Nutrition Experts Share Their Favorite Healthy Foods

Tuesday, December 31, 2002

ROCHESTER, Minn. — What do nutrition experts pack in their lunch bags and put on the dinner table? Mayo Clinic experts share their favorite food picks in the January issue of Mayo Clinic Women's HealthSource. Here's a sampling:

Broccoli: Contains a phytochemical that may prevent growth of cancer tumors and lutein, a powerful vision-protecting antioxidant. Include broccoli on the menu two to three times a week.

Vegetables — all kinds: They're high in nutrients and low in calories. One cup of vegetables is about 50 calories. In comparison, one cup of M & Ms is 850 calories! Eat vegetables every day.

Apples: Yes, one a day. They're a good source of phenol antioxidants, which protect the low-density lipoprotein (LDL) cholesterol from getting oxidized. And oxidized LDL is bad for your arteries.

Soy nuts: They are high in protein and a source of isoflavones, which may protect the heart and bones and reduce the risk of cancer.

Fish: Especially salmon and tuna are high in omega-3 fatty acids, taste great and can be prepared many ways. Eat a 3-ounce portion once a week.

Nuts: They are high in monounsaturated fat and are a great snack. Recommended: pistachios for snacking and toasted almonds for salads.

Carol Lammers
507-284-5005 (days)
507-284-2511(evenings)
email: newsbureau@mayo.edu

Mayo Clinic Women's HealthSource is published monthly to help women enjoy healthier, more productive lives. Revenue from subscriptions is used to support medical research at Mayo Clinic. To subscribe, please call 800-876-8633, extension 9PK1.

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