The Healthiest Foods

The food pyramid divides foods into five distinct categories and instructs you as to the number of foods to eat from each group. What it doesn’t do is tell you which foods are the healthiest from each of those groups. Below is a short list of some of the healthiest foods from each group. “Healthy” means you get lots of nutrition for your calorie.

Grains:

• Quinoa: Very high in protein. Cooks up light and fluffy, making it a perfect grain for little children.
• Brown rice: Minimal processing means it contains more naturally occurring B vitamins and fiber than white rice.
• Whole wheat: such as whole-wheat flour and products made with whole wheat. It’s high in fiber, magnesium and B vitamins. Use whole wheat bread for sandwiches; use whole-wheat pasta when serving spaghetti, etc.

The food pyramid does recommend most of your grains be ‘whole’. That’s because the whole grain contains more fiber and naturally occurring nutrients that promote good health.

Vegetables:

• Bell peppers: Sweet and crunchy, they are a kid favorite. An excellent source of vitamins C and A. Serve with a low fat ranch dip.
• Winter squash: Cooks up a smooth and sweet….a puree sure to satisfy the pickiest eater. Rich in beta-carotene, a powerful anti-oxidant. They also contain vitamin C, fiber, and multiple B vitamins.
• Spinach: Calorie for calorie, spinach provides more nutrients than just about any other food. It is loaded with vitamin C, beta-carotene, iron, calcium, folate, Vitamin B6, riboflavin, niacin, and thiamin.
• Sweet potatoes: Lower in calories than white potatoes, naturally sweet and loaded with vitamin C, beta-carotene, and fiber.

Fruits:

• Oranges: One of the fruits highest in vitamin C. Also rich in folate, known to help prevent heart disease and birth defects.
• Blueberries: Very high in nutrition and very low in calories. Highest of all the fruits in it’s anti-oxidant capability.
• Kiwis: Loaded with vitamin C, fiber, and potassium. Beautiful geen color and sweet tart flavor are perfect for kids.
• Strawberries: Not only are strawberries high in vitamin C, as well as 12 other vitamins and minerals, they are also high in phytonutrients known as phenols, which are potent antioxidants known for their disease preventing characteristics.

Dairy:

• Low fat plain yogurt: High in calcium, digestive aiding friendly bacteria, smooth and creamy to eat, also a good source of protein.
• Skim milk: The most calcium for your calorie. Also a great source of vitamin D, necessary for depositing the calcium into bones and teeth.

Meats and Beans:

• Soy beans and soy products: Tofu, soy beans and other soy products are loaded with nutritional benefits including excellent protein, high levels of essential fatty acids, numerous vitamins and minerals, isoflavones, and fiber.
• Lentils: These little beans are big on nutrition. They contain good to excellent amounts of 5 important minerals, 2 B-vitamins, and protein--all with virtually no fat.
• Lean, organic beef: Excellent source of high quality protein and one of the best sources of iron. It is also a good source of vitamin B 12, zinc and selenium.
• Salmon: One of the best sources of Omega-3 fatty acids. It’s an excellent source of protein, vitamin D, niacin, selenium, and vitamin B6.