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 Vegetables Protein Foods Fruits Soy Foods Grains Legumes
Power foods are items you should include in your diet that give you:
- The richest amount of nutrients,
- The least amount of calories,
- And the most health benefits
- To decrease your risk of heart disease
Vegetables
*What's a carotenoid? A carotenoid is a type of phytochemical, which has strong anti-oxidant effect. You may be familiar with beta-carotene, one of the 600 known carotenoids. A diet, rich in carotenoids, helps to protect against cancer and heart disease and contribute to healthy eyes.
*What's a phytochemical? A phytochemical is a plant chemical that helps to keep plants healthy. These are now thought to help humans protect against disease and boost the immune system.
| Vegetable |
Supplies |
| Asparagus |
B6, folate, fiber |
| Bell Peppers |
B1, B2, B6, folate, C fiber |
| Bok Choy |
B6, C, K, Calcium, fiber |
| Broccoli |
B6, C, E, K, folate, fiber |
| Carrots |
A, C, Fiber, carotenoids* |
| Garlic, onions, leeks, shallots |
Phytochemicals*, fiber |
| Spinach watercress, Swiss chard, romaine, kale, beets and mustard greens |
A, B2, B6, C, E, folate, calcium, copper, magnesium, potassium, zinc, fiber |
| Potato (with skin) |
B6, C, potassium, magnesium, fiber |
| Sweet potato |
A, C, E, copper, fiber |
| Tomato |
A, C, E, potassium, fiber |
| Acorn or butternut squash |
A, B1, B6, C, folate,calcium, copper, magnesium, potassium, fiber |
Serving Suggestions:
- Go for at least 1 to 2 cups of these vegetables at 2 meals each day.
- An average of ¼ cup of chopped onion and 1 clove of garlic each day have healthy benefits.
- Choose fresh and cooked tomato products every week
Protein Foods
*What are omega-3 fatty acids? A special type of fat found in some fish, grains and legumes. In limited amounts, may be helpful in boosting the immune system, limiting blood clots and protecting against heart attacks.
| Protein Foods |
Supplies |
| Tuna: canned in water or fresh |
B12, D, Protein, niacin, selenium, omega-3 fatty acids* |
| Salmon: fresh or canned pink |
B6, B12, D, Phosphorus, potassium, selenium |
| Natural peanut butter |
E, protein, fiber, niacin, magnesium, phosphorus |
Serving Suggestions:
- 1 three to 6 ounce fillet or 3 ounce can of fish per week.
- 2 to 4 tablespoons natural peanut butter per week.
Fruits
*What's a flavonoid? A flavonoid is a type of phytochemical that is found in fruits, vegetables, teas and wine with strong antioxidant properties, thought to protect against cancer and heart disease.
| Fruit |
Supplies |
| Apples |
C, fiber, flavonoids* |
| Apricots |
A, C, E, K, fiber |
| Bananas |
B6, C, magnesium, potassium, fiber |
| Berries |
C, folate, manganese, potassium, fiber |
| Cantaloupe |
A, B6, C, folate, potassium, fiber |
| Citrus |
A, B6, C, folate, potassium, fiber |
| Kiwi |
C, E, magnesium, potassium, fiber |
| Papaya |
A, C, E, folate, calcium, magnesium, potassium |
| Peaches |
C, E, K, fiber, potassium |
Serving Suggestions:
- 3 servings of fresh (best), frozen or canned fruit each day. For those with difficulty controlling blood sugars or triglycerides, whole fruits in place of fruit juices are recommended.
Soy Foods
*What's a phytoestrogen? A phytoestrogen is a type of phytochemical, found in soy products, thought to inhibit estrogen-related cancers, relieve symptoms of menopause and protect against osteoporosis.
| Soy Foods |
Supplies |
| Soy milk and cheese |
B1, B12, D, Protein, niacin, folate, calcium, copper, iron, magnesium, manganese, potassium, zinc |
| Soy nuts |
folate, magnesium, manganese, protein, phytoestrogens* |
| Tofu and tempeh |
B1, protein, niacin, folate, calcium,copper, iron, magnesium,manganese, potassium, zinc |
Serving Suggestions:
- Use serving size in place of meat source.
Grains
| Grains |
Supplies |
| Barley |
A, B2, Protein, fiber, niacin, copper, iron, magnesium, manganese, selenium, zinc |
| Brown rice |
B1, B6, fiber, niacin, magnesium, manganese, selenium, zinc |
| Bulgar |
fiber, niacin, magnesium, manganese, selenium |
| Flaxseed |
fiber, iron, omega-3 fatty acids |
| Oatmeal |
soluble fiber, magnesium, manganese, potassium, zinc |
| Wheat germ |
B1, E, niacin, folate, magnesium, manganese, potassium, zinc |
Serving Suggestions:
- Use barley in place of refined, processed grains and rice to boost nutrients.
- Eat two to 4 cups of cooked oatmeal per week; try to avoid instant oatmeal.
- Try to eat 2 tablespoons wheat germ each day.
- Eat 2 tablespoons to ¼ cup of milled or ground flaxseed per day.
Legumes
| Legumes |
Supplies |
| Black beans |
B1, Protein, folate, copper, iron, magnesium, manganese, potassium, zinc |
| Black-eyed peas |
B1, B6, niacin, folate, copper, iron, magnesium, manganese, potassium, zinc |
| Kidney beans |
B1, niacin, folate, iron, magnesium, manganese, potassium, zinc, omega-3 fatty acids |
| Lentils |
B1, B6, protein, fiber, niacin, folate, iron, magnesium, manganese, potassium, zinc |
Serving Suggestions:
- Include 1 cup of legumes in your diet each day. Include an extra cup on 2 days of the week.
- Use legumes as your lunchtime protein source and for 2 dinner meals.
- Great in stews, soups, salads and mixed with other beans.
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