Top 10 Must Eat Foods From HDH

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Top 10 Must Eat Foods From HDH

• By Becky McDivitt, RD

wellness.ucsd.edu
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1 Broccoli

• In the cruciferous vegetable family, broccoli is
  the
• over-achieving older brother, a veritable
  nutrient
• powerhouse.
• It contains vitamins A, K, and C as well as
  folic acid, potassium, fiber and carotenoids,
  disease-fighting anti-oxidants.
• It can lower risk for cancer and reduce LDL
  (bad) cholesterol. Broccoli tastes great
  steamed try it sprinkled with red pepper flakes
  and/or soy sauce.
• Eat it raw from the salad bar with your favorite
  dressing as dip or mixed up into a crunchy green
  salad.

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2 Fat-Free (Skim) Milk
Loaded with protein, calcium and fortified with
vitamin D, milk packs a serious nutritional
punch. Skim milk is a quick, easy, low-calorie
option to boost your vitamin/mineral intake,
lower your risk of osteoporosis, and fuel your
brain. Lactose-intolerant? Most people with
lactose intolerance can actually handle a certain
level of lactose intake with a meal. Try small
portions of lactose-containing foods to check
your tolerance level or include yogurt or aged
cheeses for lower lactose products. Also
available at Dining Services lowfat/nonfat
Lactaid or soymilk, which are lactose-free
alternatives to milk.
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3 Nuts and Seeds
Walnuts contain omega-3 fatty acids, which is
particularly helpful if you dont eat fish.
Many nuts are rich in protein and their
unsaturated fats help with meal satiety.
Sunflower and pumpkin seeds contain plant
sterols, which can help lower bad cholesterol.
Nuts and seeds are a great addition to a salad
from one of the many salad bars on campus or as
part of a hearty trail mix snack.
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4 Berries

• Blueberries, strawberries, raspberries,
• and blackberries are loaded with
• vitamins, antioxidants, fiber, and flavor.
• The antioxidants in berries help fight
• cancer, aging, and may help enhance
• memory function. Thats good for your
• toughest class this quarter!
• Berries taste great mixed into yogurt, cereal or
  smoothies. You can also get dried berries in
  pouches from the packaged food areas.

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5 Green Tea

• Teas are great alternatives to coffee or soda.
  Green tea is rich in catechin, a type of
  antioxidant that may boost the immune system.
  Some studies have shown a certain catechin called
  epigallocatechin (egcg) can inhibit replication
  of the viruses that cause colds (adenovirus) and
  flu (influenza.)
• Tip To optimize the catechins in your green
  tea, steep the tea bag for at least 3 minutes in
  hot water. Not a fan of green teas flavor? Drink
  any kind of tea for a boost of antioxidants and
  soothing comfort.

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6 Whole Grains

• These high fiber grains offer B-vitamins, folic
  acid, iron, zinc, soluble and insoluble fiber.
• The fibrous portion of whole grain can help keep
  your bowels moving regularly, decrease risk of
  certain cancers, and aid with increased satiety
  of a meal.
• Here is an idea of some of the whole grain
  options from Dining Services 12 grain, 7 grain,
  multi-grain, and whole wheat breads, popcorn,
  whole grain pasta, brown rice, whole wheat pizza
  crust, and whole wheat burger buns.

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7 Yogurt

• Mmmm, bacteria. Though they sound like something
  youd eat on Fear Factor, live active bacteria
  cultures found in yogurt are good for you!
• A major portion of our immune system resides in
  the gastrointestinal tract where good bacteria
  fight pathogenic bacteria and detoxify harmful
  substances.
• A daily yogurt gives you a healthy dose of
  probiotics for your immune function and calcium
  for strong bones. If you want to save some
  calories, try a light version of your favorite
  yogurt. Find yogurt in the refrigerated section
  of your Dining Services location.

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8 Legumes

• This family includes beans, peas, peanuts, and
  lentils, which are rich in potassium, zinc, iron,
  calcium, folic acid, and antioxidants.
• The high protein content of legumes is great for
  vegetarians and flexatarians alike and their
  high fiber content, especially soluble fiber, can
  help lower cholesterol.
• Some ways to incorporate legumes at Dining
  Services restaurants Choose vegetarian soups and
  chilis, add kidney or garbanzo beans at the salad
  bar, try a hummus wrap, grab peanuts for a quick
  and crunchy snack, or slap some peanut butter on
  a sandwich, banana or apple.

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9 Salmon/ Tuna

• Omega-3 fatty acids found in salmon and tuna are
  beneficial for the heart and brain.
• Try the sushi at Café Ventanas or the
  cedar-planked salmon at Plaza Café. Purchase tuna
  in pouches or cans at POTS, Earls Place,
  Foodworx to mix up your favorite version of tuna
  salad. Or order the tuna salad prepared at your
  Dining Services restaurant on whole grain bread
  or atop a bed of greens from the salad bar.

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10 Citrus Fruit

• Oranges, grapefruits, and clementines are great
  sources of vitamin C, folic acid, and fiber that
  make perfect in-between class snacks and change a
  boring salad into something to talk about!
• A lemon adds zest to tea or water while citrus
  juices are a healthy alternative to sodas or
  other sugar-sweetened drinks.
• Note that for most people, its best to limit
  your daily juice intake to 6-8 ounces of 100
  juice because of its high calorie content. (But
  eat plenty of whole fruit!)