The Most Convenient Health Foods

More often than not, the health nuts among us encourage strange and new "health foods". Sometimes only available at expensive health food stores, not only are these foods cost prohibitive but they're unfamiliar. The best way to eat healthfully is to find those that are reasonably priced, familiar, and delicious. Here are some different choices that are more common, and may even be in your pantry or refrigerator right now.

1. Dark chocolate - Yes, it's true! Dark chocolate is packed full of antioxidants. Consume it in moderation to avoid too many calories and be sure to eat a dark variety without milk to maximize benefits. Chocolate can be a great mid-afternoon snack that keeps blood sugar from dropping in between lunch and dinner. Chocolate covered nuts are also a great source of protein and essential healthy fats.

2. Squash - Most winter squashes are packed full of vitamin C which promotes good health and protects against colds. Beta-carotene may help protect against endometrial cancer. Try butternut squash roasted in the oven at 400 degrees for 45 minutes, and then topped with cloves & cinnamon.

3. Avocados - This delicious food is packed with an unsaturated fat that lowers cholestrol and, as an added bonus, some fiber. Avocados can be used as simply as replacing other fats on burgers (cut the mayo) or try Alton Brown's recipe for avocado buttercream frosting.

4. Lentils - Add a little extra protein to your diet by including lentils. Isoflavones may slow down cancers that are promoted by estrogen; especially breast cancer. Lentils come canned: add them to soups or eat them from the can for a quick lunch.

5. Wild Salmon - cold-water fish like salmon are packed full of omega-3 fatty acids which can prevent heart-related diseases. For best results, stay away from farmed fish and choose wild Alaskan Sockeye instead. For a quick Asian-inspired glaze, whisk together a cup of soy sauce with a few teaspoons of brown sugar, marinate salmon for 20 - 30 minutes, and bake or grill until flaky.

6. Yogurt - Whether Greek or American, low-fat or full-fat, yogurt contains lots of healthy bacteria that have been shown to positively impact tummy and intestinal health; calcium protects bones. Try mixing in some frozen or fresh fruit, or for a different spin, mix in some fruit-flavored Jell-o to add low-cal flavor.

7. Garlic - Say "no" to bad cholestrol, high blood pressure, and reduce your risk of stomach and colon cancer by consuming more garlic! It can be taken as a vitamin, or for more flavor, roast garlic in your oven until soft and add to any dish.

8. Apples - "An apple a day keeps the doctor away" is more true than previously thought! Apples contain the substance pectin that may lower cholesterol and glucose levels. Apples also contain vitamin C, which will keep capillaries and blood vessels healthy. Dip apples in dark chocolate for antioxidants or peanut butter for healthy fats and protein.

9. Spinach - Truly a superfood, spinach is full of vitamins A, C, K, folate, potassium, magnesium, iron, lutein, and phytochemicals. Don't damage the nutrients in spinach; put a few cups in to a pot with some olive oil, and gently saute with garlic.

10. Tomatoes - A sweet flavor puts this veggie above the rest. Full of vitamin C for cold-fighting and vitamin A for healthy eyes, tomatoes are low-cal and perfect for snacking. Put some grape or cherry tomatoes on a salad or create an easy caprese salad by combining slices of fresh mozarella, fresh basil leaves and slices of beefsteak tomatoes and then drizzle with olive oil for a healthy meal.

"Dark Chocolate is Healthy Chocolate" - http://www.webmd.com/diet/news/20030827/dark-chocolate-is-healthy-chocolate

"The 29 Healthiest Foods on the Planet" - http://www.bellybytes.com/articles/29foods.shtml

"10 Great Health Foods for Eating Well" - http://www.mayoclinic.com/health/health-foods/NU00632