Healthy Foods

1. Healthy Foods

2. STRAWBERRIES vs. BLUEBERRIESThe winner: Blueberries Both are health all-stars, but a study in the Journal of Agricultural and Food Chemistry reported that blueberries (particularly wild ones) showed the most antioxidant activity of all the fruits tested. "These antioxidants help keep your immune system strong," says Dulan, "and reduce muscle-tissue damage from exercise." Healthy Choice: Mix blueberries into lean ground beef for burgers. The juicy fruit will help keep the meat moist.

3. CHICKEN BREAST vs. TURKEY BREASTThe winner: Turkey Breast Both breast meats are free of saturated fat, but turkey has three additional grams of protein per three-ounce serving, plus more iron (which helps deliver oxygen to muscles) and selenium. "This mineral functions as part of an enzyme called glutathione peroxidase," says sports dietitian Suzanne Girard Eberle, R.D., author of Endurance Sports Nutrition. This enzyme works as an antioxidant to protect cells from free radicals that may contribute to cancer and heart disease. HEALTHY CHOICE: Make your own lunch meat to avoid the excess sodium in much deli turkey. Bake turkey breasts, slice them thinly, and add to sandwiches.

4. PEANUT BUTTER vs. ALMOND BUTTER The winner: Almond butter Almond butter has more calcium and magnesium, a mineral that's often lacking in runners' diets and is important for muscle contraction. While the two nut butters contain about the same amount of fat, the almond variety has 60 percent more monounsaturated fat. "When consumed in place of saturated fat," says Dulan, "monounsaturated fat lowers harmful LDL levels to help decrease heart disease and stroke risk." Almond butter also has three times more vitamin E, an antioxidant that may reduce cancer risk. HEALTHY CHOICE: Use almond butter instead of PB on your bagel. Blend it into a postrun smoothie, or stir it into oatmeal. More Small Food Tweaks For Your Diet Makeover

5. SPINACH vs. KALEThe winner: Kale Kale's nutritional might would win over even Popeye. Gram for gram, kale contains four times more vitamin C, and one and a half times the amount of immune boosting vitamin A and vitamin K. "Vitamin K ensures that blood clots properly," says Eberle, "but it's also needed to make a bone protein essential for strong, healthy bones." Kale contains three times more lutein and zeaxanthin, antioxidants deposited in the retina that work together to protect eye health. HEALTHY CHOICE: Make kale "chips": Spread bite-sized pieces on a baking sheet. Spray with olive oil, season with salt, and bake for 15 minutes (until crisp).

6. COW'S MILK vs. GOAT'S MILK The winner: Goat's milk When Spanish researchers compared cow's and goat's milk from animals raised under similar conditions, they found that both have the same amount of essential amino acids needed to repair and build muscle. But goat's milk contains a larger percentage of omega-3 fats, as well as calcium, phosphorus, magnesium, and conjugated linoleic acid (or CLA). Studies suggest CLA has a number of effects, including lowering cancer risk, improving bone health, and helping reduce body fat. HEALTHY CHOICE: Use tangy, slightly sweet goat's milk (found at health-food stores) the same way as cow's milk-on cereal, in smoothies, and when baking.

7. WHEAT BREAD vs. RYE BREAD The winner: Rye bread According to a study in the Nutrition Journal, researchers in Sweden found that participants who ate rye bread for breakfast experienced less hunger later in the day compared with those who ate wheat bread. Hanna Isaksson, the lead study author, believes that rye's ability to quell hunger is due to its high fiber count. Rye can have up to eight grams of fiber per slice-even more than whole wheat. HEALTHY CHOICE: Rye bread often contains some refined wheat flour, so to get the most fiber, buy "100 percent rye" loaves or make sure whole rye flour or meal is the first ingredient.

8. 10 Dirtiest Foods That Can Make You Sick

9. The Dirty 10 • 1. ChickenIn one study cited by Men's Health, more than 40 percent of chicken samples contained bacteria that can sicken, including • E. coli. • 35 years ago, Rocky downed five raw eggs like a true champion. But today, with the risk of salmonella, eggs are one of seven dirty foods

12. 2. Ground Beef Simply because of the way ground beef is made through heavy processing, it has the potential to be loaded with deadly E. coli bacteria and more. E.coli大肠杆菌中

13. 3. Ground TurkeyOne in four packages of ground turkey tested by Men's Health contained bacteria. This becomes a greater concern as more people substitute ground turkey for ground beef thinking it's a healthier alternative.

14. . OystersBeware of raw oysters! • Many are tainted not only with bacteria, • but also the Norovirus.诺沃克病毒

15. 5. EggsThe incredible edible egg is also associated with more than 600,000 cases of food poisoning each year and more than 300 deaths. Cook eggs completely and never eat them raw. • Salmonella 沙门氏菌

16. 6. CantaloupeCantaloupe rinds often contain dangerous bacteria that are hard to wash away. Cut through that rind with a knife and the bacteria can be transferred to the fruit. Listeria李斯特 if you catch this 1 in 5 will die.

17. PeachesThis favorite juicy summer fruit is dangerous because the peach fuzz makes it difficult to clean off all the pesticides.

18. 8. Pre-Packaged Tossed SaladsThese bagged salads are one of the greatest conveniences of the past decade, but they can also be one of the biggest sources of food poisoning since the contents are often contaminated with E. Coli, according to Men's Health.

19. 9. Cold CutsIt looks like delicious shaved ham or turkey to you. But it could contain the dangerous bacteria Listeria, which is especially risky for infants and the elderly. Listeria can be spread by the deli slicer, and it can even grow in a cold refrigerator. What can you do? Experts advise you to transfer the deli meat to a fresh package when you get home and only buy enough for one week at a time.

20. 10. ScallionsIf these green onions are left uncooked, they have the potential to become bacterial breeding grounds. They've also been linked to fatal outbreaks of Hepatitis-A.

21. The 5 Safest Fish to Eat Mercury 水星 Poisoning 毒化 from fish 从鱼 What Fish is safe 什么鱼是安全的

22. Salmon • Lately, shopping for salmon has become as confusing as filing taxes and choosing between farm-raised and wild is only the beginning. But there’s good reason why this majestic fish remains such a popular choice among parents and kids — it’s full of vitamins, lends itself to countless easy preparations, and has an undeniably rich, delicious flavor. Available during the late spring and summer months, Wild Alaskan salmon — a category that comprises the pink, coho, sockeye, chum, and king (Chinook), varieties — is always the best choice. These fish come from relatively stable populations, are caught using traditional, low-impact methods, and are low in PCBs (polychlorinated biphenyls). • In contrast, farmed Atlantic salmon, most of which come from Canada, present a host of risks: The majority are raised in densely stocked pens in coastal waters, a practice that often leads to pollution and disease and can threaten surrounding waters and native fish. Plus, due to their feed, farmed salmon contain significantly higher levels of PCBs than wild salmon, prompting the Environmental Defense Fund to warn against feeding kids more than one portion each month.

24. Rainbow Trout • Unlike certain types of farmed fish, freshwater rainbow trout is a great choice for dinner because it’s raised in an ecologically responsible way, is replete with B vitamins, and has a soft texture and full flavor that kids naturally like. Most of the country’s trout comes from Idaho, where it’s farmed in inland tanks and ponds, so there’s no danger of the fish mingling with native species. In many ways, farmed trout is safer than wild trout, which once proliferated in the Great Lakes but have been over-fished over the past decades and are now full of PCBs. Especially good when roasted or pan-fried, rainbow trout are good for other reasons too — they respond well to a diet that includes alternative proteins like soybean and wheat. That’s a good thing for small fish like herring and anchovies, which are often ground up in massive quantities to make fishmeal for larger, farmed fish. Rainbow trout are available year-round.

26. Tuna • Back in the 1920s, shortly after the country’s first tuna cannery opened in Los Angeles and every kid wanted tuna sandwiches for lunch, moms had to do little more than choose between Bumble Bee and StarKist at the grocery store. Nowadays, the situation is a bit more complicated, but canned or fresh, tuna is still one of the top fish to feed children. • It has a fantastic roster of nutrients — plenty of omega 3s, yes, but also lots of vitamin A and magnesium. Whether you’re buying albacore, yellowfin, bigeye, or skipjack (most canned tuna consists of albacore or skipjack), read the labels and seek out fish that are caught by trolling or pole-and-line gear, not longlines, which tend to catch endangered sea turtles, birds, and sharks. • Also noteworthy: tuna caught via longlines are usually larger and possess higher levels of mercury. And — though I love sushi as much as the next guy — bluefin tuna, known as maguro or toro at sushi restaurants, should be avoided altogether due to exceptionally high levels of mercury and a severely diminished population owing to over-fishing. When buying tuna steaks, be sure to ask how the fish was caught; when buying canned tuna, look for the Marine Stewardship Council seal.

28. Tilapia • Tilapia may not have the star power of the other omega 3-rich swimmers on this list, but lately this freshwater fish has sparked the interest of seafood experts who’ve found that it’s well-suited for farming and doesn’t lead to lots of environmental problems. Native to Africa, tilapia has firm, neutral-tasting flesh that’s a natural partner to marinades and sauces, plus it’s a good source of antioxidants and calcium. • What’s more, it grows rapidly and lives off waste and algae, which means it’s not dependent on precious marine resources. Combined with low concentrations of contaminants, it’s little wonder that tilapia has become a favorite choice for parents. (In fact, tilapia production has tripled over the last twenty years; today, about six billion pounds are raised each year.) There’s one thing to look out for when buying this fish, though. While tilapia farmed in this country is safe, the fish raised in Latin American and Asian countries is poorly regulated and should be avoided. Tilapia is available year-round.

29. Sardines • Sardines just might be the world’s most underrated fish. After all, even Notorious B.I.G. rapped about eating them for dinner to illustrate his humble roots. What many people don’t know, however, is that few other fish are as ocean-friendly, packed with healthy benefits for kids and tasty at the same time. Though the country’s sardine population nearly vanished in the 1940s, today the prolific breeders exist in such abundant numbers along the Pacific coast that there’s no longer a danger of over-fishing. And unlike larger fish that are more likely to contain harmful contaminants, sardines are free of mercury and PCBs, which means you can serve them frequently. More good news: the silvery, fatty fish are also among the best sources of brain-building omega-3s — in fact, one can of sardines boasts roughly 1.9 grams, even more than what’s found in a similar portion of salmon. Fresh sardines are available during summer months, but there are plenty of canned options, too; brands like Wild Planet, Cole’s, and King Oscar are all excellent.

30. The 5 Safest Fish to Eat • (Based on Mercury Levels) • Keep in mind that researchers are still trying to figure out the full extent of the negative health effects of mercury exposure. But for now, commercially sold fish are generally considered safe up to 1 part per million (ppm) of mercury in fish. • If you’re in a high-risk group (pregnant women and young children), avoid eating the skin and fatty parts of fish, where contaminants collect. • Based on their low levels of mercury, these are the top five safest fish to eat: • Mercury level in parts per million (ppm) Parts per million Anchovies 鲥鱼 (.017) • Catfish 鲶鱼(.025) • Haddock (Atlantic)黑线鳕(大西洋)(.055) • Butterfish白鲳(.058) • Croacker (Atlantic) 黄花鱼(.065)

31. The 5 Most Dangerous Fish to Eat • (based on high mercury levels) • Here are the top five most dangerous fish to eat based on their average mercury levels, starting with the most dangerous. Cut back on consumption accordingly: • Mercury level in parts per million (ppm) • Tilefish (1.45) • Shark (0.99) • Swordfish (0.97) • King Mackerel (0.73 ) • Tuna (Bigeye) (0.68) Mercury, Hg