1. Avoid fried eggplant
It soaks up oil quickly, like a sponge—more than any other vegetable, even more than French fries. Try grilling, broiling, baking, steaming, or braising it instead of frying.
2. Follow these guidelines for cooking eggs
You need not cook eggs to the hard and rubbery stage. Boiling an egg in its shell at 140° for 3H minutes should kill virtually all bacteria.
Scrambled eggs and omelets are fine if cooked just past the runny, moist stage (they should be set, but don’t have to be rock hard). If you’re frying eggs, “over easy” is best: fry them for about 3 minutes on one side, then about 1 minute on the other.
3. Eat sweet potatoes
Despite their sweet taste, they have about the same number of calories per ounce as white potatoes.
A 3 ounce baked sweet potato contains three times the recommended daily amount of beta carotene, half theRDA for vitamin C, and just 100 calories.
Avoid the typical package of ground poultry, which usually contains skin and too much fat. Look for ground turkey breast; it should be labeled 96 to 98% fatfree (by weight).
4. Try veggie burgers
They’re served in many restaurants, and you’ll find them in frozen, refrigerated, or mix form in the grocery store. Veggie burgers may be primarily soy and/or may contain any combination of mushrooms, onions, peppers, rice, oats, barley, bulgur (cracked wheat), rye, gluten (wheat protein), beans, spices, and egg whites.
In a restaurant, ask the waiter what’s in the veggie burger and how it’s cooked. Some veggie burgers are almost fatfree, but some are high in fat, especially if nuts or cheese are major ingredients.
5. Eat beans and other legumes
Beans, lentils, and dried peas are all good sources of soluble fiber, which, if consumed regularly, may help lower blood cholesterol levels.
6. Cook with fresh herbs
They contain powerful antioxidant compounds, according to a USDA analysis. Herbs that scored highest by far were oregano and marjoram—just a tablespoon or two of the chopped herbs would supply significant amounts of antioxidants.
Fresh herbs are more potent (in flavor and antioxidant power) than their dried counterparts, and culinary herbs in general have more antioxidant potential than medicinal ones, such as ginkgo.
7. To boost your calcium, eat sardines When eaten with their small edible bones, three small fish (one ounce each) supply 370 milligrams of calcium, more than a cup of milk. Canned salmon, also eaten with its bones, supplies nearly as much calcium.
8. Drink tea
It contains enough fluoride to help prevent tooth decay, and is also rich in substances called polyphenols, which act as antioxidants and thus may help protect against cancer.
Tea drinking may also help strengthen bones. Besides the fluoride, flavonoids and other compounds in tea may be good for bones. Some people still worry that tea could weaken bones because of its caffeine, but several studies have now shown this is not the case.
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