1. Berries
Raspberries, strawberries, blueberries, blackberries, cranberries.
Data
Due to the large content of plant pigments and flavonoids, such as anthocyanin, plants are protected from bacteria, viruses and other harmful environmental influences. Substances contained in berries protect the person from harmful oxidants, which have a destructive effect on the brain and other tissues. Also, berries are rich in potassium, vitamin C and fiber.
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You can add berries to cold porridges. Lay berries in layers, alternating with a low-fat ready pudding, and get a light parfait. Add the filling of berries to wafers, decorate with dessert berries. Berries with low-fat chocolate syrup - very tasty! And by mixing frozen strawberries with a small amount of fat-free condensed milk, you will get a diet "ice cream". Also, fresh or dried berries can be added to salads, pilaf and couscous. The necessary amount 3-4 times a week a glass of fresh berries or 1/2 glass of frayed.
2. Green leafy vegetables
Spinach, Chinese cabbage, cabbage, arugula, romaine salad.
Data
According to Cornell University, spinach is better than other vegetables to slow the development of cancer cells. A serving (one glass) of cooked beet leaves will provide you with 47% of the recommended daily magnesium, which is necessary for the health of the nerve and muscle cells. Dark green leafy vegetables also supply the body with fiber, vitamin C, folic acid (vitamin B, which reduces the risk of heart disease, memory loss and fetal malformations), vitamin K (strengthens bone tissue), and calcium, iron and potassium. Green vegetables are an excellent source of lutein, which reduces the risk of age-related vision impairment. Abundant consumption of spinach, cabbage and other products containing large amounts of lutein can reduce the risk of cataracts and macular degeneration by 40%.
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Add all kinds of leafy vegetables - from salad to spinach - to salads; shift lasagna, and sandwiches with layers of greens; add crushed, steamed vegetables into mashed potatoes; partially replace basil with arugula in pesto sauce; Take the rule of adding a glass of chopped leafy vegetables to soups and roasts. The necessary amount of 1 -2 servings per day (1 serving is a glass of raw or half a glass of cooked vegetables).
3. Low-fat yogurt without fillers
It is difficult to find the best source of B vitamins, digestible protein and calcium, than fat-free yogurt. It is also a good choice for those who do not tolerate lactose. And if the composition of yogurt includes live bacteria - probiotics, which live in the intestine, it helps digestion, preventing constipation, diarrhea and food allergy. Live bacteria prevent the reproduction of harmful bacteria and stop the action of the enzyme that causes colon cancer. The composition of yogurt should include the bacteria L. Acidophilus and B. Bifidus.
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To make the yogurt sweet, add a little honey to it. Mix yoghurt with fruit, get a tasty and healthy snack. You can also use yogurt instead of sour cream in sauces, soups, dressings for salads and over baked potatoes. Mixing equal parts of light mayonnaise and yogurt, you will get an excellent refueling for potato salad or cabbage salad. Yogurt can replace the oil, which you spread on toasts or pancakes. The required amount is 1 serving (1 glass) 3-5 times a week.
4. Vegetables of bright orange color
Pumpkin, sweet potatoes, carrots, zucchini.
Data
Brightly colored vegetables contain a large amount of beta-carotene, which is necessary for cell growth. A diet that includes 10-15 milligrams of beta-carotene a day, can reduce the risk of certain forms of cancer. To get this amount, you just need to eat one sweet potato of medium size or 200 grams of pulp pulp. This will help in the prevention of cancer, increase your protection against colds and infections, protect the skin from the harmful effects of sunlight. With orange vegetables, a huge amount of vitamin C, potassium, iron and as much fiber as it is contained in a piece of whole grain bread gets into the body.
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Prepare sweet potatoes in the microwave, cut them in half and pour maple syrup. Add the grated carrot to the ground meat for the meatballs. Season the steamed squash with tomato sauce and Parmesan cheese. To thicken the soup, add pumpkin puree. Replace ordinary potatoes with sweet in salads and side dishes. The required amount is 1 serving per day (a glass of raw or half a glass of cooked vegetables).
5. Whole grains
Macaroni and bread from hard varieties of flour, brown rice, oatmeal, Japanese noodles with the addition of buckwheat flour.
Data
If to compare, bread from solid varieties of flour contains 4.5 times more fiber, 5 times more magnesium, 4 times more zinc and 7 times more vitamin than white bread. Fiber-rich whole grains reduce the risk of many diseases - from cancer and heart disease to diabetes and hypertension. And it is due to fiber that these grains can satisfy hunger and yet not harm the figure. And they contain a large amount of plant substances, such as phenolic compounds and phytoestrogens, which reduce the risk of many diseases. Unfortunately, during the processing of cereals these substances are lost.
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For breakfast, eat oatmeal or cereal with whole grains; for sandwiches, use whole wheat bread. Try to replace the usual pasta noodles with the addition of buckwheat, and the usual white rice - brown. Experiment with new types of cereals. Use quinoa to stuff pepper, add wild rice to salads. Necessary amount of 5 servings per day (1 serving - a slice of bread or half a cup of cooked cereals).