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Choosing high antioxidant, high vitamin and high mineral foods is the key to longevity and more importantly disease-free longevity.  Hopefully making better choices in 2012 is a part of your resolution.  The following are tips to help you choose the best of the best whole foods for your body, mind and spirit.

Blueberries-fresh or frozen?

 These berries have an abundance of antioxidants but are usually only available in the summer.   Good News-frozen berries are typically the wild variety and picked at their peak ripeness and frozen immediately which locks in the nutrients, antioxidants and flavor.  So, go ahead and get the big bag of frozen organic blueberries from Costco to add to smoothies, cereals or muffins.

Kale or Spinach?

            This heavy-weight match up would go a few rounds but ultimately Kale wins.  It has 60% more Beta-carotene, 25% more Vitamin C, and twice the Vitamin K.  While both are great choices try and get some more kale into your smoothies or sauté them as a side dish.

To go Greek or not?

            Greek yogurt has surfaced recently and for many good reasons.  Greek yogurt compared to yogurt has twice as much protein with less fat.  This stiffer substance can substitute for sour cream and mayonnaise in recipes or on dishes much easier than the regular stuff too.

Chicken or Turkey-breasts that is….

            Both poultry and readily available but turkey has more nutrients than it’s clucking cohert.  It has more protein per gram, more iron, more zinc, and more of the antioxidant, selenium.  Regardless of your choice, skip the skin to eliminate unwanted saturated fat. 

I hope this helps when trying to add more nutrients to your diet. 

In Good Health-

Shannon Rafat
MS Holistic Nutrition

References-www.womensfunning.com/January/february2012