12 Foods Nutritionists Eat

Written by Meghan Rabbitt on health Yahoo these are the 12 Foods that Nutritionists Eat.  We are making a lot of our vegetable and fruit smoothies with Almond Milk, blue berries, and kale.  High Protein Greek Yogurt occupies one shelf in our fridge.    

The Healthy Dozen foods that most Registered Dieticians eat although even the experts can't come to a consensus on the best diet tips to follow, but these are the picks every dietitian stashes in her kitchen for energy, health, and a great-looking bod.



Dark Berries

"A bowl of berries is what most nutritionists have when they're craving something sweet. Berries are jam-packed with fiber, vitamins, and antioxidants—crucial for aging well. We favor super-dark berries, like blueberries and blackberries, because they have the highest doses of those powerful antioxidants." —Keri Glassman, a dietitian in New York City and author of The New You and Improved Diet

Almond Milk

"No matter what we think about dairy, most of us agree that it's too easy to overdo. Yogurt, cheese—even that whey protein in an energy bar is dairy. It sneaks into more than you might expect. That's why R.D.'s love unsweetened almond milk. It has a consistency similar to cow's milk but half the calories—and you still get vitamin E. I love using almond milk in smoothies, and I also swap it for milk when I make oatmeal and pudding." —Carolyn Brown

Cinnamon

"This is one of those powerhouse spices every R.D. tries to work into her diet. Research shows that just half a teaspoon a day can help regulate blood sugar—and when our blood sugar drops, we feel hungry, so cinnamon can curb your appetite. I add a teaspoon to my coffee beans before I grind them; it infuses my coffee with flavor and health benefits." —Jennifer McDaniel, a registered dietitian nutritionist in St. Louis and an Academy of Nutrition and Dietetics spokesperson.

Avacados

"Every dietitian I know agrees that avocados are a must-eat food. They are a great source of healthy fats, which help fill you up so you'll be less likely to want a snack later on. Plus, they taste really decadent. I love putting avocado slices on my salad; research shows that it helps your body absorb nutrients. And they are the perfect food if you're on the go. When I fly, I stash an avocado in my carry-on. I cut it in half, sprinkle on a little salt and pepper, grab a few crackers, and I've got a perfect plane snack." —Carolyn Brown, , a registered dietitian at Foodtrainers in New York City

Greek Yogurt

"Dietitians are a little obsessed with Greek yogurt, but for good reason: It's got two times the protein and less sugar than regular yogurt; it's filled with probiotics, which help keep your immune system strong; and it's lower in lactose than other dairy—great for someone with lactose intolerance." —Kate Geagan, a dietitian in Park City, UT, and author of Go Green, Get Lean

Eggs

"You'll find a carton of eggs in any R.D.'s fridge, including mine. Eggs have gotten a bad rap due to their cholesterol content, but research shows there's limited evidence linking egg consumption and heart disease. Plus, this protein-rich food has 70 calories, 13 vitamins and minerals, and the anti-inflammatory nutrient choline, which most Americans need." —Jennifer McDaniel

Extra Virgin Olive Oil

"Dietitians love it when good taste, nutrition, and health meet—and extra-virgin olive oil is a triple win. It's teeming with antioxidants and good-for-you mono unsaturated fats, and it's delicious. I always buy it in a dark-colored bottle; light can oxidize the oil, minimizing some of the health benefits." —Kate Geagan

Hummus

"This is every nutritionist's 'convenience food.' In just a quarter cup, you get fiber, protein, carbohydrates, and healthy fat from the olive oil." —Jennifer McDaniel

Nuts

"Too many of my clients steer clear of nuts because they're high in fat, but dietitians eat them because we know that monounsaturated fat, in moderation, can help you maintain your weight or even lose. Almonds and walnuts are my favorites. They satisfy a crunchy craving, and the fat-fiber combo fills me up. Nuts are also loaded with protein, antioxidants, and a variety of vitamins and minerals." —Keri Glassman

Kale

"If there's one veggie that every nutritionist across the country eats and recommends, it's kale. That's because the leafy green is so nutrient-dense. It's loaded with vitamins K, A, and C, fiber, and calcium. And it's packed with so many cancer-preventative antioxidants and anti-inflammatory nutrients. My favorite way to eat more is making kale chips, a total party favorite and kid pleaser. Just rip up the kale, massage a little olive oil into the leaves, and bake at 375°F for 10 to 15 minutes. They're as good as potato chips!" —Carolyn Brown

Water With Lemon

"A lot of my dietitian friends start their day by drinking water with lemon, and it's my morning ritual as well. Unless you're eating mostly whole, plant-based foods, the pH balance in your digestive system is probably on the acidic side. Lemon is very alkaline and helps bring the body back to an ideal balance, which is important for overall health. Plus, downing a big glass of water right after you wake up is a great way to get your digestive system moving." —Carolyn Brown

Quinoa

"Most nutritionists reach for this grain over brown rice or wheat pasta because it's a complete source of protein, which means it has all the essential amino acids your body needs. It also contains more fiber than most grains, with five grams in every cup. And it gets better: Quinoa is packed with plant-based omega-3 fatty acids, which makes it a great way to get those anti-inflammatory fats in your diet." —Jennifer McDaniel



For Information on the Products I recommend, click here, to contact me.

Eat Right - Eat These Cancer Fighting Foods

MyAchingKnees has talked about the Chair of Health with the four legs being: Eating Soundly; Taking High Quality Nutritional Supplements; Getting Physical Exercise; and, Avoiding Toxins. When it comes to Eating Soundly or eating healthy foods, it is not only enough to eat good foods, you must avoid the bad foods,...and if I have to say it, Big Macs are not good food.

The problem with eating healthy foods is that most foods by the time they make it to the grocery store have lost much of their nutritional value. Frozen foods come close to maintaining what value they have if frozen shortly after harvest. Much of the best foods for you are plant based (read vegetables). We believe that a person's basic nutritional needs must be met in order to be as successful as you can in minimizing aching joints.

From an article on Yahoo! by Leslie Barnes, entitled "6 cancer-fighting superfoods"

To reduce your risk of cancer, look no further than your fridge. "All the studies on cancer and

nutrition point to eating plant-based foods for their phyto-nutrients and other special compounds," says Richard Béliveau, PhD, chair in the prevention and treatment of cancer at the University of Québec at Montreal and author of Foods to Fight Cancer.

Aim for five to nine daily servings of all kinds of fruits and vegetables—especially these six superstars.

Broccoli
All cruciferous veggies (think cauliflower, cabbage, kale) contain cancer-fighting properties, but broccoli is the only one with a sizable amount of sulforaphane, a particularly potent compound that boosts the body's protective enzymes and flushes out cancer-causing chemicals, says Jed Fahey, ScD. A recent University of Michigan study on mice found that sulforaphane also targets cancer stem cells—those that aid in tumor growth.

Helps fight: breast, liver, lung, prostate, skin, stomach, and bladder cancers

Your Rx: The more broccoli, the better, research suggests—so add it wherever you can, from salads to omelets to the top of your pizza.

Berries
All berries are packed with cancer-fighting phytonutrients. But black raspberries, in particular, contain very high concentrations of phytochemicals called anthocyanins, which slow down the growth of pre-malignant cells and keep new blood vessels from forming (and potentially feeding a cancerous tumor), according to Gary D. Stoner, PhD, a professor of internal medicine at The Ohio State University College of Medicine.

Helps fight: colon, esophageal, oral, and skin cancers

Your Rx: Stoner uses a concentrated berry powder in his studies but says a half-cup serving of berries a day may help your health, too.

Tomatoes
This juicy fruit is the best dietary source of lycopene, a carotenoid that gives tomatoes their red hue, Béliveau says. And that's good news, because lycopene was found to stop endometrial cancer cell growth in a study in Nutrition and Cancer. Endometrial cancer causes nearly 8,000 deaths a year.

Helps fight: endometrial, lung, prostate, and stomach cancers

Your Rx: The biggest benefits come from cooked tomatoes (think pasta sauce!), since the heating process increases the amount of lycopene your body is able to absorb.

Walnuts
Their phytosterols (cholesterol-like molecules found in plants) have been shown to block estrogen receptors in breast cancer cells, possibly slowing the cells' growth, says Elaine Hardman, PhD, associate professor at Marshall University School of Medicine in Huntington, West Virginia.

Helps fight: breast and prostate cancers

Your Rx: Munching on an ounce of walnuts a day may yield the best benefits, Hardman's research found.

Garlic
Phytochemicals in garlic have been found to halt the formation of nitrosamines, carcinogens formed in the stomach (and in the intestines, in certain conditions) when you consume nitrates, a common food preservative, Béliveau says. In fact, the Iowa Women's Health Study found that women with the highest amounts of garlic in their diets had a 50 percent lower risk of certain colon cancers than women who ate the least.

Helps fight: breast, colon, esophageal, and stomach cancers

Your Rx: Chop a clove of fresh, crushed garlic (crushing helps release beneficial enzymes), and sprinkle it into that lycopene-rich tomato sauce while it simmers.

MyAchingKnees comment: Garlic is also thought to provide an immune system boost if consume as soon as you know you have an infection or cold.

Bean
A study out of Michigan State University found that black and navy beans significantly reduced colon cancer incidence in rats, in part because a diet rich in the legumes increased levels of the fatty acid butyrate, which in high concentrations has protective effects against cancer growth. Another study, in the journal Crop Science, found dried beans particularly effective in preventing breast cancer in rats.

Helps fight: breast and colon cancers

Your Rx: Add a serving—a half-cup—of legumes a few times a week (either from a can or dry beans that've been soaked and cooked) to your usual rotation of greens or other veggies.


For Information on the Products I recommend, click here, to contact me.