From Womans Day

Nutritional powerhouses that taste great, too

Forgo french fries. Ban biscuits. Stay away from sundaes. When you're trying to eat a healthy diet, the list of nutritional no-no's seems never-ending.

But there's a great antidote to all the dietary should-nots: Instead of thinking about all the things you should avoid, focus on all of the wonderful foods you can eat. These delicious foods provide your body with the nutrients it needs, and may help reduce your risk of disease.

Remember, though, that what matters most is having an overall healthy diet. "There is no one magic food that can make a person healthy if the rest of her diet is unbalanced," says Stacey Nelson, M.S., R.D., L.D.N., a senior clinical nutritionist at Massachusetts General Hospital in Boston. "Variety and moderation are key."

Hungry? Sink into one of these superstar foods.

Salmon
It's known as a "fatty" fish, but don't let that scare you: The omega-3 fatty acids found in salmon are so good for your heart that people with coronary heart disease are encouraged to eat them in some form every day. Omega-3s reduce inflammation, and besides being heart-healthy, "omega-3s from fish and fish-oil supplements can reduce joint inflammation in patients with rheumatoid arthritis," says Nelson. Aim for one serving a day of omega-3-rich foods (or 1 gram of fish oil) if you have heart disease, or two servings a week to maintain heart health.

Oatmeal
Anyone with elevated blood sugar should have this for breakfast regularly. Oat products are a fantastic source of soluble fiber, which helps control blood sugar and insulin levels. After eating oatmeal, "your stomach empties more slowly, and that slows the rise of blood sugar," says Karen Chalmers, M.S., R.D., a certified diabetes educator at Joslin Diabetes Center in Boston. Oatmeal also benefits your heart, because its soluble fiber binds with and helps remove excess cholesterol that can clog arteries.

Nuts
They're high in fat and calories, but nuts are also tremendously nutritious. "Nuts contain various antioxidants and phytonutrients that may help protect cells from damage," says Moores. Packed with fiber, magnesium, vitamin E, potassium and zinc, nuts are also associated with a lowered risk of cancer and heart disease. Because they're rich in fiber and monounsaturated fat, they help control blood sugar and may help protect against type 2 diabetes. They may even be good for taking off extra pounds. "Nuts help satisfy the appetite," Moores says. One caveat: Consume nuts in moderation if you're trying to cut calories-one peanut has about 4.3 calories, and as any nut lover knows, once you get started, it can be hard to stop.

Pinto Beans
"We need to up our legume intake, and pinto beans are a great way to go," says Andrea Giancoli, M.P.H., R.D., a spokeswoman for the ADA. They're high in protein (7 grams in a half-cup serving of canned beans) and fiber (also 7 grams), and are also a good source of folic acid, which may help your heart. They're also rich in potassium, which helps keep blood pressure in check and maintains normal function of the heart and nervous system, according to the American Heart Association. For a quick, nutritious dip or spread, mash pinto beans with olive oil, garlic and minced fresh rosemary.

Cauliflower
"This vegetable is a member of the brassica family, which has compounds that may help prevent cancer," says Cynthia Finley, R.D., L.D., clinical dietitian specialist at The Johns Hopkins Weight Management Center. "Studies show a relationship between a high intake of cruciferous vegetables and a decreased risk of certain cancers." Cauliflower is also a rich source of vitamin C, folic acid and fiber, as well as B vitamins, potassium, manganese and magnesium. If you're not crazy about its taste, choose other cruciferous vegetables such as cabbage, Brussels sprouts, bok choy, radishes and kale.

Spinach
This dark, leafy green offers a nutritional bonanza. "Spinach contains fiber, potassium, vitamin A and folic acid," Johnson says. It is also rich in lutein, a compound that may reduce the risk for macular degeneration. If you don't care for spinach's sometimes-bitter taste, Johnson recommends wilting it briefly in olive oil with a little garlic over medium to high heat, and finishing with a squirt of lemon juice. Or try baby spinach, which has a sweeter taste.

Grapes
They're rich in flavonoids, antioxidants that fight inflammation, heart disease and cancer. Flavonoids are most highly concentrated in the skin of red, purple and black grapes. Purple grape juice and red wine made with grapes are rich sources of flavonoids, but they're higher in calories than grapes. If you opt for juice, limit yourself to 8 ounces a day; for wine, stick to one 5-ounce glass a day. "The bonus of whole grapes is that you're also getting some fiber, and their water content makes them a satisfying snack," Giancoli says.

Sweet Potatoes
They're packed with beta-carotene, an antioxidant that stimulates the immune system. The body also converts beta-carotene to vitamin A, which is crucial to eye and skin health, Giancoli says. Forget marshmallows-microwave or bake a sweet potato, remove the skin, and mash it with a sprinkle of orange juice and cinnamon, or some chopped fresh ginger and a dribble of maple syrup.

Blueberries
When the USDA ranked 24 antioxidant-containing fruits and vegetables, blueberries topped the list. (Antioxidants inhibit the cell damage associated with cancer, heart disease and other chronic illnesses.) Blueberries have been shown to help protect against urinary tract infections, cancer, macular degeneration (a major cause of blindness in older people), heart disease and brain damage from strokes. "There is also some research to suggest that they may protect against brain deterioration associated with aging," says Tara Gidus, M.S., R.D., a spokeswoman for the American Dietetic Association (ADA). Frozen berries are as nutritious as fresh, so keep a bag in the freezer and toss a handful into cereal or a smoothie.

Strawberries
They're second only to blueberries in antioxidant capacity and cancer-fighting ability. "Some of the phytonutrients in strawberries can discourage the development and growth of cancer cells and perhaps help in their self-destruction," says Susan Moores, R.D., a spokeswoman for the ADA. What's more, a cup of strawberries contains a day's worth of vitamin C-in fact, ounce for ounce, strawberries contain more vitamin C than oranges, according to the FDA. Vitamin C may help lower the risk for heart disease by reducing plaque formation and possibly helping prevent harmful blood clots, Moores says.

Soy Foods
Foods made from soybeans-tofu, soy milk, tempeh, miso, soy burgers and so on-contain cancer-fighting compounds such as isoflavones. "Isoflavones possess antifungal, antimicrobial and antioxidant properties," says Gidus. Soy foods may also help reduce LDL (bad) cholesterol levels, maintain bone density (if they're calcium-fortified), and help reduce hot flashes and night sweats in postmenopausal women. Because soy mimics the action of estrogen, however, women who have had breast cancer should talk to their doctors about whether to include it in their diets.

Tomatoes
They are a fantastic source of lycopene, an antioxidant that seems to protect against heart disease, degenerative diseases such as osteoporosis and Alzheimer's disease, and cancer. "Lycopene may help ward off colorectal, prostate, breast, endometrial, lung and pancreatic cancers," says Finley. Tomatoes also contain folic acid; riboflavin, which has been shown to decrease the frequency of migraine headaches; and chromium, which promotes normal blood sugar in people with diabetes. And processed tomatoes may be more beneficial than their whole-food counterpart: Lycopene can be better absorbed by the body when it's in a processed form such as ketchup, tomato sauce, tomato paste or tomato juice, according to the American Institute for Cancer Research.

Garlic
The sulfur compounds that give garlic its intense taste can also help your heart. "Compounds in garlic may help reduce total and LDL cholesterol levels," says Kimberly Johnson, R.D., instructor of nutrition and hospitality management at Syracuse University. Garlic may also lower blood pressure, inhibit dangerous clotting and fight cancer.

Flax
This grain is an excellent option for people who want to add omega-3 fatty acids to their diet but don't like seafood or are concerned about mercury levels. "Flax is a very rich source of alpha-linolenic acid, which is a type of omega-3 fatty acid," says Nelson. Flax also contains lignans, which are isoflavones that may protect against cancer. You can buy flax as whole seeds, ground seeds or flaxseed flour, but whole seeds must be ground or your body won't benefit from the omega-3s. Just 1 tablespoon of ground flaxseed a day provides the recommended intake of alpha-linolenic acid as well as 2 to 3 grams of fiber. Use flax flour in recipes, add ground flaxseed to smoothies, or enjoy their nutty crunch in breakfast cereal, yogurt or salad.

Sesame Seeds
They're not just for decoration on a burger bun. These tasty seeds are a highly concentrated source of copper, magnesium, zinc, fiber and protein, as well as substances that have been shown to have cholesterol- lowering effects. Try to incorporate a tablespoon into your diet every day. "They're pretty versatile and can be used in many dishes, from stir-fries to breads and muffins, or sprinkled on veggies and salads," Gidus says. For delicious flavor, toast them in the toaster oven or in a frying pan a few minutes before using.

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