A few weeks ago I blogged about how to
add exercise to your day in unexpected ways to stay in tip-top shape
. Well, that’s only one-half of the equation.
“Calories in”—or what you eat—is equally important. Keep your body looking its best—inside and out—with these five foods.
Filling up on green beans, and other high-fiber foods, can help you prevent weight gain or even promote weight loss—without
dieting—suggests new research in The Journal of Nutrition. Researchers found that women who increased their fiber intake
generally lost weight while women who decreased the fiber in their diets gained. The scientists boiled the findings into a
single weight-loss formula: boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 4 1/2 pounds
over the course of the study. Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by
16 grams. Raspberries, chickpeas and strawberries can also help you get your fill. Shed pounds by adding more fiber to your
diet with these delicious fiber-packed recipes »
The omega-3 fatty acids in oily fish—such as salmon and tuna—can boost your skin’s defenses against UV damage. In a study
published earlier this year in the American Journal of Clinical Nutrition, researchers found that those who ate a little more
than 5 ounces of omega-3-rich fish each week decreased the development of precancerous skin lesions by almost 30 percent.
Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage. Boost your skin’s defenses with these healthy
salmon recipes »
Eating just under a cup of mixed berries (such as red raspberries, strawberries, blueberries) daily for 8 weeks was
associated with increased levels of “good” HDL cholesterol and lowered blood pressure—two positives when it comes to heart
health—according to a recent study in the American Journal of Clinical Nutrition. The diverse range of
polyphenols—health-promoting plant compounds that include anthocyanins and ellagic acid—provided by the mix of berries is
likely responsible for the observed benefits. Pack more berries into your diet with these
healthy, delicious berry recipes »
Research shows that eating foods that are full of water, such as watermelon, helps keep you satisfied on fewer calories.
(Interestingly enough, drinking water alongside foods doesn’t have the safe effect.) At 92 percent water, watermelon is a
good source of vitamin C. When it’s the red variety (some are orange or yellow), it also has lycopene, an antioxidant that
may help protect against heart disease and some types of cancer. Other foods that are made mostly of water include cucumbers
(95 percent), salad greens (90 percent) and strawberries (91 percent). Eat more watermelon with these 11 refreshing
Eating more vitamin-C rich foods, such as oranges, tomatoes, strawberries and broccoli, may be a secret to smoother skin.
Research in the American Journal of Clinical Nutrition links consuming plenty of vitamin C-rich foods with youthful skin. The
findings suggest that a higher intake of vitamin C from foods is associated with a lower risk of having wrinkled skin and
age-related skin dryness in middle-age women. Vitamin C’s youthful effects on skin may be due to its antioxidant properties,
which help protect against ultraviolet rays, and its role in keeping skin firm via collagen synthesis, say the researchers.
Get more of this nutrient into your diet with
these 10 Vitamin C-rich recipes »