Eat Yourself Healthy

By Vicki Salemi
If you've ever heard the mantra, "You are what you eat," you're not alone. So it's no surprise that eating a balanced diet should equate to good health. In fact, the U.S. Department of Agriculture's dietary guidelines suggest a healthy diet by emphasizing fruits, vegetables, milk products, lean meats, poultry, fish, beans, eggs, and nuts, and a diet that's low in saturated fats, trans fat, cholesterol, salt, and added sugars. That said, some food is healthier than others providing long-lasting effects.

Cool Beans

Rich in soluble fiber which helps to eliminate cholesterol from the body, kidney beans prevent blood sugar levels from rising too rapidly after a meal. "The soluble fiber in beans takes up a lot of volume in the stomach which leads to a feeling of fullness so we don't feel hungry and therefore won't eat as much," says Ralph Felder, MD, PhD, and author of 'The Bonus Years Diet.' Plus, they're a good source of folate, potassium, iron, manganese, copper, and zinc which are known to aid in lowering blood pressure.

Banana Mania

Containing one of the best sources of potassium, this fruit also has antacid effects which protect against stomach ulcers and ulcer damage. "Bananas also contain soluble fiber which helps lower LDL cholesterol," says Keri Glassman, MS, RD, CDN, and author of 'The Snack Factor Diet.' Since it's important to eat a variety of fruit on a daily basis for its valuable vitamins and minerals, she suggests eating bananas one to three times per week.

Ageless Avocados

Sure, it contains unsaturated fat which lowers overall cholesterol levels but what you may not know is that it's healthy to "wear", too. When mashed in a bowl, stirred with honey, and applied to the face for 10 minutes, avocado face masks serve as a natural anti-aging skin treatment. According to Robin Grant, medical aesthetician and national education manager for Plantogen skin care, avocado is a natural moisturizer. "It's easily absorbed into the skin and with its wonderful emollient [ability to soften skin] properties, this makes it ideal for mature skins."

Hearty Almonds

Almonds reduce the risk of heart disease, provide an excellent source of calcium, and pack a punch when it comes to protein. "Two tablespoons of almonds provide a good source of fat and protein that should be able to sustain you between meals," says Anne VanBeber, PhD, RD, LD and chair of the department of nutritional sciences at Texas Christian University. The only drawback? Calories. "Avoid eating too many almonds at one time because the calorie load could be high and conducive to weight gain."

The Skinny on Green Tea

"Green tea has been shown to increase thermogenesis, the body's burning of calories," notes Anne VanBeber. In addition to increasing the metabolism, green tea is also known for being a powerful anti-oxidant, lowering LDL cholesterol levels, and inhibiting the abnormal formation of blood clots. "People should try to drink green tea regularly. If not every day, then a few times per week."

Broccoli Benefits

As a member of the cabbage family, this tree-like vegetable contains phytonutrients suforaphane and organic compounds which have significant anti-cancer effects. Whether it's steamed, sautéed or eaten directly from the stalk, broccoli's a good fiber source. "Broccoli is also high in vitamin C and bets-carotene (the form of vitamin A in plants)," says Anne VanBeber. These two vitamins are powerful anti-oxidants which play a role in preventing cancer.

Take the Honey and Run

This sweet succulent fluid produced by bees from the nectar of flowers isn't only sugar-free, it's an anti-bacterial substance that's been known to improve athletic performance. According to research done by the National Honey Board, honey was effective for athletes based on its low glycemic index, its positive metabolic response, and effective energy production. In other words, this sweet substance has been shown to heighten athletic performance during strenuous activity.

Wild for Salmon

"Wild salmon is the best source of omega 3 fatty acids as it is known to be best absorbed as fish oil," advises Miriam Pappo, MS, RD, CDN, clinical nutrition manager of the department of clinical nutrition at Montefiore Medical Center. Omega 3's reduce inflammation in blood vessels and is important in reducing plaque formation found in heart disease. As for her recommendation? "Eating three servings of omega 3 rich sources weekly is desirable."

Best Face Forward

With its Mediterranean roots, extra virgin olive oil is rich in monosaturated fats which help decrease the bad (LDL) cholesterol levels. Plus, extra virgin olive oil contains important plant chemicals which has powerful antioxidant effects. But that's not all. It can be used as a main ingredient in moisturizer or even as a facial wash for smooth skin. "Extra virgin olive oil contains a large proportion of vitamins A, D and K, as well as vitamin E. It helps protects against the free radicals (atoms which start a chain reaction by interacting negatively with skin cells) that produce cell oxidation," says Robin Grant.