Signature Hand Therapy Healthy Nutritional Tips

Healthy Nutritional Tips

Eating Right for Life – Healthy Nutritional Suggestions

Changing your eating patterns can be difficult; however, they can be rewarding with the right suggestions from the Signature Nutritional guide.  Get a head start on improving your diet when you know what foods are healthy.  We listed healthy foods for a point of reference the next time you walk to the kitchen.  These foods have been chosen are some of the most nutritionally packed foods because they each meet at least 3 of the following criteria:

  1. Good sources of nutrients, including vitamins, minerals and fiber.
  2. Nutrient dense and therefore low in calories – you can eat a larger portion with fewer calories.
  3. High in phytonutrients and antioxidants.
  • Phytonutrients are plant compounds that are thought to have health protecting benefits.  Phytochemicals is currently used interchangeably.
  • Antioxidants remove potentially damaging by-products from the body which are produced when our body cells use oxygen.
  • May help reduce heart disease, cancer, stroke and other conditions.
  • Readily available and sensibly priced

Salmon – is an excellent source of omega-3 fatty acids — a type of fat that makes your blood less likely to form clots that may cause heart attacks.  Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, lower blood pressure and reduce the risk of stroke.  Salmon is also low in saturated fat and cholesterol and is a good source of protein.

Red beans — including small red beans (aduki beans) and dark red kidney beans — are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They’re also an excellent low-fat, low-calorie source of protein and dietary fiber.  Red beans also contain phytonutrients that may help prevent chronic diseases, such as heart disease and cancer.

Almonds are packed with nutrients — fiber, riboflavin, magnesium, iron and like all nuts, provide one of the best plant sources of protein, and they’re good for your heart.  Most of the fat in almonds is monounsaturated fat — a healthier type of fat that may help lower blood cholesterol levels.

Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C — an antioxidant that protects your body’s cells from damage.  Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron.

Blueberries are a rich source of plant compounds (phytonutrients).  As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections.  Blueberries may also improve short-term memory and promote healthy aging.

Tomatoes – the most well known benefit is the Lycopene content which is a vital anti-oxidant that helps in the fight against cancerous cell formation as well as other kinds of health complications and diseases. Be aware that the majority of supermarket tomatoes have been grown hydroponically and DO NOT have the same nutritional values as soil grown tomatoes.

Broccoli is a good source of calcium, potassium, foliate and fiber.  Broccoli contains phytonutrients — a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C

Spinach is high in vitamins A and C and foliate. It’s also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.

Sweet Potatoes – the deep orange-yellow color of sweet potatoes tells you that they’re high in the antioxidant beta carotene. Food sources of beta carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers.  They’re fat-free and relatively low in calories — one small sweet potato has just 54 calories.

Wheat germ – At the center of a grain of wheat is the wheat germ — the part of the seed that’s responsible for the development and growth of the new plant sprout.  Wheat germ is a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, foliate, magnesium, phosphorus, potassium, iron and zinc.

This condensed list of healthy food is a great starting point for the busy person who doesn’t have time to examine in detail every item of food that they buy and eat.  Use the foods listed here as part of your part of your regular meals, or create your own list by selecting other foods with similar nutrients and benefits.

If you would more information please do not hesitate to call our Signature Certified Nutritionist or Wellness Expert.

Disclaimer: “This information presented in the pages of the Signature Hand Therapy is offered for educational and informational purposes only, and should not be construed as personal medical advice. You should consult with your personal physician/care giver regarding your own medical care.”