Choose your food - Your body will thank you(Part I of Healthy Eating

All fruits are stellar sources of nutrients, but strawberries, raspberries, blueberries and blackberries stand out from the pack.
They're high in vitamin and fiber content.
They're an excellent source of antioxidants, compounds that protect our bodies from the stress of day to day living. The antioxidant anthocyanin has tripled the stress-fighting power of vitamin C and is known to block cancer-causing damage as well as the effects of many age-related diseases.
They give your memory a boost. The antioxidants in berries are believed to enhance brain function.
Fresh berries are kind to the waistline; they are naturally high in water and low in calories. Dried berries also provide excellent nutrition, but since most of the water is missing, their calories are more concentrated and you’ll usually wind up eating more of them.
Stock up on fresh berries in the summer, when they’re plentiful and inexpensive. Freeze them in small plastic bags to get an antioxidant blast year round. Stir berries into yogurt, sprinkle them on cereal or blend them in smoothies.

We all know citrus fruits are loaded with vitamin C; one orange has a whole day’s requirement. But that's not all citrus fruits have to offer.
Citrus juice contains Flavonoids, a phytonutrient that lowers the body's production of cholesterol, inhibits blood clot formation and boosts the bang of vitamin C.
They’re also loaded with soluble fiber which lowers cholesterol, maintains healthy blood sugar levels, and helps you to manage your weight.
That explosion of scent that erupts when you grate a citrus peel is produced by limonene, oil found in the peel that might inhibit a variety of cancers.
Oranges and grapefruits are in peak season during the winter. Their bright flavours are a perfect antidote to a cold, dreary day. Lemons and limes, available year-round, are especially welcome during summer’s heat.


Stock your fridge with a rainbow of vegetables and you'll have a natural pharmacy in your kitchen.
Orange and yellow-hued veggies like winter squash, carrots and sweet potatoes and leafy greens contain carotenoids, a pigment our body converts to vitamin A. Eating lots of these vegetables will help maintain healthy skin and hair, protect against prostate cancer, promote healthy vision and even provide protection from sunburn.
Lycopene, the plant chemical responsible for the ruby red of tomatoes and watermelon, is believed to fight cancer and promote heart health.
Green vegetables like broccoli and spinach are sky-high in potent anti-cancer compounds like sulforaphane and quercetin.
Although garlic and onions may lack the vibrant colors of other vegetables, they contain diallyl sulfide and saponins, compounds that add distinctive flavours to our recipes and fight cancer and heart disease.
There’s no such thing as a bad vegetable. In addition to their phytonutrients, they are packed with vitamins, minerals and fiber, and are a crucial component of any healthy eating plan


Whole grains are often in the news these days, and for good reason.
They’re delicious, inexpensive and packed with protein, B vitamins, minerals and fiber.
Grains contain many of the same antioxidants found in fruits and vegetables.
Research shows a diet high in whole grains may help prevent heart disease, some cancers, obesity and diabetes.
Look for grains in their least processed form, and try to eat them everyday. Some immediate benefits you might notice are stable blood sugar, less hunger between meals, and better weight management. Sure, cooking whole grains can sometimes take a little longer to prepare than their quick and instant counterparts, but the benefits and flavour of whole grain are worth the extra effort.

All fish are great sources of protein and low in saturated fat. But cold-water fish, like salmon, mackerel and herring, are premiere sources of omega-3 essential fatty acids. These are fats our bodies can’t produce, so it’s essential we include them in our diet. Omega-3s offer many benefits.
They reduce the risk of heart disease and cancer.
They minimize the symptoms of arthritis and inflammatory diseases.
They contribute to healthy skin and hair.
They may help with depression.
Don’t love fish? You can get your omega-3s from flaxseed, walnuts, almonds and grass-fed beef, although the oils are of a lesser nutritional quality than the those found in seafood.Salmon is an easy fish to obtain. Most grocery stores and many restaurants carry it. It's also easy to cook. The high fat level makes salmon perfect for grilling, roasting or sautéing without sticking or drying out. Although wild salmon can be pricey, it has an amazing flavor and higher levels of omega-3s than farm-raised fish. Look for fresh wild salmon in spring and summer, and farm-raised salmon year-round.