YMCA Healthy Living Magazine Autumn 2022 | Page 13

Numerous studies have shown EVOO ’ s ability to cut heart disease by reducing triglycerides and low-density lipoprotein ( LDL ) cholesterol ( the nasty type ) while boosting highdensity lipoprotein ( HDL ) cholesterol ( the good type ). It is also a good source of antioxidants . I like to add EVOO to my roast veggies , salads , risottos and pasta .
Soy foods
Soybeans are members of the legume family , and their cousins include lentils , peas and peanuts . Soybeans are high in phytoestrogens , which have been shown to reduce coronary heart disease , osteoporosis and even hot flushes during menopause . One large study found that a diet high in soybased protein reduced total cholesterol as well as triglycerides in both men and women .
You can increase your intake of soy products by including soy milk , tofu and tempeh as part of your regular diet .
Eggs
Eggs are nutritional powerhouses packed with heaps of good stuff like protein , vitamin B12 , monounsaturated fat , phosphorous , selenium , iodine , folate and vitamin A . They ’ re also naturally low in salt and sugar . Eggs are so versatile , and you can have them at any time of the day . They can be boiled , scrambled , fried , poached , served on toast , in salads and sandwiches .
Baked Beans
Baked beans are packed full of nutrients such as vitamins B1 and B6 , folate , iron , magnesium , phosphorous , copper , potassium , zinc and selenium . Plus , they are low in fat , high in low GI carbs and fibre , contain a decent whack of protein and little sugar . Studies show that eating baked beans can help to reduce cholesterol levels , due to their soluble fibre content .
Bread
I regularly get asked whether bread is a nutritional villain . If only I had a dollar for every time that happened ! Depending which type you choose , bread can be full of vitamins , minerals , phytonutrients , complex carbohydrates and fibre . Two slices of grainy bread provide about 30g of slow release carbohydrates , 4g of fibre , and vitamins and minerals such as thiamine , riboflavin , folate , iodine , vitamin E and potassium .
The evidence shows that eating high-quality carbohydrate grains , like those found in bread will help to optimise your physical and mental performance .
Hummus
Hummus is always on hand at my place . I use it as a spread on my sandwiches , in salad dressings , on grainy toast , with eggs and sides . It ’ s also great in a pita with salad - with or without falafel .
Chickpeas are the key ingredient in hummus . They are a good source of vegetarian protein and nutrients , and also naturally low in fat , sugar and salt . Studies show that those who eat legumes regularly , such as chickpeas , are better able to manage their weight , and have less incidence of heart disease .
Lentils
Lentils are a rich source of protein , slow release carbs , fibre , iron , folate , magnesium and potassium . What ’ s not to like ? They ’ re an economical source of protein too , costing about $ 1.00 per 400g can ( equating to $ 2.50 per kg ). Compare this to red meat , which can cost upwards of $ 20 per kg .
Lentils are a perfect addition to hearty soups , stews and salads . They can even be combined with minced meat to make a Bolognese sauce .
Cheese , milk and yoghurt
Not only are dairy foods delicious , but they are also extremely healthy . They contain over 10 nutrients important for our general health , nervous system , muscle function , energy levels and of course , bone health . Dairy also contains slow release carbohydrates for long lasting energy and performance .
Embrace dairy foods as part of your diet and be sure to keep staples like cheese , milk and yoghurt in your fridge .
YMCA HEALTHY LIVING MAGAZINE 13