"Top 5 Healthy Foods to put on your plate"

These are the top 5 healthy foods to put on your plate as per Healthy Choice Canada.
http://www.healthychoice.com

1.    Whole grains

Why: They’re a bundle of goodness because they offer the nutrition of all three parts of the grain:

-       the bran (for fibre);

-       the endosperm (for carbohydrates and some protein); and

-       the germ (for vitamins, minerals and healthy fats).[1]

How: Swap brown rice for white rice in your favourite recipes. Look for foods made with barley. Experiment with different whole grains like quinoa and buckwheat.  

2.    Broccoli

Why: This brilliant green gem contains disease-fighting antioxidants. Just half a cup of cooked broccoli contains almost 75% of your daily quota for vitamin C too.[2]

How: For maximum nutrition, eat broccoli lightly steamed or stir-fried.

3.    Sweet potatoes

Why: A beta-carotene all-star and an important source of potassium.[3]

How: Try them baked or boiled. Add just a drizzle of non hydrogenated margarine to enhance the absorption of beta-carotene.

4.    Beans

Why: A healthy, low fat meat alternative that’s filled with fibre.

How: Add a handful of chickpeas to a salad. Make a lentil soup, bean burgers, or a big pot of chilli for supper.  

5.    Salmon

Why: My top pick for omega-3 fats and one of the few foods that naturally contain vitamin D.[4]

How: Bake it, broil it, or buy it in a can.