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Are You Eating the 100 Healthiest Foods?
Author and health advocate shares nutritional advice
What if someone compiled a list of foods that not only provide all the nutrients you need, but that will help you control your weight and make you feel energized and healthier? What if they also put these foods into tasty recipes that take less than seven minutes to prepare? George Mateljan, founder of one of the first health food companies, Health Valley Foods, has done just that with his new book The World’s Healthiest Foods (GMF Publishing, $39.95).
A pioneer in the organic food movement and founder of the nonprofit George Mateljan Foundation for the World’s Healthiest Foods, the author took 10 years to research and write the book, which is backed by scientific data. Through studying cultures known for their health and longevity, Mateljan came up with the 100 healthiest foods – a list that includes everything from oats to oranges. We asked him some questions about what is – and isn’t – healthy food.
What are the characteristics of healthy food?
Healthy foods are whole, fresh foods that contain the greatest number of nutrients for the least number of calories. I promote the selection of organically grown foods whenever possible, not only to avoid the pesticide residues, antibiotics and hormones found in conventionally grown foods, but because increasing numbers of studies find that organically grown fruits and vegetables have higher concentrations of nutrients.
What is the healthiest food you can eat?
I do not believe there is one “healthiest food” or super food. I promote eating a variety of health-promoting foods because the nutrients in foods work synergistically. For example, while calcium may be the nutrient for healthy bones, magnesium, vitamin K and vitamin D and other nutrients – derived from a variety of different foods – are also necessary for healthy bones.
What foods should you stay away from?
Refined or processed foods that contain trans fats, excess sugars and additives. Additionally, there are certain nutrient-rich foods that different people may need to avoid or limit depending on their food sensitivities, allergies and reactions to natural compounds found in foods. Some may be sensitive to the lactose in milk or the protein in peanuts.Why do people fail at weight loss?
People fail because they begin to feel deprived when their food intake is restricted or the diet is limited in variety and taste. In my book, I present over 500 different recipes to prepare the world’s healthiest foods so they also taste great.
Why is cooking nutrients out of food a problem?
Traditional cooking methods with long cooking times can result in loss of 50% to 80% of the nutrients found in food. Cooking vegetables al dente – cooking for a minimal amount of time with minimized heat and water exposure – not only preserves nutrients, but improves the digestibility and conversion of nutrients into forms that are more easily absorbed.
How can you tell the food you are eating is doing good things for you?
Eating whole, fresh foods and avoiding foods that cause food allergies or food sensitivities will result in increased energy levels and healthier skin and hair. Many people report better sleep and improved memory.
SO WHAT ARE THEY?
Here, according to health guru George Mateljan, are the world’s healthiest foods – 102 to be exact – ranked in each category from highest to lowest nutrient richness.
Vegetables: Spinach, Swiss chard, crimini mushrooms, asparagus, broccoli, romaine lettuce, collard greens, kale/mustard greens, tomatoes, brussels sprouts, green beans, summer squash, bell peppers, cauliflower, celery/fennel, green peas, cabbage, carrots, winter squash, beets/beet greens, eggplant, garlic, onions/leeks, sweet potatoes, cucumbers, potatoes, avocados, corn, sea vegetables, shiitake mushrooms, olives/olive oil
Fruits: Strawberries, raspberries, cantaloupe, pineapple, kiwifruit, oranges, papaya, watermelon, apricots, grapefruit, grapes/raisins, blueberries, cranberries, bananas, plums/prunes, lemons/limes, apples, figs, pears
Fish and shellfish: Tuna, shrimp, salmon, cod, sardines, scallops Nuts and seeds: Sunflower seeds, flaxseeds, sesame seeds, pumpkin seeds, walnuts, almonds, peanuts, cashews
Poultry and lean meat: Calf’s liver, grass-fed beef, venison, lamb, chicken, turkey
Beans and legumes: Lentils, soybeans, kidney beans, pinto beans, lima beans, black beans, garbanzo beans (chickpeas), tofu, dried peas, navy beans
Dairy and eggs: Eggs, low-fat milk, yogurt, low-fat cheese, goat’s milk
Whole grains: Oats, rye, quinoa, brown rice, whole wheat, buckwheat
Herbs and spices: Parsley, mustard seeds, basil, turmeric, cinnamon, cayenne/red chili peppers, black pepper, ginger, dill, cilantro, rosemary