Dr. Luke's Top 25 Food All-Stars

Dr. Barbara Luke Does it seem like every time you open a newspaper or magazine you read different advice on diet and health? In one sense you are, but in another sense it's just that the field of nutrition and diet therapy is constantly changing as researchers make new discoveries every day, often changing last year's advice in light of today's science. One constant theme, though, has emerged over the years -variety in the daily diet has always been associated with better health. And with variety in mind, your best choices should be foods that are the most nutrient-dense--the best nutritional-buys for your grocery dollar. This is a list of what I consider to be the top 25 foods everyone should eat.

My criteria for compiling this list was:

  1. high nutrient content
  2. great flavor
  3. versatility as an ingredient in recipes
See how many of your favorites made my Top 25 All-Star Foods list.

Dairy

Yogurt
Easily digested, high-quality protein, low glycemic index carbohydrate, calcium, magnesium, phosphorus, zinc, immunologic qualitites, riboflavin, vitamin B-12, and vitamin D

Skim Milk
High quality protein, non-fat, low glycemic index carbohydrate, calcium, iodine, magnesium, phosphorus, potassium, vitamins A ,D, B-12, and riboflavin

Cheese
High quality protein, calcium

Fish & Shellfish

Cold Water Fish
High quality protein, vitamins A, niacin, biotin, calcium, riboflavin, niacin, B-12, and omega-3 essential fatty acids

Shellfish
High quality protein, low fat, calcium, copper, iodine, manganese, vitamin D

Eggs

High quality protein, chromium, phosphorus, zinc, vitamin A, vitamin B-6, biotin, and vitamin D

Meats and Meat Substitutes

Lean Beef
High quality protein, iron, chromium, selenium, zinc, thiamin, pantothenic acid, pyridoxine, vitamin B-12

Lean Pork
High quality protein, iron, chromium, thiamin, pantothenic acid, vitamin B-12

Lean Poultry
High quality protein, iron, chromium, selenium, zinc, thiamin, pantothenic acid, pyridoxine, vitamin B-12

Tofu
Protein, low-fat, fiber, vitamin A, thiamin, folic acid, calcium, zinc, and anti-cancer phytonutrients

Legumes

Beans, peas, lentils, chickpeas
Protein, low-fat, fiber, low glycemic index carbohydrates, folic acid, thiamin, pyridoxine, calcium, copper, iron, zinc, fiber

Nuts

Peanuts, cashews, walnuts
Protein, fiber, copper, magnesium, manganese, zinc, pyridoxine, biotin

Vegetables

Asparagus
Fiber, folic acid, B-vitamins, vitamins A and C

Broccoli
Fiber, vitamin A, riboflavin, folic acid, vitamin C, vitamin K, calcium, chromium, magnesium, manganese

Cabbage
Fiber, vitamin A, riboflavin, folic acid, vitamin C, vitamin K

Pumpkin
Fiber, vitamin A, chromium, vitamin C

Spinach
Calcium, chromium, iron, magnesium, manganese, potassium, vitamin A, riboflavin, folic acid, vitamin C, vitamin K

Sweet Potatoes and Yams
Fiber, vitamin A, low glycemic index carbohydrate, chromium

Tomatoes
Vitamins A and C, carotenoids, especially lycopene and lutein

Fruits

Apples
Fiber, B vitamins, vitamins A and E, copper, magnesium, potassium, pyridoxine, monounsaturated fat

Cherries
Low glycemic index carbohydrate, vitamins A and C

Oranges
Fiber, low glycemic index carbohydrate, vitamins A and C, folic acid

Grains & Cereals

Oatmeal
Protein, fiber, low glycemic index carbohydrate, iron, magnesium, manganese, selenium,, zinc

Wheat Germ
Protein, fiber, low-fat, vitamin E, thiamin, folic acid, magnesium, phosphorus, zinc

Keep in mind that the foods you choose every day are important not only for their delicious taste, but for the vital nutrients they provide, nutrients that keep your body healthy: for growth, repair, immunity, energy, strength, for concentration and creativity, and for resistance to illness and disease. When you think of food in terms of all these amazing functions, what's for dinner takes on a whole new meaning! These All-Stars are featured in the 60 recipes in Program Your Baby's Health: the Pregnancy Diet For Your Child's Lifelong Well-being.



©Dr. Barbara Luke