New Healthy Foods To Try

Face it, most of us eat the same repertoire of foods month after month. But it may be time to try some new healthy foods as part of our spring-cleaning regime. Adding a variety of fruits, vegetables, and whole grains to your plate will not only boost overall nutrition, but it will also broaden the culinary horizons. In its January 2011 issue, Tufts University Health Letter offered eight healthy foods to try or rediscover. So, before you say you prefer another burger, consider adding these to your plate:

1. Sardines: They provide protein, calcium, vitamin D, and omega-3 fatty acids, and they can be used in the same ways as canned tuna. And like tuna, opt for sardines canned in water rather than oil.

2. Quinoa: When cooked, quinoa resembles a grain or cereal, but it is actually more closely related to beets than true grains. It has a light texture and nutty flavour, and it can be used in the same way as rice. It offers nine grams of protein and four grams of fibre per cooked cup.

3. Greek yoghurt: This extra-creamy version of yoghurt is strained to remove excess whey. It packs a nutritional punch of more protein - 18 grams of protein per six ounces compared to eight grams with regular yoghurt.

4. Avocados: These are a heart-healthy choice. Half a large avocado contains seven grams of fibre and 15 grams of fat, of which only two grams are saturated.
5. Chiles: Besides heat, chiles contribute a broad range of flavours that can help you cut down on salt. While adding few calories, they also contain vitamins A and C and potassium.

6. Mangoes: They can be eaten plain as a snack or dessert, frozen and blended into a smoothie, or added to a salsa or salad. They are high in beta-carotene, a precursor of vitamin A.

7. Pumpkin seeds: They contain significant amounts of protein, fibre and unsaturated fats, and they are available, pre-shelled, to add to granola, or oatmeal, or a trail mix.

8. Chinese broccoli: This leafy green is also known as Chinese kale and has a mild taste and tender stalks. It can be steamed or sautéed on its own or used in place of other greens. It is low in calories and rich in vitamin C, folate, vitamin K, and beta-carotene.

- From Tufts University Health & Nutrition Letter