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Fifteen Nutrition Boosters
by Suzanne SchlosbergEating a nutritious diet may be easier -- and tastier -- than you think. Here are 15 simple ways to improve your diet without giving up a thing.
- The Tip: Fortify pancake batter with nonfat dry milk -- 1 tablespoon per 8-inch pancake. (Whisk dry milk into soups and stews, too.)
The Payoff: A tablespoon of dry milk contains 178 milligrams of calcium and 2.2 grams of protein.
- The Tip: Sprinkle Romano cheese on pasta, steamed veggies or mixed greens.
The Payoff: Romano contains more calcium than any other cheese: 302 milligrams per ounce, or about 150 milligrams per tablespoon. (Cheddar contains 204 milligrams per ounce.)
- The Tip: Boost salads and soups with beans.
The Payoff: One-half cup garbanzo beans and 1/2 cup kidney beans each contains 8 grams of fiber, making a serious dent in the recommended 25-35 grams a day. Since beans are packed with protein -- 1/2 cup of kidney beans contains 22 grams -- they'll make your salad or soup more satisfying than a carbohydrate-only version. And did we mention that beans contain saponins, chemicals thought to prevent cancer cells from multiplying and help control blood sugar and cholesterol levels?
- The Tip: Layer spinach in lasagna, and use it instead of less nutrient-dense options like romaine or iceberg lettuce in green salads and sandwiches.
The Payoff: Popeye had the right idea -- 1 cup of cooked spinach contains more than 6 milligrams of iron and 244 milligrams of calcium, nearly as much as a cup of milk. Spinach is also rich in folic acid, a B vitamin that has been shown to protect against heart disease and stroke. Folic acid is also crucial for expectant mothers, helping to prevent birth defects.
- The Tip: Fortify oatmeal, yogurt or bread dough with ground flax seed.
The Payoff: Flax seed, found at most health food stores, is the best plant source of omega-3 fatty acids, thought to protect arteries from damage and help your eyes, brain and reproductive system stay healthy. Recent studies suggest they may even help prevent breast cancer. Flax seed is also a rich source of lignans, substances thought to inhibit the growth of some breast cancers, and fiber (6 grams per ounce). Flax seed is best eaten ground and kept in the fridge.
- The Tip: Toss cubed tofu into chili or spaghetti.
The Payoff: Tofu is a stealth food: It won't affect the flavor of your dishes but it's a rich source of genistein and diadzein, compounds shown to inhibit cancer cell growth. The Chinese, who regularly eat tofu and/or soybeans, have only 50 percent the incidence of cancer of the stomach, colon, rectum, breast and lung as those who rarely eat soy products. Tofu also contains calcium (130 milligrams per 1/2 cup) and protein (10 grams per 1/2 cup).
- The Tip: Add wheat germ to muffin batter, pancake mix or cereal.
The Payoff: One-fourth cup of wheat germ contains 9 grams of protein, 3 grams of fiber and 106 micrograms of folic acid, about one-fourth the recommended daily dosage. A bonus: phytochemicals that reduce your risk of cardiovascular disease and certain cancers.
- The Tip: Bolster hot or cold breakfast cereal with a different fruit each day.
The Payoff: You'll get about 2 grams of fiber from a small apple, a small banana, a peach, 1/2 cup blueberries or 3/4 cup strawberries. You also may get some protection against breast cancer. In one study, women who ate six servings of fruit daily had a 35 percent lower risk of breast cancer than those who ate fewer than two servings a day.
- The Tip: Add yogurt to smoothies.
The Payoff: A cup of yogurt contains 450 milligrams of calcium, which helps strengthen bones and is associated with a healthy immune system, as well as about 10 grams of protein and two essential vitamins, riboflavin (B2) and B12.
- The Tip: Have a side of sweet potato "fries."
The Payoff: This nutritional all-star is rich in carotenoids and fiber and contains some vitamin C and potassium. To prepare "fries," cut a sweet potato into spears, place on a lightly oiled cookie sheet, brush with a little heart-healthy oil, and sprinkle on a bit of salt and pepper. Bake in a preheated 500-degree oven for 30 minutes, or until tender.
- The Tip: Scoop soy protein isolate into smoothies or even into orange juice.
The Payoff: One-half cup of soy protein isolate (found in most health food stores) contains a hefty 46 grams of protein and 8 milligrams iron, not to mention the numerous protective benefits of soy. Research suggests that consuming 25 grams of soy protein per day can help lower blood cholesterol levels in people with elevated cholesterol and may help reduce the risk of heart disease. Soy also may minimize symptoms of menopause, such as hot flashes, and increase bone density in postmenopausal women.
- The Tip: Stack cucumbers, fresh spinach, alfalfa sprouts and yellow, green and red peppers onto deli sandwiches.
The Payoff: Use a different combination each day for lots of fiber and cancer-fighting nutrients. In one study, women who ate four to five servings of vegetables per day had a 46 percent lower risk of breast cancer than women who ate fewer than two servings of veggies per day.
- The Tip: Mix whole-grain cereal in with your favorite flakes.
The Payoff: You don't have to give up your beloved Rice Krispies. Simply mix a high-fiber cereal in with them. Choose one made from whole grains, which contain antioxidants and have been shown to reduce the risk of cardiovascular disease as well as certain cancers.
- The Tip: Add extra garlic and onions to your favorite prepared sauce.
The Payoff: Don't be deterred because Mr. Newman decided not to include them. Garlic and onions are rich in sulfides, compounds known to decrease the tendency of blood clots to form, lower total and LDL cholesterol levels, and decrease the risk of many cancers. Red onions also contain quercetin, another compound that is associated with cancer prevention.
- The Tip: Nibble nuts as a snack, or toast them and sprinkle onto salads or pasta.
The Payoff: Forget your fat phobia for once. Almonds, cashews and peanuts are rich sources of phytosterols, substances that may lower cholesterol and that show anticancer activity in animal studies. Nuts, particularly almonds are also a rich source of vitamin E, a disease-fighting antioxidant lacking in the American diet. Besides, these nutritional nuggets contain unsaturated fat, the kind that helps keep HDL cholesterol levels healthy and aids in the absorption of vitamins A, D, E and K.
Visit the Crum Creek Store for healthful snacks!