Category: Tools

Top 20 Antioxidant Foods

The key when eating antioxidant foods is to eat a wide variety of vegetables and fruits every day along with broad-spectrum antioxidant supplementation ( vitamin C, vitamin E, beta-carotene, and a high quality fish oil supplement).

 

Scientists from the United States Department of Agriculture analyzed antioxidant levels in more than 100 different foods. This is what they found…..

 

The highest ranking fruits were: cranberries, blueberries, and blackberries

The highest ranking vegetables were: beans, artichokes, and russet potatoes

The highest ranking nuts were: pecans, walnuts, and hazelnuts

 

When being purposeful about adding antioxidant foods to your diet, it makes sense to chose foods that have the highest total antioxidant capacity per serving. This list of “Top 20 Antioxidant Foods” should be a helpful guideline when trying to choose antioxidant foods. Tape it to your refrigerator as a reminder and accountability to choose these foods. Carry it to the grocery store each time you go shopping!

 

Top 20 Antioxidant Foods

 

  1. Small Red Bean (dried) – ½ cup
  2. Wild blueberry – 1 cup
  3. Red kidney bean (dried) – ½ cup
  4. Pinto bean – ½ cup
  5. Blueberry (cultivated) – 1 cup
  6. Cranberry – 1 cup
  7. Artichoke (cooked) – 1 cup
  8. Blackberry – 1 cup
  9. Prune – ½ cup
  10. Raspberry -1 cup
  11. Strawberry – 1 cup
  12. Red Delicious apple – 1 whole
  13. Granny Smith apple – 1 whole
  14. Pecan – 1 ounce
  15. Sweet cherry -1 cup
  16. Black plum -1 whole
  17. Russet potato (cooked) – 1 whole
  18. Black bean (dried) – ½ cup
  19. Plum – 1 whole
  20. Gala apple – 1 whole

 

 

Dining Out

10 Tips for Choosing the Healthiest Options When Dining Out

 

  1. Pass on the soda when eating out. Diet soda is even worse! Choose water with lemon, unsweetened iced tea, or hot tea instead.
  2. Skip the bread (period!)
  3. Order soup. This will help fill you up and make it easier to avoid unhealthy temptations later in the meal – including dessert. Make sure to choose a broth – based soup like chicken, vegetable, or bean soup rather than cream – based soups.
  4. Request romaine lettuce instead of iceberg lettuce when you order salad. Be sure to ask for olive oil and vinegar as a dressing rather than high fat / high sugar salad dressings.
  5. Order whole-wheat buns or pasta whenever possible.
  6. Don’t eat it all. Most restaurant portions are much too large. Ask for a “doggie bag” – for the dog…. or for your lunch tomorrow.
  7. Try to make at least half of your total meal consist of fresh fruits and vegetables.
  8. Skip dessert or order fresh fruit to finish off your meal.
  9. Plan what and where you’ll eat before heading out, and if possible, eat an early dinner so you can finish your meal early enough to burn off as many of the calories before you go to bed.
  10. Learn healthy food selections from the most common types of restaurants (or your favorite places to dine out). Most national chains provide all of their nutritional content on a Web site or as a brochure in the restaurant.