LONGHORN LIFE
2Wednesday, February 22, 2012
Continued from previous page Pistachios can help lower your cholesterol. And did you know that a serving of almonds fulfills about 8% of your daily calcium needs? Nuts can be high in calories though, so stick to portions of about an ounce to and ounce and a half. • Oatmeal – Not only is oatmeal incredibly heart-healthy, it also has been shown to lower your risk of diabetes. Plus it’s high in fiber so you’ll stay full through your busy morning of classes and be less likely to fall prey to the temptation of the vending machine. If you don’t have time in the morning to cook oatmeal the old-fashioned way, instant varieties are a good substitute. Choose one without all the added sugar though— Quaker offers its instant oatmeal in original, lower sugar and high fiber varieties. • Soup – Determining the healthy soups from the not-sohealthy soups can be a tricky task. While soup can be a perfect vehicle for the vegetables you need, it loses nutritional value when it’s loaded with sodium and artificial preservatives. For starters, skip anything cream-based. Look for organic options that are free of additives and MSG. Campbell’s Healthy Request or Healthy Choice are decent choices; better yet is Amy’s Kitchen Organic Soup, if your grocery store carries this brand. • Green tea – Green tea is full of antioxidants to help lower your risk of cancer and heart disease. It also contains caffeine— so next time you have to pull an all-nighter for that big exam brew yourself a cup of hot tea instead of downing the usual coffee or Red Bull. • Whole-grain pasta – Pasta is an easy dish to make in large
quantities that you can refrigerate and eat as leftovers. Pasta made from bleached, white flour has been stripped of its nutrients, but whole-wheat pasta can be a good way to get essential whole grains into your diet. Add in some vegetables or healthy proteins like grilled chicken or shrimp for an easy dinner. Editors note: Flip to page 12 for a simple pasta recipe! • Sweet potatoes – Unlike their starchy cousins, potatoes of the sweet variety have a lot to offer in the way of vitamin A and betacarotene, which are essential to the health of your eyes and skin. You may only be used to eating them loaded with brown sugar and marshmallows à la Thanksgiving dinner, but try slicing them up and popping them in the oven instead for yummy fries. To make a baked sweet potato the quick way, poke several holes into the sweet potato and wrap it in a paper towel then just microwave it for ten minutes and you’re done! • Olive oil – Olive oil helps keep your cholesterol levels in check and is full of antioxidants to lower your risk of cancer. Use it as a substitute in your cooking for fats like butter or vegetable and canola oil, which offer little in the way of nutritional benefits. Try it on bread or in a stir-fry dish! • Spices – Is your food a bit bland? Put the saltshaker down! There are several spices that you can use to flavor your food without adding to your sodium intake. Chili powder and paprika can help boost your metabolism. Ginger boosts your immune system and contributes to joint and muscle health. Cinnamon helps to regulate blood-sugar levels. Oregano is one of the best sources of antioxidants when it comes to herbs and spices.
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LONGHORN
in The Daily Texan on March 30
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