, or stigmas (cloves, cinnamon, nutmeg, ginger, and
peppercorns are examples).
Many cultures use a variety of herbs and spices in their traditional foods. In
addition to offering flavor and even food preservation power, these flavorful
plants amplify the health potential of every meal. In fact, scientists have observed
that populations in countries such as India—known for its rich culinary traditions
with dozens of herbs and spices—have lower rates of cancer and Alzheimer’s
disease.
Another plus about herbs and spices is that they can help you lower your sodium
intake. A high-sodium diet can put you at higher risk for stroke and heart disease.
By enhancing the taste of your dishes with flavorful herbs and spices, you can
skim the salt from foods, and you won’t even miss it.
Common herbs and spices you can keep in your pantry include:
• Allspice • Cloves • Oregano
• Anise • Coriander • Parsley
• Basil • Cumin • Pepper
• Bay leaf • Dill weed • Poppy seeds
• Caraway seed • Fennel seed • Rosemary
• Cardamom • Garlic • Saffron
• Celery seed • Ginger • Sage
• Chervil • Marjoram • Tarragon
• Chives • Mint • Thyme
• Cilantro • Mustard seeds • Turmeric
• Cinnamon • Nutmeg • Vanilla
Pump up the Flavor

Highlighted below are herbs and spices that have received special attention for
their health attributes.
Basil
Basil puts the pizzazz in classic dishes, such as pesto (basil, pine nuts, garlic, olive
oil, and Parmesan cheese) and the traditional Italian Caprese salad (fresh
tomatoes and mozzarella topped with basil leaves and drizzled with balsamic
vinegar). Preliminary studies suggest that basil has lipid-lowering,
anti-inflammatory, anti-bacterial, and anti-cancer potential, possibly related to

its numerous phytochemicals, such as eugenol, orientin, and vicenin. These
aromatic leaves also contain beta-carotene, vitamin K, manganese, copper, and
magnesium. Add fresh basil leaves to sandwiches, Thai-inspired wraps and
curries, arugula tomato salads, pasta sauces, and even herbal iced tea blends.
While dried basil is not quite as flavorful as fresh, keep it on hand to flavor
minestrone soup, bean stews, spaghetti sauce, and stuffed peppers.
Cinnamon
Research has revealed that cinnamon offers a bounty of health rewards. This
spice has anti-inflammatory, antioxidant, and antimicrobial effects, which are
related to cinnamon’s phytochemicals, including cinnamaldehyde, cinnamyl
acetate, and cinnamyl alcohol. In addition, scientists have revealed that
cinnamon may hold promise in glucose control: It appears that cinnamon helps
to slow the rate of stomach emptying, which slows the rise of blood glucose that
occurs after you eat. And, cinnamon may help boost responsive to insulin (called
insulin sensitivity), which can help with diabetes control and treatment.
Garlic
Garlic is a member of the allium vegetable family, which is known for its
health-defending powers. Garlic is packed with a variety of sulfur-containing
phytochemicals, such as allicin, alliin, and dithiin. In addition, it contains
manganese, vitamins B6 and C, and selenium. These compounds have
anti-inflammatory and antioxidant activities, showing promise in lowering
cholesterol and blood pressure levels and preventing blood clotting. In addition,
garlic has antibacterial and antiviral effects, which might help fight infections.
And, garlic may aid in cancer protection, specifically against colorectal and renal
cancers.
Ginger
Ginger has been a part of both culinary and healing traditions for centuries.
Ginger has a long historical use as a folk medicine to treat gastrointestinal
conditions, and modern science reveals some evidence-backed benefits as well.
Ginger has anti-inflammatory and antioxidant actions, possibly related to its
phytochemicals called gingerols, responsible for ginger’s unique flavor. Studies
show that ginger may be effective in preventing nausea associated with motion
sickness and pregnancy. In addition, ginger has shown promise in relieving pain
resulting from arthritis, as well as tumor-fighting activity in animal studies.
Pepper
Pepper comes from a woody vine that grows in tropical climates. After the small
flowers appear, they develop into berries that are called peppercorns, which are
black, green, or white, depending on their stage of development and processing.
Black pepper owes its characteristics to its main phytochemical, piperine, which
has been linked with antioxidant, anti-inflammatory, and anti-cancer actions.
Red pepper is a completely different plant—it’s the dried fruit pod of the
Capsicum family, which includes several spices, such as chili pepper, tabasco
pepper, African chiles, paprika, and cayenne pepper. The common denominator
of all of these red pepper forms is their fiery heat. The heat of red pepper is traced
to its phytochemical capsaicin, which has anti-cancer, anti-inflammatory, and
pain-relieving effects.
Turmeric
The warm, golden spice responsible for the characteristic flavor and color of curry
powder is one of the most notable spices in the health spotlight today. Turmeric’s
main compound, curcumin, has impressive anti-inflammatory effects comparable
to anti-inflammatory drugs, but, unlike drugs, curcumin has no known side
effects. Studies have found that curcumin may be helpful in treating
inflammatory bowel disease, rheumatoid arthritis, and even cystic fibrosis. It also
has been shown to inhibit the growth of certain cancers and to protect the heart
by preventing oxidative stress and lowering cholesterol levels. Perhaps the most
exciting news about curcumin is its potential role in the fight against Alzheimer’s
disease. It appears that turmeric may help inhibit the aggregation of amyloid-B
plaques in the brain—a hallmark of Alzheimer’s disease.
Dark Chocolate
Chocolate is formed by removing cacao (or cocoa) beans from their pods, and
then fermenting, drying, roasting, and grinding them into a cocoa liquor, which is
a (non-alcoholic) combination of cocoa solids and cocoa butter. Sugar and vanilla
are added to cocoa liquor to make chocolate. Dark chocolate contains larger
amounts of cocoa solids and smaller amounts of sugar than milk chocolate.
Cocoa beans (and dark chocolate) are packed with flavanols, the main type of
phytochemical that has been linked to protection against heart disease, diabetes,
dementia, and stroke. In particular, dark chocolate’s effects against
cardiovascular disease seem most promising. The nutrients in dark chocolate
appear to help bring down blood pressure and cholesterol levels, and may protect
the heart by improving endothelium function (cells that line the heart and blood
vessels) and insulin resistance.
To gain the benefits of chocolate, choose the darkest variety possible—at least 70
percent cocoa. Every ounce of dark chocolate contains about 170 calories and 12
grams of fat, so enjoy this healthy indulgence sparingly. You also can add cocoa
powder to drinks, baked goods, and sauces.
IX. IN THE KITCHEN

To gain the most health rewards from your diet, prepare most of your foods
yourself. By doing your own cooking, you can control what goes into your food,
and what doesn’t. Fast-food establishments and even upscale restaurants
typically serve up less healthy fare—higher in calories, sodium, and saturated
fat—than what you cook up at home, according to several studies.
© fotoknips | Dreamstime.com
Stock up on healthy foods and enjoy the process of cooking in your own kitchen.
Cooking meals can be quicker than calling and picking up a take-out order; all it
takes is a little planning. Follow these home-cooking tips to support your healthy
eating plan.
• Plan a weekly menu. On your food shopping day, sit down and write
out a healthy meal plan for the week. To expand your menu’s variety, try to
include one new recipe a week.
• Write out a healthy shopping list. Make sure you have shelf-stable
items on the list each week; this ensures that you have on hand the basic
ingredients you will need. Then, add fresh items to your list, keeping in
mind the seasonal availability of produce.
• Buy easy ingredients. If you’re short on time, turn to some convenient,

healthy items, such as pre-chopped onions, minced garlic in a jar, frozen
vegetable blends, canned unsalted tomatoes, and bagged lettuce.
• Keep it simple. Healthy eating doesn’t have to be complicated. It can be

as easy as stir-fried vegetables with tofu or shrimp over cooked brown rice,
or a burrito filled with black beans, lettuce, tomatoes, and avocado slices.
• Brown-bag it. Bring your own healthy food to work. Pack a filling
salad—plenty of leafy greens, vegetables, lean protein (beans, tofu, or
chicken), and nuts or seeds—and bring the salad dressing on the side. Or,
pack up those delicious leftovers from the night before and reheat them at
the office.
• Pack your own healthy snacks. Skip the vending machine and bring
superfoods as snacks you can enjoy at the office or while traveling. Stow a
bag of dried fruits, nuts, and seeds in your purse, carry cut-up vegetables
or fruits and nut butter in a cooler bag, or take along whole-grain pita
bread and hummus.
• Make healthy foods available. Keep a large bowl of fresh fruit on the
counter and a fridge packed with wholesome veggie snacks, like edamame,
baby carrots, and broccoli florets; you’ll pick healthy foods more often if
they are convenient and easily accessible.
Preserving Nutrients in the Kitchen

Make the most of your wholesome foods by preserving their powerful vitamins,
minerals, and phytochemicals.
• Fresh is best, frozen is next. Fresh, ripe produce in season—no

cooking required—will usually be highest in nutrients. But what about
produce in the middle of winter? USDA data indicate that freezing produce
immediately after harvesting retains 95 to 100 percent of most vitamins
and minerals, with the exception of vitamin C, which diminishes by up to
30 percent in frozen produce.
• Be water wise. USDA data shows that up to 50 percent of the vitamin C,

thiamin, vitamin B6, and folate content in food can be lost to the water it’s
cooked in. In order to retain water-soluble nutrients, use cooking methods
like steaming or stir-frying that use little or no water, reduce the amount
of water used in steaming and boiling, and reuse cooking water in soups or
sauces to capture escaped nutrients.
• Make friends with your microwave. Since it cuts cooking time and
water use, the microwave is a nutrient-friendly kitchen appliance.
Microwaving preserves higher antioxidant activity in a majority of
vegetables than other cooking methods, according to research.
• Preserve the peel. Keeping peels on foods like potatoes, yams, apples,
and pears preserves more nutrients, which tend to concentrate just near
the surface. In place of peeling, opt for a good vegetable scrubber.
• Use it all. Next time you are getting ready to throw away those beet or
radish tops, think again. Many vegetables are entirely edible and rich in
nutrients, so using the entire plant, from root to stem, is a sure way to add
nutrients to your day.
Meal Planning
Center your healthy meal plans around the proteins, whole grains, vegetables,
fruits, healthy fats, and herbs and spices you have learned about in the previous
chapters. In order to plan your meals to meet your optimal nutrient needs, use
USDA’s MyPlate as a resource. This pictorial guide can quickly steer you to the
basics in building a healthy meal. Visit choosemyplate.gov to learn about the
amounts of foods in each category you need to consume each day to preserve
your health.
Keep Your Eyes on Portion Sizes

One of the most important things about a diet plan that is healthy is to consider
portion sizes. Most people significantly underestimate how much food they
actually consume. Be more focused on your food intake by eating meals at a
dining table rather than eating while working, watching TV, or surfing the
Internet. Dish up foods on salad plates rather than dinner plates, and avoid
eating out of large containers, such as jars of nuts or bags of chips.
X. HOW TO USE A CALORIE COUNTER

FOR SUCCESSFUL WEIGHT LOSS
Cutting back on calories can help you lose weight, and there are a variety of tools
that make it easier to keep count.
For many people, the best way to lose weight is to reduce the number of calories
they consume—and a calorie counter can be very helpful. When counting calories,
it’s important to get your numbers from a reliable source. And, you need to
understand how to read the information that’s available to ensure that you are
getting accurate figures. Here are some guidelines to follow to help you get the
most out of your calorie counter.
Find a Reliable Source of Information

If you enter the word “calories” into an Internet search, you will get more than 1
possible sources of information. Clearly, there’s a great deal of material available,
so choosing an accurate, reliable calorie source is the first order of business.
The U.S. Department of Agriculture has created a site called “Supertracker” that’s
designed to help people lose weight by offering guidance and tips from health
experts, as well as interactive tools that can help you track the calories you’ve
consumed and the calories you’ve burned. Supertracker’s calorie counter is called
“Food-a-Pedia,” which provides information on the calorie content of more than

8,000 foods—plus each food item’s other nutrients, including protein, saturated
fat, fiber, sodium, and calcium. You can access the Food-a-Pedia by visiting
supertracker.usda.gov/foodapedia.aspx.
Use the Tools Correctly

Once you have access to a database that tells you how many calories are in foods,
you need to pay attention to the options you’re provided with to get the correct
information. Calorie counters often provide information on varying amounts of
food, so you need to make sure you’ve chosen the amount you’re eating. You also
need to make sure you choose the correct type or variety of food.
Say you want to know how many calories are in a hamburger; you need to specify
which type of ground beef the burger is made from (less than 80 percent lean,
80-84 percent lean, 85-90 percent lean, 90-94 percent lean, or 95 percent or
more lean) and the size of the cooked burger (is it 3 ounces or 5 ounces?).
Sometimes, you’ll need to choose the cooking method; for example, is your
salmon baked, broiled, steamed, poached, breaded, or fried? Is it cooked with oil,
margarine, or butter, or without any fat?
Calorie counters also provide information on a variety of beverages. For example,

if you want to find the number of calories in milk, you need to specify whether the
milk is whole, reduced fat, low-fat, or fat-free, and you also need to specify the
amount: Are you using one cup on your morning cereal or one tablespoon in your
coffee?
Add It Up
Once you’ve looked up your food or beverage, you’ll have to keep a tally of the
calories you’re consuming. One effective way to do this is by keeping a food
journal in which you write down everything you eat and drink along with the
calorie counts for each item. It’s also useful to write down the time you’re
consuming the food so you can recognize your eating patterns; if you’re having
difficulty keeping your calorie count at or below your target number, identifying
when you consume the most calories can help you make changes.
Another key to using a calorie counter is vigilance: To get an accurate count of

your daily calories, you must keep track of every food and beverage you consume,
along with any condiments, dressings, sauces, or other items you’re using. For
example, using one tablespoon of butter on your baked potato racks up 102
calories, and using two tablespoons of creamy ranch dressing on your salad adds
142 calories to your tally.
Fortunately, many websites and smartphone apps will do the calculations for you.
For example, the Supertracker website features a program called “Food
Tracker”—enter the foods and beverages you consume, and the Food Tracker
calculates the calories for each food and provides you with a daily total. (You can
find the Food Tracker at supertracker.usda.gov/foodtracker.aspx.)
Losing weight can be challenging, but using a calorie counter can help you
fight—and win—the battle of the bulge.

Low-Carb Diet, High-Protein Foods, Healthy Meal Plans, How To Use A Calorie Counter, and More

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Low-carb diet, high-protein foods, healthy

A free guide published by University Health News

II. PROTEIN-RICH SUPERFOODS ........................................................................... 7

III. WHOLE-GRAIN SUPERFOODS ......................................................................... 15

IV. BEWARE LOW-CARB DIETS ............................................................................ 20

VI. FRUIT SUPERFOODS ....................................................................................... 30

VII. BEVERAGES ................................................................................................... 36

VIII. FLAVORFUL ADDITIONS: FATS, HERBS, SPICES, AND CHOCOLATE .......... 40

IX. IN THE KITCHEN ............................................................................................. 47

X. HOW TO USE A CALORIE COUNTER FOR SUCCESSFUL WEIGHT LOSS ........... 51

Threats to Your Health

© Dana Rothstein | Dreamstime

How Your Diet Can Protect Your Health

A healthful dietary pattern emphasizes nutrient-rich foods, including whole

Phytochemicals have strong anti-inflammatory and antioxidant activities that

The Power of Whole Foods

Foods That Are “Super”

II. PROTEIN-RICH SUPERFOODS

Newer research indicates that a slightly higher amount of protein—0.41 to 0.45

Use these numbers as a general guide; they are approximations. Equally

The Protein Package

© Robyn Mackenzie |Dreamstime

Plant Sources of Protein

• Black beans • Light red kidney beans

• Black-eyed peas • Navy beans

• Dark red kidney beans • Pink beans

• Chickpeas (garbanzo beans) • Pinto beans

• Great Northern beans • Lentils

• Lima beans • Split peas

© Dave Bredeson | Dreamstime

Studies that have been conducted on almonds point to numerous benefits,

III. WHOLE-GRAIN SUPERFOODS

Whole grains include:

• Amaranth • Bulgur • Quinoa

• Barley • Corn • Teff

• Brown rice • Millet • Whole wheat

Whole vs. Refined Grains

Some research points to quinoa’s potential benefits in protecting against diabetes

Wheat is rich in many nutrients; one serving contains 6 grams of protein, 6

IV. BEWARE LOW-CARB DIETS

According to the Dietary Guidelines for Americans, 45 to 65 percent of the

Overall Nutrition: The Key Consideration

And, all foods that contain simple carbs aren’t unhealthy.

The Bottom Line

Examples of high-carb foods to include in a balanced, healthy diet:

• Fruits (with no added sugar)

• Vegetables (with no added fat or sodium)

• Legumes (beans, peas, and lentils)

Examples of high-carb foods to limit or avoid:

• Processed foods made with refined flour

• Processed foods made with added sugar

Vegetables are treasure troves of nutrients packaged in low-calorie bundles. Most

Some of the most common varieties of vegetables available include:

• Asparagus • Cauliflower • Onions

• Avocado • Corn • Green peas

• Beets • Cucumber • Peppers

• Broccoli • Eggplant • Potatoes

• Brussels • Green beans • Spinach

Although all vegetables are superfoods, here we provide more information on

contain betaine, an amino acid shown to lower inflammation in the body.

Green, leafy vegetables

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