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March is National Nutrition Month:
Eat these "Super" Foods for a "Super" Life!
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 You may live into your 80's or even 90's. But will you be living well? Living longer isn't much fun if you're not healthy enough to enjoy it. So what's the secret to staying healthy as you get older? Exercise, of course. Also, the right food. The right nutrients can add zest and health to your golden years. But the time to start eating them is now!
Good nutrition is so much more than food to eat. Food and beverages that contain a powerhouse of nutrients can not only satisfy your appetite, but also ward off chronic diseases and keep you looking your best. How do you get enough of the super-nutritious foods every day? Try the following suggestions for building these super foods into your daily diet:
Soy to Manage Your Cholesterol
Adding soy to your diet does not mean pouring more soy sauce on your Chinese food. It does mean adding soy foods such as tofu, soy milk, soy nuts, or the green soybeans called edamame.
Soy has an impressive resume, along with some inevitable controversy. Adding soy to your diet has been shown to significantly lower cholesterol, which can reduce your risk of heart disease. Plus, soy is high in iron, which many women need. Some women also say that soy helps them manage hot flashes and other symptoms of menopause, although those benefits have not been proven by long-term clinical studies.
Still, its cholesterol-lowering benefits are powerful enough. Indeed, the right diet can lower cholesterol as much as medication, according to a study reported July 2003 in The Journal of the American Medical Association. That four-week study found that a diet of soy fiber, protein from oats and barley, and almonds, lowered cholesterol as much as statins, the most widely prescribed cholesterol medication.
Soybeans themselves provide high-quality protein, are low in saturated fat, and contain no cholesterol, making them an ideal heart-healthy food. To lower your cholesterol, the American Heart Association suggests you look for products that provide 10 grams of soy protein per serving, and try to eat three or more servings per day.
Suggestions:
- Tofu takes on the flavor of foods that it is cooked with. Try a stir-fry of colorful veggies and cubed tofu with a light Asian sauce for a quick meal. You can also find cereals at the store loaded with both soy and fiber. Serve with skim milk and you'll get three super nutrients for breakfast.
- Take a soy protein bar for a quick snack or lunch during the day. Soy nuts are another great portable snack option.
- Edamame (Japanese name for green soybeans) are snacks even kids will love! Find these nutritious nuggets in the freezer section at your supermarket. Serve them plain or with a low-fat dip.
Fiber for Your Whole Body
Once upon a time our diet was made up mostly of whole foods loaded with fiber. Grandma called it roughage and we need plenty of it each day. Fiber helps keep our cholesterol and blood sugar levels low, and keeps our bowels functioning smoothly. Now in our frenzied lifestyle, we're more likely to grab fast food or use prepared foods at home that have only a passing acquaintance with dietary fiber. It's a little known fact: Most of us should double the amount of fiber we eat if we want to reap its benefits. The average American eats 12 grams of fiber a day; most health organizations recommend 20-35 grams.
Studies have shown that dietary fiber -- including foods such as apples, barley, beans, and other legumes, fruits and vegetables, oatmeal, oat bran, and brown rice -- clearly lower blood cholesterol. High-fiber foods are also digested more slowly, so they don't cause spikes in blood sugar levels like white bread, potatoes, and sweets do. Of course, everyone knows that fiber helps keep you regular, but it also has an added plus: High-fiber foods help us feel full, making it easier to control weight. You get more nutritional "bang for your buck" with high-fiber food.
Suggestions:
- Read food labels to find whole grain breads and cereals that provide three or more grams of fiber per serving. A bowl full of bran or high-fiber cereal is a great start to meeting your daily needs.
- Load up on whole fruits and veggies for a healthy dose of fiber. Aim for five to nine servings a day. Juices don't contain as much fiber as whole fruit.
- Beans are loaded with fiber and protein, so add them to soups, stews, salads, eggs, and salsas.
Antioxidant 'Superfoods' to Protect Your Cells and Heart
Antioxidants help prevent cellular damage. Eat plenty of foods rich in antioxidants such as almonds, berries, citrus, carrots, spinach, tomatoes, and bell peppers. When you're thinking "superfoods," think color. That means foods that are deep blue, purple, red, green, or orange. The carotenoids and anthocyanins that provide the color for these foods contain health-enhancing nutrients that protect against heart disease and cancer, and also improve our sense of balance, our memory, and other cognitive skills.
Your "superfoods" color chart should include:
Deep green -- Cruciferous vegetables like broccoli may help prevent colon cancer, while spinach and kale are good sources of calcium. And kale also helps fight against age-related macular degeneration, the leading cause of blindness in older Americans.
Red -- Red tomatoes, especially when cooked, are beneficial sources of lycopeine, which helps protect against prostate and cervical cancer.
Orange/yellow -- Squash, carrots, sweet potatoes, and yams promote healthy lungs and help fight off skin cancers such as squamous cell carcinoma.
Deep blue/purple -- Eggplant, plums, blueberries, blackberries (strawberries, raspberries, and cherries come under this category as well) lower your risk of heart disease by helping the liver "sop up" extra cholesterol, as well as improve your mental functioning.
You don't have to limit your berry intake to in-season either. Fresh, frozen (without sugar), or dried ... the benefits are the same.
Suggestions:
- Top your cereal with almonds or berries; add tomatoes to sandwiches, soups or stews; layer your whole grain bread sandwich with slices of peppers and fresh spinach.
- Pack a snack bag of nuts, baby carrots, grape tomatoes, and bell pepper slices for a nutritious pick-me-up between meals.
- Fruit and nut granola bars stash easily into briefcases for quick energy and a tasty treat.
Calcium for Your Bones
Got milk? If you want to keep your bones strong and lessen your chance of fractures as you get older, add calcium-rich foods to your diet. Calcium also keeps teeth strong, helps your muscles contract, and your heart beat. Recent studies have even shown that calcium may lower your risk of colon polyps, and help you lose weight. Researchers at Purdue University found that women who consume calcium from low-fat dairy products or get at least 1,000 milligrams a day showed an overall decrease in body weight.
As you get older, the amount of minerals in your bones decrease. Too little calcium increases your risk for osteoporosis and, with it, disabling or life-threatening fractures.
Dairy products are the best source of calcium. Choose skim milk, low-fat yogurt, and low-fat cheese to avoid saturated fats. A single serving can provide you with 20% of the 1,200 milligrams a day you need. You can also add calcium to your diet with calcium-enriched cereals and orange juice. Foods such as dark green vegetables, dried beans, and sardines also contain calcium.
Taking a calcium supplement may do the trick, but calcium-rich foods are also high in protein needed for bone and muscle strength.
While you're adding calcium to your diet, don't forget to exercise. Your bones will thank you later. Calcium alone isn't enough. Add weight-bearing exercise as well. Take the stairs, park at the far end of the parking lot, walk wherever you can. You'll help the calcium do its job.
Suggestions:
- Start your day with café au lait made with half skim milk and half coffee. Or order your latte skinny at your favorite coffee house. Add a bowl of whole grain cereal topped with skim milk and fresh fruit for a breakfast of champions.
- Snack on low-fat yogurt or cheese between meals for an energizing treat.
- Calcium-fortified juices and cereals are excellent alternatives to meet your three-a-day requirement.
Water for Energy and Your Skin
Most people don't drink enough water. As a result, we may look peaked and feel fatigued. Our bodies are composed of more fluid than anything else, so water is a vital nutrient for our well-being. We need water to flush out toxins, keep our tissues hydrated, and keep our energy up. Water is also essential if you're eating high-fiber foods because it helps fiber do its job.
Suggestions:
ˇ Fill up a quart size water bottle each morning and keep it with you for quick and refreshing drinks throughout the day.
ˇ Don't rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low fat milk, broths, sparkling water, and herbal teas.
ˇ If plain water doesn't quite do it for you, add slices of lemon, lime, or orange for flavor without calories. Or try a sprig of mint for a refreshing change of pace.
The Bottom Line
Don't be overwhelmed with all these suggestions. You don't need to add everything in at once. Add a bowl of oatmeal in the morning, replace a glass of milk with soy milk ... just take it one step at a time. It's simply a matter of deciding to get the foods into your diet. Once you do, you will be feeling "super" good!
SOURCES: William Hart, PhD, MPH; Leslie Bonci, MPH, RD, director of sports nutrition; Beverly Clevidence, PhD, research leader; Susan Ayersman, CCN, Kronos, The American Dietetic Association website. The American Heart Association website; WebMD's director of nutrition, Kathleen M. Zelman, MPH, RD.
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