10 Best of Foods

1. Sweet Potatoes

A nutritional All-Star — one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

2. Grape Tomatoes

They're sweeter and firmer than other tomatoes, and their bite-size shape makes them perfect for snacking, dipping, or salads. They're packed with vitamin C and vitamin A, and you also get some fiber, some phytochemicals, and great flavor.

3. Fat-Free (Skim) or 1% lowfat Milk (but not 2% reduced fat)

An excellent source of calcium, vitamins, and protein with little or no artery-clogging fat and cholesterol. Likewise for low-fat yogurt. Soy milk can be just as nutritious — if the company fortifies it.

4. Broccoli

It has lots of vitamin C, carotenoids, and folic acid. Steam it just enough so that it's still firm and add a sprinkle of red pepper flakes and a spritz of lemon juice.

5. Wild Salmon

The omega-3 fats in fatty fish like salmon can help reduce the risk of sudden-death heart attacks. And wild-caught salmon has less PCB contaminants than farmed salmon.

6. Crispbreads

Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita — usually called crispbreads — are loaded with fiber and often fat-free.

7. Microwaveable Quick-Cooking Brown Rice

Quick-cooking (10 minutes) or microwaveable (90 seconds) brown rice is easy to prepare and more nutritious than enriched white rice. When the grain is refined, you lose much of the fiber, magnesium, vitamins E and B-6, copper, zinc, and phytochemicals that are in the whole grain.

8. Citrus Fruit

Great-tasting and rich in vitamin C, folic acid, and fiber. Perfect for a snack or dessert. Try different varieties: juicy Minneola oranges, snacksize Clementines, or tart pink grapefruit.

9. Diced Butternut Squash

Steam a sliced squash or buy sliced butternut sqash at the supermarket that's ready to go into the oven, a stir-fry, or a soup. It's an easy way to get payloads of vitamins A and C and fiber.

10. Spinach & Kale

These standout leafy greens are jampacked with vitamins A, C, and K, folate, potassium, magnesium, iron, lutein, and phytochemicals. Serve with a spritz of lemon juice or vinegar.

by : http://www.cspinet.org/nah/10foods_bad.html