Nutrition Matters

A column by Raina Childers,  MS, RD, LD Director of Nutritional Services at HealthPoint Plaza in Cape Girardeau

POWER UP YOUR PLATE

Here are some nutrition standouts and a little information on why you should include these power foods in your diet.

• Soybean Superlatives - 25 grams of soy protein a day has been shown to have health benefits for those with Type 2 Diabetes, and for those at risk for osteoporosis. It can also potentially lessen symptoms of menopause. Whole beans, dried or canned, as well as other soy-based products can help do the trick.

• Kale - Rich in beta carotene, the antioxidant lutein, potassium; Vitamin C; fiber and calcium… for only 22 calories per cup. Eat it raw in salads or steam like other greens.

• Dried Plums - These aren’t just for grandparents! They are nutrient-rich morsels that contain lots of fiber, the antioxidants carotenoids and we can’t forget the mineral iron. Very important for children and menstruating women.

• Jazzy Combo in Cran-Grape Juice - This strong nutrition one-two punch gives plenty of flavonoids for heart health (decreasing LDL cholesterol and inflammation of artery walls) and tannins to lower risk for urinary tract infections. Make sure it is 100% juice!

• Yogurt - Calcium, calcium and more calcium! Good for your bones, oh yes! But also good for your blood pressure and your waist line. Recommendations are out that show adequate dietary calcium can help, along with other lifestyle changes, to lower blood pressure and facilitate weight loss. Yeah, Moo Cows!

• Walnuts for Heart - These non-uniform nuts are rich in Omega-3 fatty acids that are important for heart health and are also great sources of protein and fiber. We need that too.

• Oatmeal beyond breakfast - A great way to start the day because it provides a feeling of fullness from its abundance of soluble fiber. The fiber can also lower your risk for Type 2 Diabetes by preventing dramatic spikes in blood sugar. It is considered a good source of iron as well.

• Berry Benefits - These fruits are little storehouses of fiber; antioxidants; the vitamins A, C, E and Folic Acid and the minerals potassium and calcium. Several of their plant compounds (phytochemicals) have been shown to reduce your risk for some cancers and Alzheimer’s disease. Frozen berries have virtually the same levels of nutrients as fresh and are available year-round. So eat up!

NO ONE FOOD CAN DO IT ALL FOR GOOD HEALTH, BUT THESE NUTRIENT-DENSE FEW CAN CERTAINLY PACK A HEALTHY WALLOP!