Healthy And Active Life part 1

Healthy And Active Life

vegetables

• Eat foods rich in vitamin C every day. An adequate intake of such foods may help protect against cancer and possibly other diseases. Besides oranges, the best sources of vitamin C are, in alphabetical order, asparagus, blackberries, broccoli, cabbage, cantaloupe, cauliflower, grapefruit, kale, kiwifruit, mangoes, mustard greens, peppers, raspberries, strawberries, tangerines, and tomatoes.
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• Select foods rich in carotenoids, notably betacarotene.  Research shows that these substances may play a role in preventing disease. Their orange color tells you that carrots, sweet potatoes, and cantaloupe are excellent sources of betacarotene.
• But so are many dark leafy greens, such as collard greens, kale, and spinach, as well as broccoli.
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• Be a semivegetarian. That’s someone who supplements a steady diet of vegetables, whole grains, legumes, fruit, and dairy products with occasional moderate servings of beef, poultry, and fish. The potential benefits are many: a lowered risk for heart disease, cancer, and diabetes, the maintenance of a healthy weight, and fewer digestive complaints.
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• Eat tomatoes and tomato products. One fourounce tomato supplies about onethird
• of your daily need of vitamin C, plus a little betacarotene, potassium, folate and other B vitamins, iron, and fiber. Tomatoes are also rich in a carotenoid called lycopene, a potent antioxidant. The lycopene in cooked and processed tomatoes (sauce, paste, salsa, canned tomatoes) is more easily absorbed than that in raw tomatoes. Watermelon and pink grapefruit also contain lycopene.
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• Choose skinless turkey breast—it’s just about the leanest of all meats. A three ounce portion has less than a gram of fat and 120 calories. Plain roast turkey is your best bet: turkey cold cuts and selfbasting turkeys can be quite high in fat.
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• Eat fish to help your heart. Eating fish just once or twice a week may significantly reduce
• the risk of heart attack. The protective value of fish comes primarily from the type of
• polyunsaturated fatty acids, called omega3s found in its oil.
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• If you’re trying to lose weight, eat foods with high water content.  Fruits and vegetables and dishes made with them (such as stews and smoothies), as well as soups, can help you cut down on calories and still feel satisfied. @@@@@