Low-Fat Diet
High-fat diets are associated with increased risk of several serious medical conditions including obesity, cancer, and heart disease. Consequently, current public health recommendations emphasize the importance of reducing total fat intake to no more than 30% of total calories, or 60 grams of fat per day in an 1800 calorie diet. Tips for reducing fat intake include lowering intake of whole fat dairy products, red meats, and high-fat condiments. While most people can improve their health by reducing the total amount of fat in their diet, the consumption of fat by children under the age of two should not be restricted. In addition, adults reducing their total fat intake should still be careful to include adequate amount of specific, essential fats, particularly the omega 3 fatty acids.

In general, any diet, regardless of the foods eaten, can be considered "low-fat" if it includes no more than 30% of total calories as fat, which is 60 grams of fat per day in an 1800 calorie diet. Consequently, there is no prescribed "low-fat" diet that mandates the exact foods that must be eaten. Some people choose to cut back on the amount of red meat they eat, while others avoid high-fat desserts, snack foods, condiments, or nuts. It is important to remember, however, that not every low-fat diet is necessarily a "healthy" diet. In fact, many people following a low-fat diet substitute foods that contain fat with "fat-free" processed foods that contain large amounts of sugar, salt, additives, and preservatives. So, what exactly can you do to develop a healthy, low-fat diet? Here are some tips for reducing your fat intake and promoting good health:

• First and foremost, avoid all foods containing partially hydrogenated oils, which are also called trans-fats. A growing body of research indicates that these fats are harmful to your health.
• Sauté vegetables and meat in vegetable broth instead of butter or vegetable oil.
• Read food labels carefully, paying close attention to the serving size and number of servings per package. Some labels are intentionally misleading, in that the serving size listed is much smaller than the amount of the food that is usually consumed, which means you might end up eating more fat than you think. (For more information on what those labels really mean, see "Label Terminology" immediately below.)
• Decrease your consumption of meat. Substitute a bean dish or a "meat" made from soy for red meat dish as your main course as often as possible.
• When you do eat meat, choose leaner cuts of beef and trim any visible fat before cooking. To keep poultry moist, do not remove the skin before cooking, but take the skin off before eating. Or better yet, remove the skin, and braise or sauté your chicken in vegetable broth.
• Limit your consumption of whole-fat dairy products or substitute low or non-fat alternatives for them.
• Increase the amount of fruits, vegetables and whole grain foods you eat. You'll have less room and less desire for high-fat snacks.
• Decrease your use of high-fat condiments, such as butter and mayonnaise. Order your salad dressing on the side, then dip your fork in the dressing before each bite. You'll be surprised at how little dressing you actually need to flavor your salad, and the dressing that remains on the side will not remain on your stomach, thighs or hips! 

Research

A significant amount of population-based research indicates that consumption of a diet high in total and saturated fat is associated with an increased risk for several medical conditions, such as obesity, heart disease, high blood pressure, insulin resistance, gallbladder disease, and certain cancers (for example, breast, colon, and prostate cancers).
On the other hand, critics of the "low-fat" craze argue that low-fat, high carbohydrate diets actually increase triglyceride levels and lower levels of HDL, the protective form of cholesterol. Research indicates that high triglyceride levels and low HDL levels are associated with an increased risk for heart disease.

Foods Emphasized

A healthy low-fat diet emphasizes the consumption of whole grains, beans, fruits, and vegetables, as well as small amounts of healthy sources of fat including raw nuts, raw seeds, vegetable oils (particulary monounsaturated oils like olive oil, and oils rich in omega 3 fats such as flaxseed oil and soybean oil), and cold water fish including salmon, herring, and mackerel.

Foods Avoided

Low-fat diets often exclude or limit red meats, whole fat dairy products (butter, milk, yogurt, heavy cream and ice cream), mayonnaise, margarine, and salad dressings. Extremely low-fat diets, such as the Dean Ornish Diet and the Pritikin diet, eliminate nearly all animal products and added vegetable oils.

Nutrient Excesses/Deficiencies

Low-fat diets often contain a large amount of simple carbohydrates and refined sweeteners, especially when "low-fat" and "fat-free" processed foods are eaten. According to the USDA's 1995 Continuing Survey of Food Intakes by Individuals, the intake of sugar and other refined sweeteners increased from about 55 kg (120 lb) per person per year in 1970 to 68 kg (150 lb) per person per year in 1995. In addition, extremely low-fat diets may contain insufficient quantities of the omega 3 and omega 6 essential fatty acids.

Who Benefits

Fat is the most calorie-dense macronutrient (fat contains 9 calories per gram compared to 4 calories per gram for protein and carbohydrate), so foods containing fat are usually high in calories. If you are trying to lose weight by counting calories, reducing your consumption of high-fat foods can be beneficial. Also, if you have heart disease or cancer, or have a family history of either disease, your health may be improved by eating a diet that is low in total and saturated fat.

Who is Harmed

Following a low-fat diet (or a diet that contains fewer than 30% of calories as fat) is unlikely to cause any harm to healthy adults eating a varied and well-balanced diet, assuming they consume an adequate amount of essential fatty acids, especially the omega 3 fats. However, children require extra fat to maintain normal growth and development. As a result, the consumption of dietary fat by infants and children less than two years old should not be restricted.

Menu Ideas

Try a few of our favorite low-fat recipes . . .

Resources

For more information about how to cut the fat out of your diet, check out the following web pages:

• The Low Fat Vegetarian Archive located at wwww.fatfree.com.
• The official web site of the American Dietetics Association located at www.eatright.org.

Allergy Avoidance Diet

It is now believed that adverse food reactions are responsible for many undiagnosed health complaints. As a result, a growing number of healthcare practitioners are using Allergy Avoidance Diets to identify food allergies and food intolerances in their patients.
To protect us from illness and disease, our immune systems are continuously trying to lessen the danger represented by substances called antigens. Antigens are parts of proteins that our bodies recognize as dangerous and take steps to neutralize. Antigens can be found most anywhere there is protein - in foods, of course, but also in microorganisms like bacteria.
When our immune cells identify a dangerous antigen, they act to neutralize it and prevent it from causing harm in the body. When antigens from bacteria or viruses interact with our cells, we can get the flu, or the common cold. We don't get the flu from food antigens, but we can get a wide range of immune-related symptoms that range from sniffles to hives to anaphylactic shock.

Immediate Reactions to Food

The foods that are most often implicated as the cause of immediate allergic responses include milk, eggs, peanuts, tree nuts (walnuts), soy, strawberries, wheat, fish and shellfish. Many people with immediate food hypersensitivities must completely eliminate the offending food from their diet to avoid the serious symptoms.

Delayed Reactions to Food

Many of the same foods that are known to cause immediate hypersensitivities in a small number of people, have been implicated as a cause of delayed or "masked" food allergies in much larger numbers of individuals. Delayed food hypersensitivity reactions are believed to affect millions of people; some physicians have suggested that as many as 60% of all Americans suffer from masked food allergies.
These reactions may be responsible for a variety of symptoms including dark circles or puffiness under the eyes, fluid retention, dermatitis, sinus congestion, fatigue, abdominal pain or discomfort, joint inflammation, mood swings, indigestion, headaches, chronic ear infections, asthma, poor memory, anxiety and depression.
As the name suggests, delayed hypersensitivities do not appear immediately after consuming a particular food. In fact, in most cases the immune response is so delayed that it is difficult to determine which food is causing the symptoms, and many people are unaware that they are sensitive to certain foods.
Only through careful dietary manipulation, such as an Elimination Diet or Rotation Diet, is it usually possible to identify these hidden food allergies. The foods most often associated with delayed hypersensitivities include dairy products, eggs, wheat, soy products, peanuts, shellfish, and refined sugar.

Nutrient Excesses/Deficiencies

An Allergy Avoidance Diet, when carefully planned, provides sufficient amounts of all essential nutrients. Care must be taken with children and pregnant women to ensure adequate caloric and protein intake.

Who Benefits

Because adverse food reactions are implicated as a contributing factor in the development of several medical conditions, identifying and eliminating the foods that cause reactions can be helpful for many people. Specifically, an allergy avoidance diet is beneficial for those suffering from irritable bowel syndrome, migraine, recurrent otitis media, rheumatoid arthritis, and asthma.

Who is Harmed

Individuals following an Allergy Avoidance Diet may experience uncomfortable symptoms caused by detoxification, including headache, muscle pains, or fatigue. These symptoms typically appear 2-3 days into the diet, and disappear within seven days.
When offending foods are reintroduced into the diet, individuals experience mild to severe reactions to food. It is advisable, therefore, to follow an Allergy Avoidance Diet, especially a strict Elimination/Challenge Diet, only under the advice and supervision of a health care practitioner.

Resources

For more information about food allergies, food intolerances, and allergy avoidance diets, check out the following web sites:

• The Food Allergy and Anaphylaxis Network (FAAN) at www.foodallergy.org
• National Institute of Allergy and Infections Diseases (NIAID), the division of the National Institutes for Health that supports research on allergies, infections diseases, and immunology at www.niaid.nih.gov
• The Bastyr University Natural Health Clinic at www.bastyr.edu.

The Whole Story

The World's Healthiest Foods are whole foods whose benefits are, in part, derived from the fact that the nutrients they contain act in concert, rather than simply as single agents. These foods are therefore more than simply the sum of their individual parts. Although researchers have identified and typically focus on single compounds in whole foods that promote health (e.g., antioxidants, phytoestrogens, dietary fiber, and resistant starches), and compounds in refined, processed foods that are health detractors (e.g., synthetic chemical additives), this reductionistic focus only tells part of the story of why a diet rich in whole foods provides numerous health benefits.
The beauty of the World's Healthiest Foods, and their associated health benefits, seems to be a reflection of the natural synergy of all of their components: the totality of what they provide. This is not to say the benefits of each of the isolated components are not important - they are. It just means we should not lose the forest for the trees, that is, in their natural state in whole foods, these compounds work together synergistically.
Current scientific research supports this concept. Health-promoting foods work better when consumed containing as much of their original complement of nutrients as possible. Studies exploring the relationship between diet and health consistently show health benefits from eating minimally processed whole foods; whereas, studies focusing solely on isolated compounds have yielded mixed results.
An example of this is the research examining the relationship between beta-carotene and cancer. Epidemiological studies show a relationship between consuming whole foods high in beta-carotene, such as vegetables like carrots, with a lower risk of cancer. These observations have led researchers to test the effects of beta-carotene itself on preventing cancer. Studies using synthetic (chemically-made and purified) beta-carotene have not supported that beta-carotene, by itself, can protect against cancer. Instead, in some of these studies, people who smoke were found to have higher rates of cancer when given the synthetic beta-carotene supplement than smokers who did not take the supplement.
These apparently conflicting results -- foods high in beta-carotene showing cancer protection while synthetic beta-carotene supplements alone provided no protection -- have been baffling to scientists. In trying to understand the conflicting results, scientists have speculated that maybe, in fact, the protective effect of foods is due to more than just beta-carotene, maybe their protection requires the complimentary array of many or all the phytonutrients found in whole fruits and vegetables. Additionally, since the studies with the supplements used a specific synthesized form of beta-carotene, scientists have wondered if the range of carotenoids in whole foods, which include more than just this one beta-carotene form, would show the health-protective effects epidemiological studies show are provided by whole foods.
So, while a food's individual components may be important, research continues to support that our bodies need more than isolated nutrients; for optimal health, we need the full complement of phytonutrients in whole foods. This complement of thousands of health-promoting compounds provides a synergy of health-protecting effects in our bodies and is likely to contain many yet-to-be discovered beneficial components that are also integral to the vibrant health offered from the World's Healthiest Foods.

References

• . National standards for organic foods proposed. J Am Vet Med Assoc 2000 May 1;216(9):1381 2000. PMID:17810.
• . Whole foods. What they give you that supplements can't. Mayo Clin Health Lett 1998 Aug;16(8):7 1998. PMID:17690.
• Adams JF, Engstrom A. Helping consumers achieve recommended intakes of whole grain foods. J Am Coll Nutr 2000 Jun;19(3 Suppl):339S-44S 2000. PMID:17650.
• Agricultural Research Service. Whole foods eating habits delay cataract formation. Food & Nutrition Research Briefs, October 2003 2003.
• Albertson AM, Tobelmann RC. Consumption of grain and whole-grain foods by an American population during the years 1990 to 1992. J Am Diet Assoc 1995 Jun;95(6):703-4 1995. PMID:17700.
• Amaditz KC. The Organic Foods Production Act of 1990 and its impending regulations: a big zero for organic food. Food Drug Law J 1997;52(4):537-59 1997. PMID:17820.
• Anderson JW, Hanna TJ, Peng X, Kryscio RJ. Whole grain foods and heart disease risk. J Am Coll Nutr 2000 Jun;19(3 Suppl):291S-9S 2000. PMID:17670.
• Bruce B, Spiller GA, Klevay LM, Gallagher SK. A diet high in whole and unrefined foods favorably alters lipids, antioxidant defenses, and colon function. J Am Coll Nutr 2000 Feb;19(1):61-7 2000. PMID:17680.
• Fisher BE. Organic: What's in a name. Environ Health Perspect 1999 Mar;107(3):A150-3 1999. PMID:17830.
• Kinmonth AL, Angus RM, Jenkins PA, et al. Whole foods and increased dietary fibre improve blood glucose control in diabetic children. Arch Dis Child 1982 Mar;57(3):187-94 1982. PMID:17730.
• Scheiber MD, Liu JH, Subbiah MT, et al. Dietary inclusion of whole soy foods results in significant reductions in clinical risk factors for osteoporosis and cardiovascular disease in normal postmenopausal women. Menopause 2001 Sep-2001 Oct 31;8(5):384-92 2001. PMID:17640.
• Slavin JL. Mechanisms for the impact of whole grain foods on cancer risk. J Am Coll Nutr 2000 Jun;19(3 Suppl):300S-7S 2000. PMID:17660.
• United States Congress. Organic Foods Production Act of 1990. Public Law 701-624: 1990; Title 21, U.S. 1990 Farm Bill 1990. PMID:17840.
• Welsh S, Shaw A, Davis C. Achieving dietary recommendations: whole-grain foods in the Food Guide Pyramid. Crit Rev Food Sci Nutr 1994;34(5-6):441-51 1994. PMID:17710.
• Worthington V. Effect of agricultural methods on nutritional quality: a comparison of organic with conventional crops. Altern Ther Health Med 1998 Jan;4(1):58-69 1998. PMID:17540.
• Worthington V. Nutritional quality of organic versus conventional fruits, vegetables, and grains. J Altern Complement Med 2001 Apr;7(2):161-73 2001. PMID:17530.

What does it mean when a food is referred to as a "nightshade" and should I be concerned about eating these types of foods?

Quick Summary

Potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, tamarios, pepinos, pimentos, paprika, cayenne, and Tabasco sauce are classified as nightshade foods. A particular group of substances in these foods, called alkaloids, can impact nerve-muscle function and digestive function in animals and humans, and may also be able to compromise joint function. Because the amount of alkaloids is very low in nightshade foods when compared with other nightshade plants, health problems from nightshade foods may only occur in individuals who are especially sensitive to these alkaloid substances. Since cooking only lowers alkaloid content of nightshade foods by about 40-50%, highly sensitive individuals may want to avoid this category of food altogether, while non-sensitive individuals may be able to eat these foods, especially in cooked form, without problem. Green and sprouted spots on potatoes usually reflect high alkaloid content, even though the green itself involves the presence of chlorophyll, not alkaloids. For this reason, sprouted areas should always be thoroughly removed before potato cooking, or the potatoes should be discarded altogether.

How can nightshades affect my health?

Most of the health research on nightshades has focused on a special group of substances found in all nightshades called alkaloids. In chemical terms, alkaloids are easy to identify because they all have at least one ring-like structure that contains the element nitrogen. Plants produce alkaloids as a regular part of their biochemical activity, and these alkaloids are primarily designed to help protect the plants from insects that would otherwise eat them.
Four basic types of alkaloids are found in nightshade plants. These types are: (1) the steroid alkaloids, which contain a fairly complicated fused ring structure and are found in most food nightshades including potato and tomato; (2) the tropane alkaloids, all originating from the simple amino acid ornithine and found in fewer of the overall nightshades, but more extensively researched due to their strong drug-like properties; (3) the pyrrolizidine alkaloid and (4) the indole alkaloids, both important groups from a drug standpoint.
The steroid alkaloids in potato - primarily solanine and chaonine - have been studied for their health effects in two areas. First is their ability to block activity of an enzyme in nerve cells called cholintesterase. Many of the alkaloids found in nightshades possess this kind of activity, called cholinesterase inhibition. If the activity of cholinesterase is too strongly blocked, the nervous system control of muscle movement becomes disrupted, and muscle twitching, trembling, paralyzed breathing, or convulsions can result. The steroid alkaloids found in potato have clearly been shown to block cholinesterase activity, but this block does not usually appear strong enough to produce nerve-muscle disruptions like twitching or trembling.
A second type of problem potentially related to the potato alkaloids involves damage to the joints caused by inflammation and altered mineral status. Whether alkaloids can contribute to joint damage of this kind is not clear from current levels of research. Some researchers have speculated that nightshade alkaloids can contribute to excessive loss of calcium from bone and excessive depositing of calcium in soft tissue. For this reason, these researchers have recommended elimination of nightshade foods from the meal plans of all individuals with osteoarthritis, rheumatoid arthritis, or other joint problems like gout.
Just as there is no firm research evidence for the impact of the steroid alkaloids in nightshade foods on the nervous system or joints, there is also no solid research evidence for impact of the more drug-like alkaloids in nightshade foods on body systems. But to the surprise of many people, nightshade foods do contain very small amounts of drug-like alkaloids that have long been fascinating to medical and drug researchers.
Consider, for example, the most famous of the one-ring type alkaloids (monocyclic alkaloids) found in the highest concentrations in tobacco (Nicotiana tabacum): nicotine. This alkaloid is found not only in non-food nightshades like tobacco, but also in the food nightshades including eggplant and tomato.
But there is one important difference here: while alkaloids like nicotine are definitely found in nightshade foods, the amount involved is dramatically less. Even in the case of eggplant, which is the food nightshade that appears to have the highest nicotine content after tobacco, the amount of nicotine is far lower than the amount found in tobacco. In the case of green tomatoes, which also contain nicotine, the amount is even less. The levels of nicotine in all nightshade foods are so low that most healthcare practitioners have simply ignored the presence of nicotine in these foods as a potential compromising factor in our health. At the World's Healthiest Foods, we both agree and disagree with this conclusion. While we agree that the amount of nicotine in nightshade foods is very, very small, it still seems possible to us that some individuals might be particularly sensitive to the alkaloids found in nightshades, and that even very small amounts might compromise function in the bodies of these individuals.
It's important to point out that green spots on potatoes, or sprouting on potatoes, usually correspond to an increased alkaloid content, and this increased alkaloid content is one of the main reasons for avoiding consumption of green or sprouted potatoes. (The green color itself is chlorophyll, and helpful to our health, but unfortunately, it's also accompanied by the increased alkaloids that we can't see). Interestingly, in one study conducted with hamsters who were fed the sprouted portions of potatoes, increased alkaloid content did not seem to impact the nerves or joints nearly as much as the digestive system itself. The researchers focused on damage to the stomach and intestines when trying to understand the problems caused by ingestion of potato sprout material, and concluded that there were reasons to avoid this material based on digestive system evidence alone. A bitter taste in potatoes after the potatoes have been cooked is usually a good indication that excessive amounts of alkaloids are present.

How does cooking affect alkaloid content in nightshade foods?

Steaming, boiling, and baking all help reduce the alkaloid content of nightshades. Alkaloids are only reduced, however, by about 40-50% from cooking. For non-sensitive individuals, the cooking of nightshade foods will often be sufficient to make the alkaloid risk from nightshade intake insignificant. However, for sensitive individuals, the remaining alkaloid concentration may be enough to cause problems.

What practical steps should I take with respect to nightshades in my meal plan?

First, if you are an individual with existing joint problems like osteoarthritis, rheumatoid arthritis, or gout, temporary 2-3 week elimination of nightshade foods from your meal plan may be a worthwhile step to determine if these foods could be contributing to your joint problems. This same recommendation would apply to individuals with existing nervous system problems, particularly nerve-muscle related problems.
Second, even if you are an individual with no existing health problems potentially related to nightshade intake, you will want to take precautions to avoid excessive intake of alkaloids from these foods. Handling of potatoes is especially important in this regard, and the following practices will help you avoid excessive intake of potato alkaloids:

• Store your potatoes for 1-3 weeks only in a dark cupboard, preferably in a cool and dry part of the house such as a basement (if your basement is dry). It's important not to keep potatoes in a lighted area; the exposure to light will increase alkaloid formation.
• Wash all potatoes before cooking so you'll be better able to spot the green areas, if any.
• Thoroughly cut out all green areas, especially green areas on the peel, before cooking. and cook the rest for safe eating. If you're sensitive to nightshades in the first place, it's best to discard the whole potato. After cooking, if the potato tastes bitter, do not eat it.
• Do not purchased potatoes that have been waxed, or apply wax to potatoes yourself. Waxes do not help reduce greening and can increase potato decay by cutting down on gas exchange in and out of the potato.

Table 1

Nightshade Foods
Tomatoes Peppers (all Capsicum species including bell, hot and pimento peppers and all foods made from these peppers including paprika, cayenne pepper and Tabasco sauce) Eggplant Ground cherries Tomatillos Garden huckleberries Tamarillos Pepinos Naranjillas

References

• Beier, R. C. Natural pesticides and bioactive components in foods. Rev Environ Contam Toxicol. 1990; 113:47-137.
• Childers N.F. A relationship of arthritis to the Solanaceae (nightshades). J Intern Acad Prev Med 1979; 7:31-37
• Dalvi, R. R. and Bowie, W. C. Toxicology of solanine: an overview. Vet Hum Toxicol. 1983 Feb; 25(1):13-5.
• Hopkins, J. The glycoalkaloids: naturally of interest (but a hot potato?). Food Chem Toxicol. 1995 Apr; 33(4):323-8.
• Kubo, I. and Fukuhara, K. Steroidal glycoalkaloids in Andean potatoes. Adv Exp Med Biol. 1996; 405:405-17.
• Maga, J. A. Potato glycoalkaloids. Crit Rev Food Sci Nutr. 1980; 12(4):371-405.
• McGehee, D. S.; Krasowski, M. D.; Fung, D. L.; Wilson, B.; Gronert, G. A., and Moss, J. Cholinesterase inhibition by potato glycoalkaloids slows mivacurium metabolism. Anesthesiology. 2000 Aug; 93(2):510-9.
• Reit-Correa F, Schild AL, Mendez MC, Wasserman R, Krook L. Enzootic calcinosis in sheep caused by the ingestion of Nierembergia veitchii (Solanaceae). Pesq Vet Brazil 1987; 7:3:85-95
• Scott, P. M. and Lawrence, G. A. Losses of ergot alkaloids during making of bread and pancakes. J Agric Food Chem. 1982 May-1982 Jun 30; 30(3):445-50.
• Sheen SJ. (1988). Detection of nicotine in foods and plant mateials. J Food Sci 53(5):1572-3.
• Slanina, P. Solanine (glycoalkaloids) in potatoes: toxicological evaluation. Food Chem Toxicol. 1990 Nov; 28(11):759-61.
• Stankiewicz JN, Evans JL. Potato diet influences on tissue mineral composition in the growing rat. J Animal Sci Abstr 1980; 51:223.

Is it ok to drink water in plastic bottles?

We do not recommend water that is packaged in plastic - even the hard polycarbonate plastic that is popular in 5-gallon jugs that can be taken home and used with a water stand. The reason for our recommendation is migration of plastic compounds, including BPA. Even at room temperature, a very small amount of the plastic in the water container will migrate into the water and increase certain health risks. In some cases, the degree of risk here is very, very small (although more and more concern has been given recently to the hormonal impact BPA may have, especially on children). Nevertheless, since we drink (or should be drinking) water every single day of every single year, any amount of risk here seems worth preventing. Even though glass containers are very inconvenient and more easily broken, we believe that the additional trouble here is worthwhile in terms of health.

Which fruits and vegetables contain the most pesticide residues?

There are certain foods that you should try to buy organic as much as possible. These foods are those fruits and vegetables whose conventionally grown 'alternatives' have been found to contain high levels of pesticide residues.
In 2009, the Environmental Working Group (www.ewg.org) released an updated report that identified foods in the conventional, non-organic food supply that contained the highest number of pesticide residues. The worst offenders, which were nicknamed the "Dirty Dozen," included:

• Peach
• Apple
• Sweet Bell Pepper
• Celery
• Nectarine
• Strawberries
• Cherries
• Kale
• Lettuce
• Grapes-imported
• Carrot
• Pear

The World's Healthiest Foods

130 foods that can serve as the basis of your Healthiest Way of Eating. Links to the articles about these foods can be found below.
Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesn't mean that we don't think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food.

Criteria for The World's Healthiest Foods
Among the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need but to be included as one of the World's Healthiest Foods they had to meet the criteria listed below.
The criteria we used will also help you understand why some of your favorite (and also nutritious) foods may not be included on our list. For example, Readers have asked why pomegranate, a very nutritious food, is not included on our website. While pomegranates taste great and are rich in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to many people.
1. The World's Healthiest Foods are the Most Nutrient Dense
The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health. We used a concept called nutrient density to determine which foods have the highest nutritional value.
Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains. By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories. Read more about Our Food and Recipe Rating System.
2. The World's Healthiest Foods are Whole Foods
The World's Healthiest Foods are also whole foods complete with all their rich natural endowment of nutrients. They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, The Healthier Way of Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet.
3. The World's Healthiest Foods are Familiar Foods
The World's Healthiest Foods are common "everyday" foods. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people.
4. The World's Healthiest Foods are Readily Available
Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country. The World's Healthiest Foods are foods that the majority people can easily find at their local market.
5. The World's Healthiest Foods are Affordable
We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season. This is also the time when they are the freshest and of the best quality.
6. The World's Healthiest Foods Taste Good
The World's Healthiest Foods are also some of the world's best tasting foods. We have created recipes using the World's Healthiest Foods that do not overpower, but enhance, the unique flavor of each food. Each recipe provides a flavor adventure so you can discover new ways to experience and enjoy the great natural tastes of these foods.

If I am going to cook with oil, which is the best to use, and why are certain ones problematic?

Oils that are best to use for high heat cooking include those with higher smoke points. These would include high-oleic safflower oil (smoke point: 450ºF/232ºC), high-oleic sunflower oil (smoke point: 450ºF/232ºC), avocado oil (smoke point: 520ºF/271ºC), or refined coconut oil (smoke point: 450ºF/232ºC). Also, you may consider ghee, which has a smoke point of 400˚-500˚F (204˚-260˚C).

As you'll note, the only oil we include on our website is extra virgin olive oil. At the heart of the Mediterranean diet, extra virgin olive oil is rich in monounsaturated fats and polyphenol antioxidants and has found to be heart healthy. Yet, we don't like to cook with extra virgin olive oil (the highest we'll cook with it is up to 250˚F121˚C, which is fine for making sauces or heating up a dish but not high enough for sautéing).

The reason we don't like to heat extra virgin olive oil to higher temperatures is because it has a lower smoke point than the other oils mentioned. All vegetable oils are susceptible to heat damage-much more so than the whole foods from which they were pressed or extracted. But in the case of extra virgin olive oil, the susceptibility is especially great, notably in the destruction of its polyphenolic phytonutrients. Extra virgin olive oil has such a great flavor let alone an amazingly rich nutrient profile that we want to preserve so we don't like to cook with it but rather enjoy it as a salad dressing or drizzled on foods after they have been cooked.

Natural Antibiotics: 

More effective than pharmaceutical antibiotics

Antibiotics were introduced about two decades ago to fight bacteria. It turned out that the bacteria evolved during the same period and have become resistant to most of the antibiotics. It means that in some cases, more than double the amount of antibiotics is needed to fight a bacterial infection. Natural Antibiotics, found in herbal plants and our bodies, are the most effective bacterial fighters. We disturbed the bacterial balance through the overuse of the antibiotics to such an extend that many bacterial infections can’t be treated anymore. We need to make use of Natural Antibiotics to win the war against bacteria.

Skin

The human skin produces bacterial fighting proteins. We disturb the balance of microorganisms on the skin through the use of antibiotic creams. It affects the body’s ability to fight the bacteria and can even lead to more skin infections. In most cases, you only need to wash the wound with an anti-bacterial soap. There are times that the body’s immune system is not strong enough and an oral antibiotic is then needed to assist the body.

Immune System

The human body has the most Natural Antibiotics. We have live bacteria in our intestines to help with digestion and keep the body healthy. These bacteria also fight invading bacteria, but they are destroyed when we take antibiotics. We then have to take other products to restore the balance. We should therefore avoid the use of antibiotics and build our immune system instead. We can make use of supplements such as Vitamin C, Echinacea and Zinc to boost the immune system.

Vitamin C

It helps to build the immune system by increasing the production of white blood cells to fight infections.

Echinacea

It is an herb that supports the lymphatic system and acts as a blood purifier. It is very useful against skin disorders.

Zinc

It is a mineral that helps to build resistance against infections.
Natural Antibiotics to fight bacteria and infections

Garlic

It is one of the best Natural Antibiotics available to us. It kills infecting bacteria and protects the body from poison that causes infections. It has similarities to penicillin and other antibiotics. It also builds the immune system and is so effective that the blood of garlic eaters can kill bacteria. Garlic is used to treat minor infections of the ear, mouth and throat.

Carob powder

It is rich in tannins and works well against diarrhea.

Aloe Vera

It has antiseptic and antibacterial properties that help in the treatment of sore throats, to prevent skin cancer, restore damaged tissues, sunburns and disinfect the skin.

Grapefruit seed extract

It is an disinfectant and that can be used to reduce skin rashes. It kills bacteria such as Strep, Staph and Salmonella.

Honey

It is effective against bites, stings and cuts. Honey is in better than pharmaceutical antibiotics against certain strains of bacteria such as Salmonella and can completely stop the growth of wound infecting bacteria. It is also used for the treatment of asthma and breathing related conditions.

Colloidal Silver

It prevents the growth of resistant strains of disease causing bacteria. It repairs damaged tissue and can be used internally as well externally. It can be used for treatment of viral infections, sore throat, diarrhea, allergies, menstrual pains and colon spasms. Colloidal Silver helps in faster healing of cuts and bruises. It is a safe product but overdose and long-term use may result in silver build-up in the body. This leads to a gray color skin.

Tea tree oil

It contains antiseptic compounds that act as skin disinfectants. It is used in the treatment of ringworm, fungal infections of the toenails, yeast infections, bad breath and acne.

Molkosan

Molkosan is derived from whey, a byproduct of cheese and is used against fungal infections.

Bitter Melon

This fruit is used against gastrointestinal infections and serves to lower blood sugar levels of diabetics.

Olive leaf extract

Olive leaves have strong anti-bacterial and anti-viral qualities. It acts as a broad type antibiotic and is used in treatment of fungal or yeast infections, fatigue, and allergies. It is effective against colds and flu. There are reports of its effective use in blood sugar regulation and in the treatment of high blood pressure.

Slippery Elm

It is called Slippery Elm food and is used against gastritis, indigestion, mucous build-up, and bronchitis and bleeding from the lungs.

Neem

It is derived from the Neem plant. It contains antiseptic, antiviral and antipyretic characteristics and is a good blood purifier.
These are just a few of the Natural Antibiotics that we can use instead of the pharmaceutical prescribed drugs. They are highly effective and also serve to build the immune system.

Anti-ageing superfoods

Eat one portion of any three of these superfoods to look ten years younger plus the eight diet fundamentals - Peta Bee 

The entire ageing process, from your first wrinkle to deteriorating memory, depends on oxidation, a process in which damaging free radicals, the body’s own exhaust fumes, begin to wear down the DNA. However, promising research has shown that we can slow down ageing in just about every system of the body by eating antioxidant nutrients that offset some of the damage that time and lifestyle inflict on our bodies and minds.
"Studies by the US government’s anti-ageing research department have shown that the amount of antioxidants you maintain in your body is directly proportional to how long you will live," says the nutritionist Patrick Holford.
So how do you boost your intake? Holford says we need to consume at least the five portions of fruit and vegetables a day recommended by the British government, but preferably the 8-10 servings suggested by the World Health Organisation to ward off cancer and other diseases.
But not all fresh produce packs the same anti-ageing punch, he says. "The antioxidant power of food is measured by its oxygen radical absorbance capacity [ORAC] score — the oldest living people consume at least 6,000 ORACs a day," Holford says.
Below is a list of superfoods that contain high levels of ORACs. Consume one portion of any three of these a day to look 10 years younger:
Cinnamon
Dried oregano
Turmeric
Mustard
Blueberries, raspberries or strawberries
Pear, grapefruit or plum
Cherries
Orange or apple
Dark chocolate (70% cocoa solids)
Walnut halves
Pecan halves
Pistachios
Lentils
Kidney beans
Avocado
Broccoli
Asparagus spears
Glass of red wine
Diet fundamentals:
Balanced meals with an emphasis on whole grains and seasonal ingredients
Home-cooking with fresh ingredients, including home-baked bread
Eat less — using smaller plates is a good way to control portion size
Eat your meals slowly, enjoying your food, really tasting it, and chewing it well
Drink plenty of water during your meals
Eat fish at least twice a week
Eat vegetarian meals twice a week
Eat game, chicken or meat three times a week at most

20 great foods

These superfoods could help you to live a healthier, flat-bellied and longer life, says nutritionist - Amanda Ursell 

Baked beans
Great for soluble fibre (the type that helps to lower blood sugar and cholesterol levels), baked beans also give you 6g of protein per average serving; about the same as in a medium-size egg. Have them on toast, with a baked potato or, if you absolutely must, straight from the can.
Green tea
Swap a couple of cups of your builder’s brew a day for green tea. Especially rich in polyphenols, green tea antioxidants have antibacterial and antithrombotic roles, and regulate the immune system. The lazy man’s solution to boosting antioxidants, which may also help to fight tooth decay.
Oily fish
Fling fresh sardines under the grill, or have them from a can; either way, like mackerel, salmon and anchovies, they are great for omega-3 oils, which seem to make platelets in the blood less likely to clump together and cause a clot.
Parsley
Chew on some after a meal and this herb, which is rich in chlorophyl, can help to keep your breath fresh and mop up pongy odours; vital if out on the town after eating. Also good for vitamin C, a vital antioxidant that helps to protect sperm from free-radical attack.
Apples
With an astonishing 150 supernutrients packed into each apple you eat, this easy-to-transport, easy-to-eat, no-waste fruit is especially good for quercetin, an antioxidant that appears from laboratory research to help to kill off viruses such as herpes, which causes cold sores. Quercetin sits just under the skin so never peel your apples before eating.
Grapefruit
It is said that eating a grapefruit before each meal helps you to cut calorie intake in the meal itself, possibly because it slightly lowers blood sugar and makes participants feel more satisfied. Grapefruits also give you glucaric acid, a supernutrient known to lower “bad”, artery-clogging cholesterol.
Tomatoes
This vegetable is packed with the red pigment lycopene, the main antioxidant in the prostate gland. Studies reveal that men eating tomatoes (or tomato products such as purée, juice and soup) ten or more times a week have a 35 per cent reduced risk of developing prostate cancer.
Pomegranates
You don’t need to fiddle around with fresh pomegranates. Israeli scientists found that men drinking only a couple of gulps (100ml) of this powerful juice each day for 12 months helped to reverse artery damage. This may be down to the fruit’s increasing production of paraoxonase, a cholesterol-breaking enzyme.
New potatoes
A baked potato gives you fast-release energy, making it a great post-workout, muscle-refuelling food. If you are not an exercise nut, new potatoes are a better option. They provide slow-release energy to keep blood sugar levels and appetite under control between normal meals.
Oats
Have them in muesli or porridge, Oatibix or oatmeal. Full of the soluble fibre called beta glucan, which lowers “bad” cholesterol, they also give us silica, a trace mineral believed to be vital for good- quality skin, metrosexual or otherwise.
Poached eggs
Eggs give us lecithin, which is turned into choline once eaten, a vital component of transmitters in our brains involved in memory. This brain-boosting food is also fabulously filling — eat two for breakfast (poached or boiled, not fried) and, according to research, you will eat 400 calories less during the rest of the day.
Frozen peas
The ultimate convenience food, frozen peas lock in the B vitamins needed for a healthy nervous system, plus soluble fibre to help to fill you up and keep cholesterol under control. A 140g portion gives you 16mg of immune-boosting vitamin C, about as much as you will get in a satsuma.
Prunes
Blend them with milk and yoghurt to make an antioxidant-rich, free-radical- zapping drink that also gives ferulic acid, a supernutrient associated with bowel health. The special sugars in prunes will also help to keep you regular and potentially help to resist bowel cancer.
Dark chocolate
The dark varieties (above 70 per cent cocoa solids) are rich in antioxidants. Studies have shown that flavanol-packed cocoa acts in an “aspirin-like” way to stop blood cells clumping together.
Frozen berries
An easy way to increase potential brain- boosting, anti-ageing antioxidants to help to keep you ahead of the game on the work front. Throw them into smoothies or defrost and mix with yoghurt for breakfast.
Olives
Put on home-made pizzas or eaten as a bar snack, olives are good for monounsaturated fats, phenolics and vitamin E, which are all important for artery health and long life.
Almonds
Ditch cholesterol-raising snacks such as biscuits and cakes and trade them in for a fistful of almonds. Research shows that this will help you to feel full and cut back on artery-clogging fats.
Chillies
These are sure to raise your metabolism: the hotter you can stand, the more their effect. Expect a 15 per cent increase in calories burnt for about two hours after eating a hot chilli sauce.
Wholewheat pasta
The ultimate filling — and so easy to cook. The wholewheat variety has a lower glycaemic index than plain and releases energy slowly. Good for sportsmen who need muscles packed with energy.
Turmeric
As used liberally in Gordon Ramsay’s recipes, this is a great source of curcumin, which is believed to have anti-inflammatory effects and may help to fight bowel cancer. For Indian takeaways, choose healthy dishes such as tandoori chicken and chicken tikka, which provide turmeric but don’t have loads of fat.

 

MOST IMPORTANT FACTS, TIPS & TIDBITS


 1.  About omega-3's: "...relatively simple dietary changes achieved greater reductions in risk of all-cause and coronary heart disease mortality .. than any of the cholesterol-lowering studies to date.  This is emphasized by the finding that the unprecedented reduction ... was not associated with differences in total cholesterol.."  This is from a landmark editorial in Circulation about the 70% [!] reduction in deaths in those given 2 table-spoons of canola oil per day, most as a non-hydrogenated margarine given to the family.  One measly tea-spoon of flax (linseed) oil has as much omega-3 (alpha-linolenic).  Flax, a unique nutritional power seed.   More about this Lyon Diet Heart Study and the oil that 'prevents' 75% (!) of heart attacks is in Lancet 1994: 1454-9, AJCN; 1995: 1360S-6 and Circ; 1999: 779-85.  Read the full data [it's a little tough] and you'll agree that this regimen is best described as "The Canola Oil Happy French Cuisine".  Canola (rapeseed) is cheap, like its sister, mustard seed oil.  Cold pressed little refined canola tastes as good as English-walnut oil, another rare source of omega-3.  Canola may well lower the risk for stroke, and there was also much less cancer in the Lyon canola group.   More evidence 75% fewer heart attacks: 'important protection against cardiovascular disease' at the top intake of plant-based omega-3.

Just a few grams of omega-3 per day prevents irregular heart beat [arrhythmia] and decrease inflammation and promote blood flow and help keep a by-pass open and protect you after a heart attack.  Omega-3 from fish oil safely lowers the need for pain killers, from Aspirin to Celebrex, and they slash 'triglycerides' (high blood fats).  Imagine: 2 grams/day of fish oil after heart attack: 20% fewer deaths and 45% fewer 'sudden' deaths (GISSI trial).  Omega-3 is the rediscovered half of what used to be called vitamin F -with the F from Fat.  It takes omega-3 to balance the other half of vitamin F, the omnipresent omega-6 from soy, corn, sunflower, safflower and cottonseed, Linoleic Acid (LA).  Polyunsaturate has become synonymous with omega-6 only, which now appears to be part of a health disaster in heart disease, diabetes and cancer, especially breast cancer, excessive blood clotting and immune system problems including asthma.  Making things worse since 1911, hydrogenation trans-forms unsaturates and messes with their vitamin or structural roles while raising bad-boy Lp(a).  Hydrogenation preferentially zaps the most precious oil of all: omega-3.  Virgin olive is a healthy omega-9 oil but a poor source of omega-3 at only 0.6%.

Saturated fat, 40% of grey matter brain-fat, gives anchor and structure. Mono unsaturate (olive, canola) has molecules with 1 rigid 60º bend, 2x unsaturate linoleic (corn, soy) has 2, alpha-linolenic (flax, canola) 3, and EPA and DHA (fish) have 5 and 6 such bends. The 3, 6 or 9 with the letter omega is the location of the first bend from the fatty end.  Factory partial hydrogenation straightens these 'functional bends', leaving an oil unsaturated but with toxic 'trans' kinks.  All fats are mixes of various fatty acids from 4 to 22 carbons long.  Health depends on the length and the number and place of the 'cis' bends.

Fats: carbon chains with a fat end on one side, an acid end on the other

10 to 12 carbons (short): saturates found in coconut and palm-kernel oils (50%), in breast milk fat (10%) and in butter fat (5%).  Not made in people except for baby.  Anti-virus, anti-bacterial and energy roles; easy to digest.

16 carbon saturate: palmitic acid, made in our bodies (with the aid of insulin) when we eat excess sugar or starch [as do cows, pigs, poultry, etc.].  We can stretch this 16 to an 18 carbon saturate and make mono [not poly] unsatutrates out of either, like the ones dominating in olive, canola, and in "peanut, pork 'n poultry".

18 carbon polys: the "essential/must-eat" polys: omega-6 linoleic (always excessive) and omega-3 alpha-linolenic (rare and beneficial; good mixes in canola & flax).

20 carbon polys: the omega-3 [EPA] and omega-6 [AA] unsaturates we use to make (cell-wall generated) regulating-hormones (clotting, unclotting, pain, cramping, inflammation, anti-inflammation, etc.).  The 3's prevent irregular heart beat (arrhythmia) and they must balance the 6's.  Used for nerve and cell-wall function (yes, walls function).  Fish is best source but we make some EPA from the 18 carbon plant omega-3.

22 carbon poly: DHA, the very delicate omega-3 polyunsaturate found in fish.  This is the 8%-of-the-brain-fatty acid we use for thinking.  It is effectively the keyboard of the eyes, brain and nerve cells.  From fatty fish but not self-made from plant omega-3.

   Adults, but not babies, slowly change the omega-3 from seeds or leaf veggies into EPA, one of the two omega-3's found in fish.  Both fish-oil derived fatty acids are found in our eyes, nerves and brain and are key for hormonal and cardio-vascular balance [and for full-term births].  Unlike human and horse milk, cow milk and most vegetable oil based baby-formula don't have the omega-3s needed for brain development between the last months before birth to age 2.
   
  One of these fish oils -DHA- does much of the work after a signal hits the brain/nerve cell while the other -EPA- is present in very small amounts to control the beginning and end of this work; it controls a thought, motion, depression or mood swing from start to finish.  In fact, the over-activity of certain brain-fats due to insufficiency of EPA [~1.8g/d?] may well underlie schizophrenia and some types of depression [Fincastle], Huntington's and post-partum (birth) depression.  Depression also predicts heart disease.  Or, thinking "nutritional deficiency" (made worse, trust me, by masses of omega-6), a lack of omega-3 [EPA] may be a common linking cause in schizophrenia, (bipolar)/-depression, M.S., cancers, adult diabetes, bone and heart disease [Horrobin et al].  Think: there's the DHA of a 2 kg (5 lb) salmon in your head --and appropriately enough, the molecule is shaped like a ? mark or fish-hook -in fact, it wiggles like a worm on a hook, millions of times a second, around that basic shape, making it arguably the brain's most versatile molecule.  This fat, DHA, is the keyboard of your eyes, the processor chip of the computer in your brain and may help prevent Alzheimer's Disease!
Another 1999 study found a 60% reduction in sudden heart deaths in the high omega-3 oil group -when associated with high vitamin E or low trans fat intakes: Am J Cl Nutr; May 99.  Fish oil is high in omega-3 and dramatically lowers blood triglycerides in people with very high starting levels: NEJM; '85:1210-6
An overview by Dr. Simopoulos of benefits of omega-3 and dangers of excessive cholesterol lowering omega-6 linoleic (again: soy, corn, sunflower, cottonseed and safflower) is here: Am J Cl Nutr; Sept '99.  She has a practical book the Omega Diet.  Simply put: consume some canola [rapeseed, mustard] and flax, and soy in a pinch, and easy on the rest.  Some of the Heavy Science is here.  Fish oil (pills, vital to spare fish stocks) plus plant based omega-3 halves heart attack risk.  How bad is that??

The table above by the 'cream' of the world's fat experts is the standard by which fats, oils, mayos, margarines and labels must be measured.  If the label is bad, don't buy the fat.  There was some 2004 tweaking where marginally less alpha-linolenic is called 'healthy'.  Minimum 0.5g EPA+DHA is suggested for heart-health.  Since 2002, the American Heart Association agrees.  ISSFAL opposes trans-fats, made by industry from the healthiest of fatty acids.

Are You Getting Enough Alkaline Foods in Your Diet?

Maintaining an Acid Alkaline Balance is vital to our health:

'Your health depends on the balance of an alkaline environment, created by eating foods such as tomatoes, avocados and green vegetables...striking the optimum 80/20 balance and regulating your body's acid/alkaline chemistry through simple changes in diet can result in weight loss, increased stamina and strength,a stronger immune system and a greater sense of wellbeing.'

Dr Robert O. Young, Pioneering scientist and author of The pH Miracle (click here for Dr Young's Supplements)

How did we become so out of balance?

After years of societal changes, millions of pounds of marketing spend and technological advances we, as a race, are now facing more dietary based health challenges than ever before.  It is no coincidence that the rapidly growing numbers of cancer, cardiovascular disease and diabetes correlate almost exactly with the rise in consumption of acid forming foods such as sugars, saturated fats, and white breads. At the same time our consumption of fresh alkaline vegetables and essential fatty acids has decreased dramatically, making way for convenience and a generation hooked on sugary treats.

Alkaline Foods
Fruits
Lemon
Lime
Avocado
Tomato
Grapefruit
Watermelon (is neutral)
Rhubarb
Seeds, Nuts & Grains
Almonds
Pumpkin
Sunflower
Sesame
Flax
Buckwheat Groats
Spelt
Lentils
Cumin Seeds
Any sprouted seed
Drinks
'Green Drinks'
Fresh vegetable juice
Pure water (distilled or ionised)
Lemon water (pure water + fresh lemon or lime).
Herbal Tea
Vegetable broth
Non-sweetened Soy Milk
Almond Milk
Fats & Oils
Flax
Hemp
Avocado
Olive
Evening Primrose
Borage
Coconut Oil
Oil Blends (such as Udo's Choice)
Vegetables
Asparagus
Artichokes
Cabbage
Lettuce
Onion
Cauliflower
Radish
Swede
Lambs Lettuce
Peas
Courgette
Red Cabbage
Leeks
Watercress
Spinach
Turnip
Chives
Carrot
Green Beans
Beetroot
Garlic
Celery
Grasses (wheat, straw, barley, dog, kamut etc.)
Cucumber
Broccoli
Kale
Brussels Sprouts
Others
Sprouts (soy, alfalfa, mung bean, wheat, little radish , chickpea, broccoli etc)
Bragg Liquid Aminos (Soy Sauce Alternative)
Hummus
TahiniGeneral Guidance:

Stick to salads, fresh, alkaline vegetables and healthy nuts and oils.  Try to consume plenty of raw foods and at least 2-3 litres of clean, pure water daily (ideally enhanced with pH drops).

Stealth Health Foods

Some foods just aren't taken seriously.

Consider celery, for example -- mostly the garnish, not the main meal.
This vegetable contains bone-beneficial silicon and cancer-fighting phenolic acids. And those aren't even what makes celery so good for you.
Celery is just one of six less appreciated and under-eaten foods that can instantly improve your diet; the health benefits they bestow -- lowering blood pressure and fighting belly fat.
Celery
Celery contains stealth nutrients that heal.
Why It's Healthy
"My patients who eat four sticks of celery a day have seen modest reductions in their blood pressure -- about 6 points systolic and 3 points diastolic," says Mark Houston, M. D., director of the Hypertension Institute at St. Thomas Hospital, in Nashville. It's possible that phytochemicals in celery, called phthalides, are responsible for this health boon. These compounds relax muscle tissue in artery walls and increase bloodflow, according to nutritionist Jonny Bowden, Ph. D., author of The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why.And beyond the benefits to your BP, celery also fills you up -- with hardly any calories.
How to Eat It
Try this low-carbohydrate, protein-packed recipe for a perfect snack any time of day.
In a bowl, mix a 4.5-ounce can of low-sodium tuna (rinsed and drained), one tablespoon of balsamic vinegar, 1/4 cup of finely chopped onion, 1/4 cup of finely chopped apple, two tablespoons of fat-free mayonnaise, and some fresh ground pepper. Then spoon the mixture into celery stalks. (Think tuna salad on a log.) Makes two servings
Per serving: 114 calories, 15 grams protein, 12 grams carbohydrates (3 grams fiber), 1 gram fat
Seaweed
This algae is a popular health food in Japan.
There are four classes of seaweeds -- green, brown, red, and blue-green -- and they're all packed with healthful nutrients. "Seaweeds are a great plant source of calcium," says nutritionist Alan Aragon, M.S. They're also loaded with potassium, which is essential for maintaining healthy blood-pressure levels. "Low potassium and high sodium intake can cause high blood pressure," Bowden says. "Most people know to limit sodium, but another way to combat the problem is to take in more potassium."
How to Eat It
In sushi, of course. You can buy sheets of dried seaweed. Use a coffee grinder to grind the sheets into a powder. Then use the powder as a healthy salt substitute that's great for seasoning salads and soups.
Hemp Seeds
Despite the Cannabis classification, these seeds aren't for smoking. But they may provide medicinal benefits.
"Hemp seeds are rich in omega-3 fatty acids, which reduce your risk of heart disease and stroke," says Cassandra Forsythe, Ph. D., a nutrition researcher at the University of Connecticut. A one-ounce serving of the seeds provides 11 grams of protein -- but not the kind of incomplete protein found in most plant sources. Hemp seeds provide all the essential amino acids, meaning the protein they contain is comparable to that found in meat, eggs, and dairy.
How to Eat Them
Toss two tablespoons of the seeds into your oatmeal or stir-fry. Or add them to your post-workout shake for an extra dose of muscle-building protein.
Scallops
Scallops are more than 80 percent protein. "One 3-ounce serving provides 20 grams of protein and just 95 calories," says Bowden. They're also a good source of both magnesium and potassium. (Clams and oysters provide similar benefits.)
How to Eat Them
Sear the scallops: It's a fast and easy way to prepare this seafood.
Purchase fresh, dry-packed scallops (not the "wet-packed" kind) and place them on a large plate or cookie sheet. While you preheat a skillet on medium high, pat the scallops dry with a paper towel and season the exposed sides with sea salt and fresh cracked pepper. When the skillet is hot, add a tablespoon of olive oil to it. Being careful not to overcrowd, lay the scallops in the skillet, seasoned-side down, and then season the top sides.
Sear the scallops until the bottoms are caramelized (about two minutes), and then flip them to sear for another one to two minutes, depending on size and thickness. Now they're ready to eat. Pair the scallops with sauteed vegetables, or place them on a bed of brown rice.
Dark Meat
"The extra fat in dark turkey or chicken meat raises your levels of cholecystokinin (CCK), a hormone that makes you feel fuller, longer," says Aragon. The benefit: You'll be less likely to overeat in the hours that follow your meal. What about your cholesterol? Only a third of the fat in a turkey drumstick is the saturated kind, according to the USDA food database. (The other two-thirds are heart-healthy unsaturated fats.) What's more, 86 percent of that saturated fat either has no impact on cholesterol, or raises HDL (good) cholesterol more than LDL (bad) cholesterol -- a result that actually lowers your heart-disease risk.
As for calories, an ounce of dark turkey meat contains just eight more calories than an ounce of white meat.
How to Eat It
Just enjoy, but be conscious of your total portion sizes. A good rule of thumb: Limit yourself to 8 ounces or less at any one sitting, which provides up to 423 calories. Eat that with a big serving of vegetables, and you'll have a flavorful fat-loss meal.
Lentils
Boiled lentils have about 16 grams of belly-filling fiber in every cup. Cooked lentils also contain 27 percent more folate per cup than cooked spinach does. And if you eat colored lentils -- black, orange, red -- there are compounds in the seed hulls that contain disease-fighting antioxidants, says Raymond Glahn, Ph. D., a research physiologist with Cornell University.
How to Eat Them
Use lentils as a bed for chicken, fish, or beef--they make a great substitute for rice or pasta.
Pour four cups of chicken stock into a large pot. Add one cup of red or brown lentils and a half cup each of onion and carrot chunks, along with three teaspoons of minced garlic. Bring everything to a boil and then reduce the heat to a simmer. Cook the lentils until they're tender, about 20 minutes. Remove the lentils from the heat, add a splash of red-wine vinegar, and serve.

 

Tips for Increasing Brain Power

Healthier, Longer Living and Your Food Choices

Condensed from Daniel G. Amen, M.D.

Here is the seven step plan to get your diet under control and to use food as brain medicine.

1. Increase Water Intake - the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol. You can use herbal, non-caffeinated tea bags, such as raspberry or strawberry flavored, and make unsweetened iced tea. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation and alertness.
2. Calorie Restriction - calorie-restricted diet is helpful for brain and life longevity. Eating less helps you live longer. It controls weight; decreases risk for heart disease, cancer, and stroke from obesity - a major risk factor for all of these illnesses; and it triggers certain mechanisms in the body to increase the production of nerve growth factors, which are helpful to the brain. Researchers use the acronym CRON for "calorie restriction with optimal nutrition,"
3. Fish, Fish Oil, Good Fats and Bad Fats - DHA, one form of omega-3 fatty acids found in fish, makes up a large portion of the gray matter of the brain. The fat in your brain forms cell membranes and plays a vital role in how our cells function. Neurons are also rich in omega-3 fatty acids. DHA is also found in high quantities in the retina, the light-sensitive part of the eye. Diets rich in omega-3 fatty acids may help promote a healthy emotional balance and positive mood in later years.
4. Lots of Dietary Antioxidants - dietary intake of antioxidants from fruits and vegetables significantly reduce the risk of developing cognitive impairment. It was theorized that free radical formation plays a major role in the deterioration of the brain with age. When a cell converts oxygen into energy, tiny molecules called free radicals are made. When produced in normal amounts, free radicals work to rid the body of harmful toxins, thereby keeping it healthy. When produced in toxic amounts, free radicals damage the body's cellular machinery, resulting in cell death and tissue damage. This process is called oxidative stress. Vitamin E and Vitamin C and beta carotene inhibit the production of free radicals. The Best Antioxidant Fruits and Vegetables - from the US Department of Agriculture: Blueberries, Blackberries, Cranberries, Strawberries, Spinach, Raspberries, Brussels sprouts, Plums, Broccoli, Beets, Avocados, Oranges, Red grapes, Red bell peppers, Cherries and Kiwis.
   
5. Balance Protein, Good Fats and Carbohydrates Diets high in refined sugars, such as the low fat diets of the past, encourage diabetes, tiredness, and cognitive impairment. The more balanced diets, such as The Zone by Barry Sears, Sugarbusters by H. Leighton Steward and a group of Louisiana based physicians, the South Beach Diet by cardiologist Arthur Agatston, and Powerful Foods for Powerful Minds and Bodies by Rene Thomas make sense from a body and brain perspective. The main principles to take away from these programs is that balance is essential, especially balancing proteins, good fats, and good carbohydrates. Having protein at each meal helps to balance blood sugar levels; adding lean meat, eggs, cheese, soy, or nuts to a snack or meal limits the fast absorption of carbohydrates and prevents the brain fog that goes with eating simple carbohydrates, such as donuts. At each meal or snack, try to get a balance of protein, high fiber carbohydrates, and fat.

 6. I am fond of the book Super Foods Rx by Steven Pratt and Kathy Matthews. It lists 14 top food groups that are healthy and reasonable in calories. I add several other choices that are especially good for the brain. Choose between these 24 foods each week. They are healthy, low in calories, and help us reach the goals of consuming powerful antioxidants, lean protein, high fiber carbohydrates and good fat.

The American Cancer Society recommends five to nine servings of fruits and vegetables a day. Mixing colors - eating from the rainbow - is a good way to think about healthy fruits and vegetables. Strive to eat red - strawberries, raspberries, cherries, red peppers and tomatoes, yellow - squash, yellow peppers, small portions of bananas and peaches, blue - blueberries, purple - plums, orange things - oranges, tangerines and yams, green - peas, spinach and broccoli, etc.
Lean Protein

1. Fish - Salmon (especially Alaskan Salmon in the wild - farmed fish is not as rich in omega-3-fatty acids, tuna, mackerel, herring (also listed under fats)
2. Poultry - chicken - skinless, and turkey - skinless
3. Meat - lean beef and pork
4. Eggs - enriched DHA eggs are best
5. Tofu and Soy products - whenever possible choose organically raised
6. Dairy products - low fat cheeses and cottage cheese, low fat sugar free yogurt and low fat or skim milk
7. Beans, especially garbanzo beans and lentils - also listed under carbohydrates
8. Nuts and seeds, especially walnuts - also listed under fats
   Great recipe - soak walnuts in water and sea salt overnight, drain and sprinkle with cinnamon - natural blood sugar balancer - and low roast 4 hours at 250 degrees -- makes them easier to digest.

Complex Carbohydrates

1. Berries - especially blueberries - brain berries, raspberries, strawberries, blackberries
2. Oranges, lemons, limes, grapefruit
3. Cherries
4. Peaches, plums
5. Broccoli, cauliflower, Brussels sprouts
6. Oats, whole wheat, wheat germ oatmeal needs to be the long cooking kind as instant has a higher glycemic index since the manufacturer has broken down the fiber to speed cooking time and basically make it a refined carbohydrate. Same goes for bread, look for at least 3 grams of fiber. Remember unbleached wheat flour is white flour, it must say whole wheat.
7. Red or yellow peppers (much higher in Vitamin C than green peppers)
8. Pumpkin squash
9. Spinach - works wonderfully as a salad, or a cooked vegetable, adds fiber and nutrients
10. Tomatoes
11. Yams
12. Beans - also listed under proteins

Fats

1. Avocados
2. Extra virgin cold pressed olive oil
3. Olives
4. Salmon - also listed under protein
   
5. Nuts and Nut Butter, especially walnuts, macadamia nuts, Brazil nuts, pecans and almonds - also listed under protein

Liquids

1. Water
2. Green or black tea

7. Plan Snacks - I love to snack; just like to munch on things to get through the day. When snacking it is helpful to balance carbohydrates, proteins and fats. Since I travel frequently, I have learned to take my snacks with me, so I am not tempted to pick up candy bars along the way. One of my favorite low calorie snacks are dried fruits and vegetables. Not the kind of dried fruits and vegetables stocked in typical supermarkets that are filled with preservatives, but the kind that just have the dried fruit and veggies. A company called Just Tomatoes, from Walnut, California makes great products. When you have dried fruit or veggies - all carbohydrates - add some low-fat string cheese or a few nuts to balance it out with protein and a little fat. Copyright © 2005 Daniel G. Amen, M.D.
About the Author:
Daniel G. Amen, M.D., is a clinical neuroscientist, psychiatrist, and brain-imaging expert who heads up the world-renowned Amen Clinics. He is a Distinguished Fellow of the American Psychiatric Association and has won numerous writing and research awards. He writes a monthly column in Men's Health called "Head Check" and has published nineteen books, numerous professional and popular articles, and a number of audio and video programs. His books include Making a Good Brain Great - Harmony Books; October 2005;$24.00US/$34.00CAN; 1-4000-8208-0, Preventing Alzheimer's, Healing Anxiety and Depression, Healing the Hardware of the Soul, Healing ADD, and the New York Times bestseller Change Your Brain, Change Your Life. He is an internationally renowned keynote speaker and a popular guest expert for the media, with appearances on CNN, the Today show, The View, and other venues.