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GOT NUTRITION?

THE HEALTHIEST FOODS

ON THE PLANET
Include these foods as part of a healthy diet, and prepare them right to enjoy all the benefits.

A STUDY PUBLISHED by the Centers for Disease Control and “It’s very easy to take healthy, nutrient-dense vegetables and
make them unhealthy through the addition of calories and
Prevention puts some hard data behind the superfoods concept. sodium in the cooking process,” says Navicent Health Clinical
Nutrition Manager Millie Smith, MS, RD, LD, CNSC. “Solid fats like
It ranks “powerhouse fruits and vegetables” (PFVs) according to bacon grease, while flavorful, add saturated fat that can have a
negative effect on the heart. Instead, try adding fresh herbs and
the amount of nutrients including iron, riboflavin, niacin and spices such as garlic and pepper. If meat flavorings are a must,
consider low-sodium broth or boneless smoked turkey breast.”
vitamins B6, B12, C and K per calorie.
WANT SOME MORE TIPS ON HEALTHY HOME COOKING? CALL
Using those qualifications, the healthiest foods on the planet are: WELLNESS CENTER, NAVICENT HEALTH AT 478-477-2300 AND
ASK FOR CLINICAL DIETITIAN EMILY JOHNSON.
1. Watercress 6. Chicory

2. Chinese cabbage 7. Leaf lettuce

3. Chard 8. Parsley

4. Beet greens 9. Romaine lettuce

5. Spinach 10. Collard greens

Turnip and mustard greens also ranked high on the list.

Add some healthy variety to your diet by trying any PFVs you’re

unfamiliar with. Others are already popular choices throughout

our region, but traditional recipes may eliminate many of the

health benefits.

SPICYGCORLELEANRSD Add a little kick to
reintroduce this
healthy Southern
classic to your family.

INGREDIENTS DIRECTIONS NUTRITIONAL INFORMATION

4 pounds collard greens Wash and cut collard greens. Add Calories: 110
3 cups low-sodium chicken broth ingredients to large skillet with Carbohydrates: 12g
2 medium onions, chopped just enough water to cover. Simmer Total Fat: 0.5g
3 garlic cloves, crushed over medium heat for 25 minutes. Cholesterol: 0mg
1 tsp. red pepper flakes Serves eight. Saturated Fat: 0g
Dietary Fiber: 6g
Calories From Fat: 4.4
Sodium: 105mg

14 navicenthealth.org | FALL 2015