Apples have as much dietary fiber as 2 slices of whole wheat bread. Apples are a good source of potassium, which provides protection against strokes. They are low in sodium, fat, and calories. Apples contain boron which has been touted to prevent calcium loss from bones.
Asparagus stalks are very low in calories. 12 large spears contain 45 calories and 30% of the RDA of vitamin A and no fat. They contain potassium to help prevent cancer, stroke and high blood pressure.
Avocados are high in mono saturated fat which is a heart-smart fat. Avocado rich diets have been shown to lower cholesterol from 9 to 43%.
Bananas are low in calories and a medium banana has only 105 calories. They have lots of potassium and magnesium which can lower blood pressure. They can be used to stop diarrhea by adding fiber to your body. The can also stop constipation.
Blueberries contain 82 calories per cup. They contain 30% of the RDA for vitamin C and 3.4 grams of fiber. They contain potassium and no fat.
Broccoli can reduce the risk of cancer. It contains lots of beta carotene and vitamin C. You can get the most nutritional benefits if you eat broccoli raw. It also contains calcium. The fiber can help you control hunger.
Cabbage is one of the best cancer fighting foods. Any variety of cabbage will do. Crucifer vegetables like cabbage are a protection against stomach and esophageal cancer. Raw is better than cooked. You can eat coleslaw which is raw and tasty.
Carrots contain vitamin A which prevents cancer. The beta-carotene in carrots and good for your eyes. If you eat more raw carrots you might eat less junk food and can potentially lose weight.
Cauliflower is good for stroke protection and low in calories, 30 calories per cup. It contains potassium and a half cup contains 50% of your daily quota for vitamin C.
Celery has great flavor and virtually no calories. It is one of those negative foods that burn more calories to digest the celery than are in the food itself. It contains sodium which may satisfy your salt cravings. It is high in potassium which helps prevent high blood pressure.
Cheese is an excellent source of calcium but choose low fat cheese if you are trying to lose or maintain your weight. Cheese contains tryptophan an amino acid that helps the brain regulate sleep.
Chicken is a lean choice if you are on a heart healthy diet. Do not eat the skin if you want to reduce fat. White meat has less fat that dark meat. It contains iron for anemia prevention, potassium for lower stroke risk, zinc for wound healing, and B vitamins for immunity. It also contains selenium that may protect against some forms of cancer.
Crustaceans or shellfish are low in calories, low in sodium, and high in potassium.
Cucumbers are very low in calories and no sodium or cholesterol. They have an enzyme that lowers cholesterol.
Fish contain omega-3 fatty acids that keep your heart healthy and can prevent strokes. The omega-3 may benefit your immune system.
Garlic helps prevent heat disease and reduces the chance of blood clotting. It also reduces the risk of stomach cancer and has antibacterial and antifungal properties that may inhibit tumor growth.
Eat well and enjoy your food with friends and family. When people get together to share a meal it is a time for celebration. Good food eaten in a mindful way nourishes the body as well as the soul. Please remember not all folks in Hawaii have enough food, so share what you can spare and spread the Aloha Spirit.
