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10 Nutrition Tips

Posted by Carrie S.

  1. Make your own healthy guacamole by combining an avocado with cut up tomatoes, onions and chilies to taste. Eat it with baked tortilla chips or cut up oven-baked pieces of pita bread. Remember that avocado is a heart-healthy "good" fat!
  2. Mix-and-match your meals. Give chili a nutritional boost by dropping some onions and red peppers into the pot. Spice up ready-made salsas with mangoes, pineapple or other fruit, and sprinkle dried cranberries or apricots on top of green salads.
  3. Need iron but don't eat meat? To improve iron absorption from foods such as spinach, raisins, and beans, eat them with foods rich in vitamin C. For example, squeeze some lemon juice over steamed spinach, add tomatoes to your bean chili mix, or drink a glass of orange juice with your raisin-topped cereal.
  4. All oils aren't created equal. Olive, canola, peanut and walnut oils are monounsaturated fats and may help lower blood cholesterol levels.
  5. What's your favorite color? In order to fill up on vitamins, minerals and cancer fighting nutrients, you should have at least two of the following colors of fruits and vegetables a day-red, green, yellow, blue, purple or orange.
  6. For a great marinade without the fat combine orange juice, lemon juice, grated lemon zest, crushed garlic and herbs in a zip-lock bag. Add meat, chicken or fish, refrigerate for as long as possible, then bake or broil.
  7. Looking for flavor in all the wrong places? A marinade with no oil will help keep your meals healthy. White wine, honey, fruit juices, soy sauce and vinegars all make good bases. Experiment by adding different combinations of herbs, garlic, ginger and chilies.
  8. Red meat is a good source of protein, iron and B vitamins and can certainly fit into a healthy diet. Eat it in moderation and remember to choose lean cuts and trim all visible fat before cooking. Bon appetit!
  9. Get rich quick! Fiber-rich, that is. In addition to its disease fighting benefits, fiber can aid in weight loss. Simply put, fiber fills you up, not out. In general, the most fiber-rich foods are fruits, vegetables and whole grains.
  10. Go for the green! Romaine lettuce has six times more vitamin C than iceberg lettuce plus twice as much folic acid.
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Very practical and healthy...anyone can use these tips to make their food more delicious and nutritious!
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