Stick to Your Calorie Budget With Holiday 'Superfoods'
By: Rodney Wright
For those on a calorie budget, the holiday season can seem like
a dietary minefield. Cookie platters, office parties, holiday
buffets - how to survive without going up a size?
Trade fattening, empty-calorie treats for "holiday superfoods" -
traditional seasonal offerings that are low in calories and packed
with nutrients. Most holiday superfoods are also high in fiber to
fill you up, making it easier to resist temptation.
* Sweet potatoes: This holiday superfood has a beta-carotene
content that is off-the-charts - providing 377 percent of your
daily vitamin A needs per 103-calorie serving. In addition to
promoting eye health, some research shows beta-carotene may help
prevent cancer both by neutralizing free radicals and by promoting
communication between cells.
* Brussels sprouts: A top source of glucosinolates, "indirect"
antioxidants activate the body's own natural detoxification
systems. Brussels sprouts also contain other phytonutrients, like
indole-3-carbinol, which helps protect against breast cancer.
Containing just 36 calories, one serving of four brussels sprouts
provides 100 percent of your daily vitamin C. This promotes skin
cell turnover and collagen formation, helping to enhance your
"holiday glow."
* Cranberries. At just 44 calories per cup, cranberries are high in
fiber and help lower levels of LDL ("bad") cholesterol and may even
help boost levels of HDL ("good") cholesterol. According to the
U.S. Department of Agriculture, cranberries rank sixth in total
antioxidant capacity (the amount of antioxidants in a serving) out
of more than 100 commonly consumed foods. Cranberries also supply
procyanidin, a phytonutrient that protects against urinary tract
infections.
* Baked apples: Three different varieties of apples - Red
Delicious, Granny Smith and Gala - made it into the top 20 of the
USDA's antioxidant capacity ranking. In fact, apples provide the
main supply of polyphenols - powerful antioxidants that may help
inhibit cancer cell proliferation and prevent the oxidation of LDL
cholesterol - in the American diet. Fiber content also contributes
to apples' cholesterol-lowering effect.
One medium apple contains 80 calories.
* Pumpkin: In addition to serving as an excellent source of
eye-healthy vitamin A, pumpkin also serves as a top source of
alpha-carotene, an antioxidant linked to lower lung cancer risk in
several studies. Beta-cryptoxanthin, another pumpkin carotenoid,
was also found to have potentially protective benefits against lung
cancer in a recent research review by the Harvard School of Public
Health.
One cup of pumpkin, sliced into cubes, contains 30 calories.
* Pecans: Though usually overshadowed by nut headliners like
almonds and walnuts, pecans actually come out on top in terms of
antioxidant activity. Like other nuts, pecans contain healthy mono-
and polyunsaturated fats, which may contribute to their heart
health benefits. But pecans are unique in their high amounts of
naturally occurring gamma tocopherol - a unique form of vitamin E
that may promote prostate and intestinal health.
But don't go overboard. Pecans, like all nuts, are high in
calories, containing 196 calories per ounce.
During meal preparation, don't negate the health benefits of
superfoods by drowning them in butter. You can cut fat content by
partially substituting with applesauce or pureed plums.
Put a brake on the gravy train by letting fat congeal in the
fridge, skimming it off then reheating the rest before serving. You
can also turn stuffing into a health food by adding extra onions (a
top source of an anti-Alzheimer's antioxidant called quercetin),
carrots, beans, wild rice or dried fruit.
For more information about superfoods, go to www.dolesuperfoods.com, or check out www.dolenutrition.com for diet tips, food facts, a free newsletter and more. Jennifer Grossman is the director of the Dole Nutrition Institute. - NU
Article Source: http://www.articledashboard.com
RSS Feed
Tags: diet tips
Share and Subscribe:
These icons link to social bookmarking sites where readers can share and discover new web pages.