S P E C I A L S U P P L E M E N T T O T H E TUFTS UNIVERSITY Health&Nutrition Letter T H E F R I E D M A N S C H O O L O F N U T R I T I O N S C I E N C E A N D P O L I C Y
Y O U R G U I D E T O L I V I N G H E A LT H I E R L O N G E R
51 Healthy Foods You Can Say “YES” To
Tired of being told what not to eat? Here’s a sampling of the many choicesyou can feel good about including as part of a balanced diet.
HARDLY A DAY GOES BY, it seems, without the upping your calorie intake. Similarly, vegetable oils can be a
news media reporting some food that’s been found to
healthy choice instead of animal-derived fats such as butter
be bad for you. One day it’s processed meats; the
or lard. That doesn’t mean drinking a cupful of canola oil
next, it’s baked goods made with trans-fatty acids.
Faced with this litany of “don’ts,” you can start to
The 51 healthy foods to say “yes” to listed on these pages
wonder whether any food is OK to eat.
represent merely a sampling of the variety of foods you can
In fact, scientists know of a whole cornucopia of healthy
choose in a nutritious diet. (We could pretty much list all
foods you can choose from. Not only are there plenty of
fruits and vegetables, for instance, but that would make this
food choices that are OK—many foods can actually give
list either long or boring or both.) This sampling is designed
your body a boost. Your daily diet can supply everything
to give you ideas for meals and even snacks that point your
from essential nutrients to compounds that have been posi-
eating plan in the right direction. Any one food on the list
tively associated with preventing diseases and minimizing the
isn’t necessarily “better” for you than other choices, cautions
toll of aging. These are foods you can enthusiastically say
Jeanne P. Goldberg, PhD, RD, professor of nutrition and
“yes!” to as part of a well-rounded diet. Many of them have
director of the Center on Nutrition Communication at the
been covered in depth in previous issues of this newsletter.
Friedman School. Take salmon, for example. “While salmon
But we’re not talking about so-called “superfoods.”
does have omega 3s, other fish are quite low in fat,”
Foods aren’t magic pills; eating spinach won’t cure what ails
Goldberg notes. So salmon isn’t “better” than, say, floun-
you any more than it will make you as strong as Popeye.
der—the key is to include more fish of all kinds in your diet
And even healthful foods like those mentioned in this
than most Americans now do. (And remember to bake or
Special Supplement are good for you only in the overall con-
broil your fish, not fry it—preparation matters, too!)
text of a balanced diet. Gorging on any one type of food, no
If this list simply gives you some new foods to try, that’s a
matter how “healthy,” won’t give you the nutrients you
big step in the right direction. Studies have shown the impor-
need—regardless of what some fad diets would have you
tance of eating a variety of healthy foods. But most Ameri-
believe. Nor will simply adding healthful foods “fix” your
cans aren’t doing a very good job at diversifying their diets:
diet: “Sprinkling nuts on top of a hot-fudge sundae, although
Potatoes and head lettuce account for nearly half our vegeta-
nuts are ‘good for you,’ does not negate the saturated fat and
bles, and only six fruit choices (orange juice, bananas, apples,
calories in the sundae,” cautions Alice H. Lichtenstein, DSc,
watermelon, apple juice, grapes) total half of our fruit con-
Stanley N. Gershoff Professor of Nutrition in Tufts’
sumption. Check out our list for some fresh ideas.
Friedman School of Nutrition Science and Policy.
It’s even OK—occasionally—to indulge, in moderation, in
Keep in mind, too, that even good food choices have calo-
some of those foods you’ve been told to say “no” to. Don’t
ries. Robin B. Kanarek, PhD, a professor of nutrition and
feel guilty, says Kanarek, about having a small piece of
behavior at the Friedman School, cites the example of a friend
who wanted to lose weight, and couldn’t understand why it
But we think you’ll find some of these healthful choices—
wasn’t happening—she was eating only fruit. “The answer to
and the related options that they suggest—appealing enough
why she wasn’t losing weight was quite simple: Fruit has calo-
ries, and seven cantaloupes, six apples, six oranges, etc., hadas many calories as what she regularly consumed before.”
Some of the foods for which researchers have found posi-
1Acorn Squash—A source of lycopene, folate and vita-
mins A and C, winter squash of all sorts also gives you
tive health effects are particularly packed with calories; you
dietary fiber. Plus acorn squash, for example, is rich in potas-
should say “yes” to these only when saying “no” to other
sium—almost 900 milligrams per cup.
foods. Substitute nuts, for example, for candy bars when youneed a snack—but if you just add nuts to your diet, you’re
2Almonds—A good source of potassium, almonds, like
other nuts, are low in saturated fat and high in unsatu-
rated fats. But they’re also high in calo-
ries, so substitute almonds for a snack
that’s high in trans- or saturated fat;
of the natural grain that are lost in pro-
8Beef eye of round—While studies
13Brussels sprouts—Another no-
3Apples—You know what they say good source of zinc and vitamin B6.
An apple a day may not be quite that
9Blueberries—Tufts researchers are
antioxidant benefits, including the possi-
entists have found in animal testing that
14Canola oil—Here’s where sub-
blueberries may lower cholesterol levels.
gest may play a role in preventing osteo-
fats can pay dividends for your heart.
4Apricots—A good source of vita- porosis and hardening of the arteries.
Canola oil is the very lowest in saturat-
Berries of all sorts are good choices, too:
5Asparagus—With just 25 calories berries are out of season, try frozen
10Bran flakes—Research shows
ing from the FDA, but it’s not necessar-
6Bananas—A good source of mag- bran flakes can get you off to a good
start. You’ll get lots of fiber and mag-
you pick a moderately fortified cereal.
easy, and don’t add fat to your diet just
you’re getting almost 10 percent of the
15Cantaloupe—That orange color
the risk of kidney stones and bone loss.
11Broccoli—You probably don’t
7Barley—Looking for ways to get coli, the classic “good for you” veg-
the biggest changes in the government’s
guidelines? (Six to 13 servings of grains
16Carrots—You knew carrots
green veggies, according to the experts.
know how good? Carrots are a prime
barley, not the “pearl” variety with the
12Brown rice—Part of the push to
“rainbow” of different fruits and veg-
rice instead of the white stuff you prob-
17Cauliflower—Don’t let the pasty choices and nutritionally similar.
28Peaches—Peaches and similar
ing it’s from the mustard family), just
calories, but pintos are tops in folate.
tectors. In any case, cauliflower packs a
23Mackerel—Less familiar than
your daily vitamin C in just half a cup.
29Peanut butter—Most of the fat
heart-healthy omega-3 fatty acids. It’s
niacin. There’s no nutritional difference
fat). Broil, bake or grill—don’t fry—to
24Milk (non- or low-fat)—That
ucts daily. In addition to delivering calci-
31Pork loin—This is the leanest
20Cranberry juice—Studies sug-
bone strength to prevent osteoporosis.
25Oatmeal—Besides the benefits
the heat 5-10 degrees before it’s done,
“resting.” Even if still pink in the cen-
ter, pork is safe to eat at 160 degrees.
32Prunes—Prunes aren’t just
21Kale—Here’s another vitamin- contain lots of extra sugar.)
vide a quarter of your daily fiber, sure,
26Okra—A food better known in
22Kidney Beans—Rich in fiber,
style, adds so many calories that it off-
34Romaine lettuce—This salad
27Oranges—Of course, you
41Tea—What to drink with all
47Watermelon—A good source of
35Salmon—The classic example
48White fish—While fatty fish
antioxidants—but laden with sugar.
42Tofu—The range of benefits
you’ll also get calcium in the bargain.
36Sardines—Another fatty fish
stitute for meat in your meal planning.
It’s a good source of protein and calci-
D and (eaten with the bones) calcium.
43Tomatoes—Men have been
49Whole-grain bread—The new
to a similar effect for pancreatic cancer
38Spinach—Popeye was onto
first ingredient listed is “whole wheat”
44Tuna—Besides being a good
fooled by terms such as “multi-grain,”
“100 percent wheat,” “cracked wheat”
50Whole-grain pasta—If you’ve
whole-wheat pasta in the past, it’s time
blindness in people age 65 and older.
45Turkey breast—Like its poultry to give it another try. In the first quar-
51Yogurt (non- or low-fat)—
40Sweet potatoes—Try sweet
46Walnuts—Remember what we
milk.) Instead of sugared varieties, con-
COMITATO OLIMPICO NAZIONALE ITALIANO CODICE ANTIDOPING DEL MOVIMENTO OLIMPICO CODICE ANTIDOPING DEL MOVIMENTO OLIMPICO Appendice A - Lista delle classi di sostanze vietate e dei metodi proibiti 1° SETTEMBRE 2001 - 31 DICEMBRE 2002 I - CLASSI DI SOSTANZE VIETATE A. Stimolanti Le sostanze vietate della classe (A) includono i seguenti esempi: amineptina , am
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