Top 10 Must Eat Foods From HDH

1. Top 10 Must Eat Foods From HDH By Becky McDivitt, RD wellness.ucsd.edu

2. #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.

3. #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.

4. #3: Nuts and Seeds Walnuts contain omega-3 fatty acids, which is particularly helpful if you don’t 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.

5. #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. That’s 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.

6. #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 tea’s flavor? Drink any kind of tea for a boost of antioxidants and soothing comfort.

7. #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.

8. #7: Yogurt Mmmm, bacteria. Though they sound like something you’d 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.

9. #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.

10. #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, Earl’s 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.

11. #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, it’s 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!)