Lexington, KY - No matter where you look, just about every media outlet has their definitive list of power foods - nutrient-packed victuals that purportedly will keep you thin, healthy and young looking.
The problem with these lists, which usually have 10 items, according to Dr. Maria Boosalis, director of the division of clinical nutrition in the department of clinical sciences at the University of Kentucky, is that they are often loaded with seasonal items. Thus some of the items are expensive in the off-season - like blueberries, which are rich in antioxidants, but costly in the winter months. In today's economic climate, some people may forgo healthy choices to keep their wallet from getting too thin.
Many of these lists can also be too restrictive for some taste buds. "What if you don't like blueberries," Boosalis asked. "Then what? You've only got nine foods to choose from."
Instead of focusing on 10 essential foods for a wholesome lifestyle, Boosalis has concocted her own gauge for healthy eating: "The Super Outstanding Power Grouping of Foods on a Budget" (it's worth noting here that a lot of her research is focused with treating and preventing childhood obesity; she is also the innovator behind the "Learn 2 Eat Best" series of educational software). Though the name may not be as reverberating as 'power foods,' her plan is more flexible for tastes and budgets.
Instead of concentrating on individual items, Boosalis wants conscious eaters to make sure they are getting certain foods from groups she has organized and to make sure you're putting "a rainbow on your plate. If it stains, you gain nutritional value." And remember, even though it never makes it on to any list, be sure to wash all this down with some water - we can't live without it.
Bold & Bright: Fruits and Vegetables
Think of brightly colored fruits - berries in general will work (blueberries, strawberries, cranberries). Think of reds, blues and purples (so if you don't like blueberries, think of darker grapes, for example). Orange - think of cantaloupe, squash, pumpkin, oranges and carrots. All shades of green, especially dark green - the darker the green, the more antioxidant, nutrient rich (think spinach, turnip greens, mustard greens and romaine lettuce).
Eaters should get a sampling of these on their plate everyday - five to nine servings.
Shades of Brown: Whole Grains
"I like whole grains, so think old-fashioned oatmeal and other 100 percent whole grain foods," Boosalis said. "The recommendation is half of your day's intake from the grain group should be whole grain foods. You can get whole wheat pasta, brown rice, whole wheat bread, buckwheat barley and cereals."
Multiple Shapes, Colors and Textures: Protein
"I like the idea of multiple shapes, colors and textures because I like the idea of beans or lentils in your diet," Boosalis said. "They're great foods and something we need to incorporate more in our diets."
Try having some non-meat meals, or extend your meat with beans. "If you have some ground meat, make it go further and add some kidney beans or other kind of beans with it so more people are getting more servings from it."
Salmon is always an option because it's a fish with healthier oils - "The question is, can you afford wild salmon," Boosalis asked. "Another alternative is canned wild salmon, but the only drawback to the canned is the sodium content. Just make the rest of the meal not have a lot of salt."
Eggs are another high protein food that's good on a budget, "but you have to watch what you're eating your eggs with," Boosalis said. "Are you making a veggie omelet or are you sitting there with a pile of bacon? You have to watch cholesterol, but it's all in moderation. The ancient Greeks had a saying, pan metro ariston - 'in moderation, all things.'"
Also consider nuts and seeds, but remember to get the unsalted variety.
Plain & Simple: Dairy and Calcium
"We need some sort of calcium intake," Boosalis said, "for many Americans it's from the dairy group. Add some fruit to yogurt or make a vegetable dip. Flavor it with herbs and other seasoning."
Skim milk is also recommended, or at the most, one percent milk.