10 Super meals to maintain health | Best foods for gut health


10 super meals to maintain health
ROCHELLE KOFF

Best diet for gut health - 

Baptist Health South Florida dietitian Lucette Talamas shows examples of healthy foods.


Baptist Health South Florida dietitian Lucette Talamas shows examples of healthy foods. COURTESY BAPTIST HEALTH SOUTH FLORIDA
It is important for people of both sexes to eat healthy, exercise, and avoid bad habits (such as eating a donut at 4 p.m.). But there are some health problems that tend to worry women more, from keeping skin smooth, preventing bone loss, or managing hormonal changes.

Let's talk about inflammation. "That's a concern you often hear among women because of hormones," says Sheah Rarback, director of the nutrition division at the University of Miami Miller School of Medicine and a columnist for the Miami Herald. ( best diet for brain health )

Also, weight gain, heart problems, and chronic disease are linked to what we eat, and how much we eat.

Today obesity is a chronic disease. "Excess fat tissue in the body produces internal changes," says Lucette Talamas, a nutritionist at Baptist Health South Florida.

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According to the American Cancer Society, an estimated one in three cancer deaths in the United States is linked to excess body weight, poor nutrition, or poor physical activity.

"There are studies that have shown that a diet high in saturated fat and trans fat causes heart disease," says Linette de Armas, a pediatric nutritionist at Holtz Children's Hospital

In waging a battle against weight gain, too many women turn to drastic or fad diets that may help in the short term but are not a permanent solution, experts say.

he says.

Eating a variety of foods helps maintain that lifestyle, says Lillian Craggs-Dino, a nutritionist at Cleveland Clinic Florida in Weston. Use foods of all colors, like a rainbow, to make sure you're getting the most nutrients. Scientists have also discovered that there is a food synergy: that is, the benefits are greater when certain foods are eaten at the same time. "We need to educate the public not only on portion control but also on the right mix of foods," says de Armas. (best foods for healthy skin)

Citrus fruits, strawberries, tomatoes or peppers can help the body get more benefit from leafy green vegetables, for example. Vitamin C helps the body absorb the iron found in vegetables such as spinach, kale or Swiss chard.

Eating an apple with almond or cashew butter adds Omega 3. The health benefits of turmeric, the golden spice in curries, are most effective when used with black pepper.

Experts say that given the five food groups (vegetables / legumes / beans, fruits, grains, lean meats / poultry / eggs, and dairy) are always important, women have different needs at different ages.

says Talamas. “For young girls, in college and starting to work, it is important to consume three services of dairy or dairy products per day.

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"There's nothing wrong with drinking low-fat milk," but there are other sugar-free dairy options, too, such as soy or almond milk, low-fat yogurt, and cheese (one to three ounces depending on type). of cheese). (best foods for gut health)
Dark green vegetables are also an excellent source of calcium, says Rarback. A cup of collard greens has 350 mg of calcium, the same or more than a glass of milk, he says. A cup of broccoli has 95 mg and a cup of kale has 180 mg. "Milk is a good source of calcium, but as age increases, greater intolerance to it develops." De Armas mentions.

It is important to consume enough folic acid when you are in your 20s and 30s, especially women who plan to have children. Folic acid is found in fortified cereals, citrus fruits, whole grains, and beans, although pregnant women usually take a supplement.


For inflammation problems, there are foods that are natural diuretics, including pineapple and a touch of lemon in hot or cold water, says Rarback. Cranberry juice, for example, has been proven to help fight urinary tract infection. When women reach their 40s and 50s, their metabolism changes, Talamas says, and "weight can be a struggle."


It is important to maintain physical activity, particularly weight training, and get enough vitamin D, which may require a supplement.


After 60 years there is muscle loss, so it is important that women at this age continue to eat non-fat proteins. Problems can also arise with vitamin B12 supply. (
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After menopause, the biggest challenge is fighting osteoporosis and heart disease, de Armas mentions. A food alone cannot do everything, but here are ten superfoods that will help promote good health and fight diseases:



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1. Almonds / walnuts: Both provide good fat and B vitamins that help reduce bad cholesterol and cancer risk. Almonds are a good source of vitamin E, which is good for the skin. Walnuts have antioxidant and anti-inflammatory benefits, and are a good source of Omega 3. Add flaxseeds and chia seeds for a healthy snack.

2. Avocados: They are high in heart-healthy fat, increases good cholesterol, reduces bad cholesterol. They are also an excellent source of potassium and vitamins C, K and E.

3. Beans: All beans are beneficial, says Craggs-Dino of the Cleveland Clinic. They have a high level of antioxidants, are good for the heart, provide protein and fight cancer.

4. Beets: They are rich in antioxidants, a source of fiber and iron, with anti-cancer properties. Beets are also high in B vitamins, but are high in sugar so you should eat them in moderation.

5. Berries: Strawberry, blueberry, blackberry, and raspberry all have different nutrients, so eat a variety. Raspberries are high in vitamin K, which is necessary for bone health, says Craggs-Dino. They are all high in antioxidants, which fight cancer and are a good source of potassium, which helps fight high blood pressure. (the best healthy snacks)

6. Broccoli: Cruciferous vegetables, which include Brussels sprouts, cabbage, and cauliflower, contain antioxidants, fiber, vitamin C, and beta-carotene. Dark green vegetables, including kale, spinach, and collard greens, are also a defense against disease. "They are not only high in antioxidants, they are also high in folic acid," says Craggs-Dino.

7. Carrots: This vegetable is one of the best sources of beta-carotene that the body converts into vitamin A. Bright orange fruits and vegetables, including carrots, squash, sweet potatoes, zucchini and mangoes, are abundant in vitamins, fiber and phytonutrients that are good for the skin, eyes and heart.

8. Low fat or Greek yogurt: It is a good source of calcium and probiotics. The key is to check the label to make sure you're not buying yogurt with a lot of sugar. Add your own berries and fruit to plain Greek yogurt.

9. Bomba fruit: This fruit is high in vitamin C and is good for digestive health. Three ounces of bomba fruit have only 39 calories. Other sources of vitamin C include citrus, kiwi, guava, bell peppers, and broccoli. (best diet for brain health)

10. Salmon: Along with sardines, anchovies, and giant perch, salmon is an excellent source of Omega 3 fatty acids, which help reduce triglycerides and blood clots. Fatty fish also provides calcium and helps reduce inflammation.

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