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Top 10 Foods Focus On Good Nutrition

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RALEIGH — When it comes to eating healthfully, we are often told what not to eat. Well, here is a twist. Health Team Nutritionist Lynn Hoggard offers a list of the ten foods you need to eat more of.

By including the these foods in your diet regularly, you are going the extra mile, and that should really make you feel good.

So, ala David Letterman, here is Lynn's list of top 10 healthy foods.

Lynn Hoggard's Top 10 Foods For Good Health10: BroccoliFormer President Bush may not have liked it, but broccoli is one of the most important vegetables to include in your diet.

Broccoli is packed with powerful, natural substances that not only help prevent certain cancers, these substances actually help destroycarcinogens, making them less harmful. Aim for 3 to 4 servings per week.

9. FishWho says fish is just brain food? The omega-3 fatty acids in fish helps protect the heart and helps prevent tumor growth.

People who eat fish twice a week lower their risk of cancer by as much as 50 percent, compared to people who seldom eat it.

While all fish contain some omega-3s, the best choices are cold-water fish like salmon, mackerel and tuna.

8: TomatoesTheir color that makes all the difference. The pigment that makes tomatoes red is called lycopene, and it is a potent cancer fighter. Eating raw tomatoes is fine, but eating them cooked, as in tomato sauce or ketchup, releases more lycopene -- the best bet to help prevent colon, prostate and lung cancer.

7: Asparagus This stalky vegetable provides a healthy dose of folate, a B vitamin that not only reduces the risk of heart disease, it also helps reduce the risk of colon, cervical and breast cancers.

6. TeaTea, especially green tea, contains an antioxidant which helps protect cells from damage, making you less susceptible to certain kinds of cancers.

Enjoy tea as a healthy alternative to coffee with about half the caffeine.

5. YogurtNot the soft-serve kind, but the kind that contains active, live cultures which keep your digestive tract healthy and stimulates your immune system. Try for one cup a day.

4. OatmealIt is a delicious way to start your day while lowering your cholesterol. Studies have shown that women who ate oatmeal at least five times a week cut their heart disease risk by 30 percent.

3. NutsYes, they are high in fat, but the good kind, called monounsaturated fat. These fats actually help prevent heart disease and cancer. Try for an ounce per day to replace one ounce of meat in your diet.

2. Dried BeansJust one half cup of cooked beans daily helps slash your cholesterol.

1. Berries Strawberries, blueberries, raspberries, cherries. Sometimes called Mother Nature's candy, berries are packed with vitamins, minerals, fiber and flavor!


Lynn Hoggard, Reporter
Ken Bodine, Photographer
Michelle Singer, Web Editor

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