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Health & Fitness

Don't Let Summer BBQs Break Your Diet: Summertime Super Foods

 Anne Danahy MS, RD, LDN

 

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Summer’s here, which means you’ll likely find yourself at a barbecue surrounded by tasty food from the grill, desserts and cocktails. That doesn’t mean you need to stop eating healthy—especially when it’s easy. Eating well and watching your weight are two of the most important things you can do to stay fit as you age.

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I recommend that people of all ages include several servings of “super foods” in their diets each week.  These are foods that have extra nutrients and anti-aging and disease-fighting properties. Here are some foods you could bring to the next BBQ:

 

Nuts and Seeds – Nuts—including walnuts, almonds, or even peanuts—and seeds like sunflower or pumpkin are full of heart healthy fats, which can reduce harmful LDL cholesterol. Research studies show that individuals who eat about ¼ cup or 1.5 oz of nuts each day have a 30-50% lower risk of heart attack and heart disease. Keep in mind that nuts are high in calories, so keep your portion size in check.

 

Berries – Whether you like strawberries, blueberries, raspberries or blackberries, all berries are very high in antioxidants and other phytochemicals which can help fight cancer. In lab studies, the phytochemicals in berries have been shown to inhibit the growth of lung, colon, esophageal, liver, skin, and leukemia cells.

 

Salmon – This fatty fish is a rich source of omega-3 fat, protects the heart, reduces the risk of heart disease—and tastes great on the grill. Just two, 4 oz. servings of salmon, or any fatty fish, per week can reduce triglycerides and blood pressure.  Omega-3 fats have anti-inflammatory properties, which help with joint pain and may protect the brain. A study published in the journal Neurology found suggests a link between omega-3 fats and reduced risk of dementia and Alzheimer’s disease.

 

Tomatoes – Tomatoes are especially high in the antioxidant lycopene, which may protect against eye problems like macular degeneration and cataracts. In addition, numerous research studies including one published in the Journal of the National Cancer Institute also show a link between lycopene consumption from tomatoes and a reduced incidence of prostate cancer. Lycopene is best absorbed from tomatoes that are cooked and eaten with a healthy fat – so enjoy a drizzle of olive oil on your tomatoes!

 

Yogurt – Like other dairy foods, yogurt is an excellent source of calcium and protein, which protects your bones and maintains muscle mass.  Greek yogurt has twice as much protein as regular yogurt and is lower in sugar. Check the food label to make sure the brand you buy has “active cultures.” These are probiotics that help your gastrointestinal tract stay healthy and boost your immune system.

 

For men and women alike, the type of food you eat is important to help maintain good health but so is the amount of food you eat. It’s easy for everyone to gain extra weight as we age because our metabolism slows down a bit each year, and we need fewer calories as a result. An 18-year-old man may need 2,800 calorie each day to maintain his ideal weight, while that same man at age 78 may only need 2,100 calories. Many people are surprised to learn that overeating by just 100 calories per day will result in a weight gain of 10 pounds in a year! 

 

Next time you find yourself at a barbecue, fill your plate with delicious and healthy super foods and reap the health benefits. When you can have grilled salmon, juicy tomatoes and fresh berries – who would want a fatty, greasy cheeseburger anyway?

 

 

 

Anne Danahy, MS, RD, LDN has been a Nutritionist with Harvard Vanguard Medical Associates for the past 15 years, and she currently works as the “Virtual Nutritionist." Her professional interests include weight management, heart disease, and women’s nutritional issues. When she isn’t working, you can usually find her in the kitchen testing recipes that are healthy and delicious.

 

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