Life & Style | Food
Stocking a fridge
Often find yourself stuck in the supermarket aisles and clueless about what to buy? Beverley Ann D'Cruz eliminates the guesswork.
- By Beverley Ann D'Cruz, freelance writer
- Published: 00:00 July 1, 2010
Tomato juice
Lycopene is the magic antioxidant in tomatoes that provides some protection against colorectal and prostrate cancer. "Fresh tomato juice is always best," says Ahlaam Ali, a lifestyle and nutritional consultant pioneer of PowwerEat in Dubai. "Otherwise, go for the refrigerated variety or as a last resort the non-refrigerated variety although these are pasteurised and many nutrients are killed off in the process." A single glass two to three times a week will suffice as tomato juice may aggravate or even cause conditions like arthritis and stomach ulcers according to Ali.
Yoghurt
This is one food that should be indulged in daily. Ali suggests starting the day with a bowl of yoghurt flavoured with some honey and garnished with berries. "Yoghurt has beneficial bacteria that help preserve a good balance of healthy intestinal flora," she explains. "It's also rich in calcium, potassium, magnesium, vitamin D and vitamins B-2 and B-12." Lovely Ranganath, nutritionist at Healthtrendz, Dubai World Trade Centre, adds, "One small carton provides 40 per cent of an adult's daily calcium needs."
Broccoli
Great steamed or raw as a post-work out snack, broccoli ticks all the right nutritional boxes as it's chock-full of antioxidants, folate and vitamin C. "Broccoli also contains a particular antioxidant called lutein that can delay the progression of age-related macular degeneration," says Ranganath. "It also contains another phytochemical called sulphoraphane that has specific anti-cancer properties." When teamed with tomatoes, it produces an added protective effect against prostrate cancer. To ensure freshness and less wastage, buy a large bunch and eat at least one cup three times a week.
Dark chocolate
Seems out of place? Not so. "Chocolate contains antioxidants called flavonoids, which may prevent cell damage and reduce the risk of cancer and other age-related chronic diseases," says Ali. Adds Ranganath: "Some studies report small portions of dark chocolate can maintain heart health and the health of blood vessels. It also contains trace levels of phenylethylalanine (PEA) - a stimulant that the body releases when you are in love, making you feel good all over." When shopping pick chocolate with a minimum cocoa content of 70 per cent and indulge in no more than two squares daily. Then remember to hide your hoard from your partner.
Hummus
Readily available in most supermarkets, this is probably already a staple in your fridge. And rightly so. "Chickpeas are an excellent source of fibre that digests slowly and keeps blood sugar levels from rising too rapidly, making them ideal for individuals with diabetes, insulin resistance or hypoglycaemia," explains Ali. She suggests eating no more than six to eight tablespoons per serving with some high fibre brown bread and recommends making it fresh at home. If store bought, exercise caution and use by the given expiry date as hummus spoils very easily.
Eggs
According to Ali, a man should not consume more than six to eight eggs per week. So buying a six pack weekly is the safest way to exercise portion control. "Eggs are a valuable part of the diet because they are inexpensive, useful in cooking and a source of high-quality protein," adds Ranganath. "Whether you're boiling, frying or scrambling eggs, make sure the yolks and whites are firm, not runny." In addition to containing nine essential amino acids, "eggs also help prevent blood clots, strokes and heart attacks," says Ali.
Milk
A rich source of riboflavin, protein, vitamin B12 and when fortified, vitamin D and A, milk's notable contribution has to be its reserves of calcium, which are required for building strong teeth and bones. "Calcium even appears to help prevent hypertension, kidney stones, cardiovascular disease and colon cancer and it may assist in weight management," says Ranganath. "A two-litre container of milk should last for about four days." Choose non-fat or 1 per cent low-fat milk and drink at leasttwo cups daily.
Blueberries
No surprise here, considering blueberries contain the highest quantity of antioxidants. "While they're in abundance, stock up on blueberries and freeze them (unwashed to keep the skins from toughening) in a single layer in freezer bags," advises Ranganath. "Unwashed berries freeze individually and allow you to use just the right amount every time. Be sure to wash them when you are ready to eat them." Sprinkled over cereal and salads or on their own, blueberries provide protection against ageing, cancer and heart disease.
Salmon
Want a sharp brain? Look no further than salmon that's rich in omega-3 fatty acids. "These fats may help prevent depression and protect against the onset of dementia," says Ranganath. "Studies have shown that eating oily fish also dramatically reduces the risk of having a heart attack." Aim for two servings a week. While it's advisable to eat fish on the day it's purchased, it is okay to buy two fillets and freeze one for later use. The best news is that salmon is high in protein and contributes to building muscle.
Spinach
Like most leafy vegetables, spinach should be at the top of your grocery list. "It's a good source of phytochemicals, namely carotenoids (including beta-carotene) which act as antioxidants, reducing the risk of cancer," says Ranganath. "It is also an outstanding source of folate." Ali suggests buying two bunches of regular spinach, which need minimal cooking or a packet of baby spinach that is best eaten raw. Aside from several vitamins and trace minerals, spinach is also great for helping to build muscle.
To contact Ahlaam Ali, call 04 34 11 040 or log on to www.powwereat.com
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