there a diet plan that is best for overall health? A way of
eating to keep our heart strong, blood vessels clear, and
bones sturdy? A food pattern that will stave off diabetes and
certainly emerging from scores of scientific studies,
according to the Oregon State University’s Linus Pauling
Institute (LPI). Named for the sometimes controversial
scientist, the late Linus Pauling, PhD, this respected
organization is now dedicated to understanding the role of
specific nutrients and other components in food that can
enhance our health and prevent disease.
food (and some supplements) after all, that deliver the
materials to power our bodies through this life.
a food formula for healthy adults to stay that way based on
findings from top researchers around the world:
cups of fruit and 2˝ cups of vegetables every day. (Sorry,
French fries and other potato products don’t count as part
of this tally, says the LPI.) A high intake of fruits and
vegetables may activate certain genes that suppress the
development of breast cancer, for example.
fish 2 times a week. And use foods rich in alpha-linolenic
acid (a plant form of omega-3’s) such as walnuts, flaxseed
meal, and canola oil. Omega-3’s can change the composition
of heart cells and help protect against heart failure, say
cooking and salad dressings, choose oils rich in unsaturated
fats such as soy, corn, safflower, and olive oil; snack on
nuts. Plant-based fats are associated with healthier hearts.
back on foods that are high in saturated fat (the kind we tend
to stock up on for holiday cooking) such as high fat meats,
butter, whole milk and cheese.
smoked or cured foods and charred fish, meat, and poultry.
These may contain substances that increase our risk for
more whole-grain foods and fewer white foods such as refined
bread, flour and rice. Whole grains contain nutrients that may
protect against heart disease and diabetes.
variety of lean and low-fat protein foods such as seafood,
eggs, meat, poultry, low fat milk, cheese, yogurt, legumes
(beans and peas), nuts, seeds, and soy products. Protein is
vital for maintaining muscles and immune function.
clear of foods with more calories than nutrients such as
cookies (except at your annual Christmas Cookie Exchange),
candies, chips, and sugary breakfast cereals
water throughout the day to stay hydrated. Unsweetened coffee
and tea are OK, too, but be aware of the caffeine content.
Choose nonfat or low-fat dairy or soy milk. Avoid sugary soft
drinks and limit intake of fruit juice to 1 cup (8 oz.) a day.