Top 10 Healthy Foods
Healthy eating isn’t about what you can’t eat, but about what you can eat. Whether you are eating out or dining in, include these nutrition-packed foods in your diet:

1. Broccoli
Your mother was right when she told you to eat your broccoli! New research indicates that certain plant chemicals (phytochemicals) in broccoli may trigger enzyme activity, helping to prevent damage to your cells’ DNA. Broccoli is also a source of Vitamin C, folacin, fiber, Vitamin A and potassium.

2. Milk
Milk contains a multitude of nutrients: calcium; Vitamins A, D, and B12; potassium; phosphorus; protein; niacin; and riboflavin. These nutrients help maintain bone density and may help prevent high blood pressure. And by choosing fat-free milk, you won’t be adding any fat.

3. Dry Beans, Peas and Lentils
These little jewels are rich in the B Vitamin folic acid. Recent research has shown the soluble fiber in dry beans as effective as oat bran in helping to reduce cholesterol when used as part of a low-fat, low cholesterol diet. In fact, dry beans contain no cholesterol and are an excellent source of protein, thiamine, calcium and iron.

4. Tomatoes
While tomatoes are high in Vitamin C, they are prized for their lycopene. A powerful antioxidant, lycopene may lower prostate cancer risk. Cooked and canned tomatoes may have more lycopene activity than uncooked ones. Tomatoes are also a source of Vitamin A, potassium, fiber, and carotenoids (beta carotene is one of the most familiar), which are also antioxidants.

5. Citrus Fruit
These treasures from the grove are loaded with Vitamin C, which helps maintain healthy skin, bones, and muscles and helps keep the immune system strong.

6. Sweet Potatoes
This southern favorite is low in sodium, relatively low in calories, fat and cholesterol free. When eaten with the skin, they have more fiber than oatmeal. Beta-carotene, the plant pigment that gives sweet potatoes their bright orange color, is a powerful antioxidant associated with reduced risk of certain cancers.

7. Garlic
Praised for its ability to enhance the flavor of any dish, garlic may also prove healthful by lowering cholesterol and blood pressure.

8. Soy
Soy’s abundant cancer-fighting phytoestrogens, cholesterol-lowering ability, and suspected ability to help prevent osteoporosis make it a nutritional powerhouse. Soy is available in many different forms including soymilk, tofu, tempeh (a cultured cake of beans and/or grains), and textured vegetable protein, such as vegetarian burgers.

9. Carrots
Low in calories, carrots are an excellent source of beta carotene, which converts in the body to Vitamin A. Carrots are also a good source of folacin and fiber.

10. Strawberries
This luscious fruit is low in calories, packed with Vitamin C, and a good source of fiber and potassium.

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