Top Shape, Top Form, Top Health!

There are a number of “Top 10” lists of food items to keep in our diet to help strengthen our immune system, ward off infections, help us reach vitamin and mineral levels and provide us with good sources of Carbohydrate, Protein and Fat.  It is important to understand why we need certain foods in our diets.  As we come into a time of year when catching a cold or the flu is more common, choosing food sources to keep our bodies in tip top shape, is beneficial for us all.  Of course, our immune system can only become stronger if we also stay on top of getting a good night’s sleep, daily activity and washing our hands whenever possible.  At the end of the day, you’re the best person to safeguard your health!

So, choose these foods more often when you can.  The following list is also attainable, as most of the food items are in season!!

(1)  Clementines/Tangerines/Oranges:  Vitamin C, falvonoids and fibre!!  One orange or two clementines provide your body with 100% of your daily Vitamin C intake, which your body’s immune system needs.  When possible, choose the real fruit over the 100% juice, to boost your daily fibre intake!

(2)  Greens:  Spinach, Mixed Baby Greens, Broccoli, Green Beans, Cabbage, Brussel Sprouts, Kale, Rapini:  Green vegetable provide our bodies with a number of different antioxidants, helping to ward off infection, prevent against certain cancers on top of the colour they add to our plate.  My recommendation: choose one green vegetable a week and enjoy it a number of ways, as a salad, in a sandwich, steamed, in your favourite pasta dish or on its own!

(3)  Whole Grains:  So many varieties are available for the consumer in the grocery stores.  It is important to choose whole grains over white flour as often as possible, but make sure the ingredient list includes: “whole grain whole wheat flour” (including the germ, bran and endosperm).  These are the 3 components of a whole grain, and you want to make sure you’re getting them all!

(4)  Pomegranate:  The perfect little fruit with a burst of flavour in every seed.  After cleaning, keep the seeds in the refrigerator.  Add them to your morning cereal, lunch salad, yogurt snack, or fruit salad after dinner!

(5)  Squash and Pumpkin:  These fabulous vegetables are still in season, and more plentiful than ever!  Roast your favourite squash, choose spaghetti squash instead of pasta, or mash up your butternut squash!

(6)  Cottage Cheese: A great source of high-quality protein and perfect afternoon snack.  Cottage cheese is a great choice to make through your day, providing your body with calcium, phosphorus and Vitamin A.  Aim for the lower fat choices more often, and flavour it up with a little cinnamon!

(7)  Legumes:  Easy to prepare, easy to add and a good source of protein, fibre and carbohydrate.  Mixed Beans, Black Eyed Peas, Chick Peas, Black Beans, Kidney Beans or White Beans will help lower cholesterol, maintain blood sugar levels and add to your daily fibre intake.

(8)  Pears: Bosc, Bartlett, or Asian, pears offer twice as much fibre than apples and pair well with cheese, added to a salad, sliced in a turkey sandwich or simply on their own!

(9)  Nuts and Seeds:  Our bodies require a small amount of fat to protect our cells and organs, repair tissues and provide fat-soluble vitamins (Vitamins A, D, E, K).  Though higher in calories, a small portion of nuts and seeds (preferably almonds, pecans, walnuts, pistachios, pumpkin, sunflower) add the perfect crunch to your salad, and provide our bodies with the RIGHT type of fat (monounsaturated and polyunsaturated), which helps to lower cholesterol levels.

(10) Chocolate:  A little piece every day to savour the craving and just make the day a little happier!  Choose dark chocolate with 70% or greater cocoa content.  Chocolate contains flavonoids responsible for many of the health benefits as many fruits and medicinal plants.