New Year’s resolution time has come and gone and if your resolution was to maintain your health and eat better in 2010, then the following foods and drinks should be high on your grocery list.
Grains- Dieticians suggest that you increase your intake of oats, barley and rye in 2010. For years, doctors have been telling patients that eating oats can bring down your cholesterol and recent studies show that rye can, too. The American Diabetes Association has also noted that eating a diet high in fiber and grains, like rye, can help prevent the development of type 2 diabetes. Adding barley to your diet, whether it is as a side dish or inside a soup or casserole, can also lower your cholesterol and reduce the risk of type 2 diabetes and cardiovascular disease.
Salmon and other oily fish- If the diagnosis is to get more vitamin D this year, then get your fill with salmon and other oily fish – such as, mackerel, sardines, herring, fresh tuna, trout and anchovies. Oily fish are some of the only food sources of vitamin D. These fish are also good for curbing cardiovascular disease. The American Heart Association recommends eating two servings of oily fish per week, but warns against eating too much more than that because some oily fish contain mercury, which can affect your brain and nervous system.
Soy- If 2010 is your year to help reduce your risk of cancer, then soy may be your answer. Research has shown that soy can ward off certain cancers as well as have an impact on your heart. According to ABC News soy can also help breast cancer survivors.
A new study published in December of 2009 suggests that breast cancer survivors may benefit from eating moderate amounts of soy products. Soy foods are rich in compounds called isoflavones, a major group of plant-derived phytoestrogens possessing both estrogen-like and anti-estrogen actions. Researchers found that a higher intake of soy food, up to 11 grams daily, was associated with a lower risk of death or recurrence of breast cancer during follow up.
The Food and Drug Administration also states that 25 grams of soy protein a day can reduce heart problems by helping to lower cholesterol levels. To add soy to your diet, you can find it in soy burgers, tofu and soy milk.
Red Wine- While you will rarely hear any doctor advising that you drink any alcohol, red wine may just be the exception. Research shows that antioxidants in red wine, polyphenols, aid in protecting the lining of blood vessels in the heart. These antioxidants come in the form of flavonoids and nonflavonoids, which red wine has more than any other food or drink.
As found on MSNBC.com thanks to its alcohol content and non-alcoholic phytochemicals, wine has been shown to reduce the risk of heart disease, certain cancers and slow the progression of neurological degenerative disorders such as Alzheimer’s and Parkinson’s Disease.
However, the amount of wine you drink matters tremendously. If you drink more than what’s recommended, your health benefits are lost and health risks actually go up. Men should consume no more than two drinks per day and women no more than one drink per day, with a drink defined as a 5-ounce glass of red or white wine, 12 ounces or 1 bottle of regular beer or 1.5 ounces of 80-proof distilled spirits.
Remember, when adding or making substitutions to your diet moderation is essential. Anything that is good for you can easily become bad for you if consumed excessively. But by following these guidelines and including these healthy food and drink choices into your diet you could be well on your way to a healthier and slimmer lifestyle.
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Tags: diet, eat better, grains, health, health benefits of soy, healthy food, healthy lifestyle, moderation, new year's resolution, red wine, salmon and oily fish
Great foods for great health, indeed. I will make sure to add them to my diet. Thanks for sharing.
[...] post: Eating Better in 2010: Four Foods to Add to Your Grocery List … Share and [...]
An easy way to estimate your mercury exposure from eating fish is to check out the free online mercury calculator at http://www.gotmercury.org. Based on the current U.S. EPA and FDA guidelines, the mercury calculator is an excellent way to know your potential mercury exposure risk. You can also use the free mobile mercury calculator for cell phone browsers
at http://www.gotmercury.mobi
Everyone knows that they should eat more whole grains and fish and yet so people put that into action. The soy and wine is less common knowledge and yet equally as important. Very good points for everyone to take consistently. Thanks for sharing this on the blog carnival. I am publishing it tomorrow and including this article.
[...] saying, “Raw vegan recipes, on a budget of $10 a day (or less!).” Sarah Scribe presents Eating Better in 2010: Four Foods to Add to Your Grocery List posted at Healthy Revelations Blog. I could not have said it better myself! Avoid high fructose [...]
Diabetes is a chronic (life-long) condition that can have serious consequences. However, with careful attention to your blood sugar control, lifestyle modifications and medications, you can manage your diabetes and may avoid many of the problems associated with the disease.
Diabetes is a chronic disease that arises when the pancreas does not produce enough insulin, or when the body cannot effectively use the insulin it produces. At present there is no cure for diabetes. The international diabetes federation estimates that 285 million people around the world have diabetes. This total is expected to rise to 438 million within 20 years. Each year a further 7 million people develop diabetes.
Diabetes is an unusual and large challenge, but it is done (jay cutler, for example, has type 1 diabetes). My son, a soccer player, also has type i diabetes. Best of luck to austin in managing the condition. It will be hard, but it is possible to live a life with 100% normal activity – takes a lot more work than it will for other people, no doubt about it, but after a while, you get into a rhythm with it, and life goes forward.
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I am so confused with all of the contradicting opinions of people. I was just reading a different site and they said soy is NOT good for you. I didn’t think that seemed right, I always thought it was good for you. I drink soy milk instead of whole milk. People told me that is the way to go.
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Watching what we eat and exercise are the two main ingredients to a healthy body but we can’t be always on the watch for foods that are bad for our body when we dine out for example or at a family gathering wherein you have to sample everything that’s on the table. Stocking our pantry and ref with healthy choices will go a long way towards a healthy body.
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Did you know that their are thousands of people in Japan living over the age of 100, and that 4 times as many Japanese citizens will reach 100 years of age than compared to the U.S. and that they also have the lowest rate of chronic disease in the world? Alot of it has to due with the fact that a majority of their diets consist of sea vegetables that are highly rich in phytonutrients and trace minerals.
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In response to one of the post above, I have to disagree with the comment that your colon does not to be cleansed. You will find over the years waste build up on the walls of the intestines and this is very hard to break down.
This build up relates to a number if causes and diseases primarilly colon cancer.
therefore a cleanse along with probiotics as you mention and supplements can all help. No one soulution is a magic fix.
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Thanks for getting in touch! Of course you can reference our blog post..cheers!