Recipe: Greek Yogurt Whole Grain Chicken Alfredo. Reduced-fat milk retains 2 percent of fat. If dairy isn’t an option for you (based on your taste preference, or if you are a vegan, vegetarian or have lactose restrictions) there are several milk alternatives available on the market. What about soy milk and breast cancer? Black beans—like most varieties of beans and legumes—are high in protein and dietary fiber. Type keyword(s) to search. High in both protein and fiber, bulgur is a filling but low-calorie food that makes a great base for a vegetarian main dish or as a health-boosting ingredient in soups, salads, and stuffings. Avocados are also a good source of both insoluble and soluble fiber, as well as vitamin K, vitamin E, lutein (which helps protect the eyes), potassium (which helps to regulate blood pressure), and certain B vitamins. According to the Cleveland Clinic, not only do grass-fed cows make milk with significantly more beneficial omega-3 fatty acids, but because they are less stressed than conventionally raised cows, they also tend to produce more milk and richer milk. Walnuts also contain antioxidants, which can help protect against free radical damage, as well as protein and fiber. Salmon is chock full of omega-3 fatty acids, which, among other things, can keep your skin healthy and glowing and even give your mood a positive boost. Almond milk is consumable by vegans and is naturally lactose-free. Give this warm and soothing lemon thyme green tea a try. Almonds are a nut you should stock up on. We explain common diets to help you understand what might work for you. Reduced-fat and skim milk retain roughly the same amount of protein as whole milk but lose some of their vitamin content during processing and fat removal. Loaded with essentials like calcium, vitamin A, vitamin K, B vitamins, dietary fiber, potassium, and beta-carotene, Swiss chard comes in many varieties, but has a very similar flavor to beet greens (the two veggies are in the same botanical family). Here is a breakdown of the amount of protein, potassium and calcium found in a single serving (one cup) of each type of milk. Because of that bit of pre-cooking before packaging, it cooks up quickly and has a light, fluffy texture. Milk provides several key dietary requirements, but the levels of nutrients in each milk type can vary slightly. Reduced-fat milk contains 8 grams of protein, 9 percent of your daily value of potassium, and 29 percent of your daily value of calcium. Watercress, which is related to cruciferous vegetables like broccoli and cabbage, contains many of those veggies' health-boosting and cancer-fighting properties. They are also an excellent source of potassium and phytonutrients. Conversely, nuts, olive oil, and dark chocolate—some of the most calorie-dense foods in existence—appear to prevent obesity, diabetes, and heart disease. Walnuts are an excellent source of omega-3 fatty acids, which help lower bad cholesterol (LDL) and raise the good cholesterol (HDL) in your body. We've come far from the days of simply choosing plain or chocolate! And because it's a complete protein (containing all 9 essential amino acids), it's an excellent ingredient to use in vegetarian dishes. It can even be a deliciously complex addition to classic desserts. Today's Top Stories ... How to choose the healthiest chocolate . Rice milk is made from milled white or brown rice. Green tea contains a high level of polyphenols which are believed to prevent certain types of cancer like breast cancer and prostate cancer. Milk can be a powerhouse component of a healthy diet. Subscribe for regular emails full of useful and interesting Oklahoma-centric health and wellness info, from the doctors and health experts at INTEGRIS Health. Whole, non-fat, reduced, skimmed, almond, soy, rice — the grocery store milk aisle keeps expanding. Barley is a grain full of fiber, so it's digested more slowly by the body than more refined grains. Kale Salad With Apples And Toasted Almonds, Garlicky Orecchiette With Swiss Chard And Fontina, Maple Oatmeal With Cranberries And Pistachios, Gluten-Free Buckwheat Chocolate Chip Cookies, Broiled Bacon-Wrapped Chicken with Sweet Potatoes and Watercress, Heart Healthy Recipes Don't Have To Be Boring, These Are The Healthiest Foods At A Cookout. Recipe: Maple Oatmeal With Cranberries And Pistachios. Try using buckwheat flour to make pancakes or cookies with an earthy, slightly nutty flavor. It’s best to determine your personal dietary needs when picking the milk type that is right for you. Those little fish might not look like much, but the humble sardine is a nutrient powerhouse. on the planet. Whole milk contains 8 grams of protein, 9 percent of your daily value of potassium, and 27 percent of your daily value of calcium. Deceptively rich and creamy, a 100-gram serving has 130 calories and 191 mg of vitamin C, or twice that of an orange. But on the plus side, almond milk is much lower in calories and sugar compared to cow's milk and contains very little saturated fat. This widely used milk alternative is plant-based and consumed by both vegans and the lactose-intolerant. Some research finds that soy might ‘feed’ certain breast cancers because it can act like estrogen. With all varieties, choose the unsweetened versions. The fruit also contains Vitamin K, Vitamin E, Vitamin C, and Vitamin B1, B2, B3, B5 and B6. It's got small amounts of essentials like vitamin C, calcium, and fiber, and some varieties (savoy and bok choy, specifically) are good sources of beta carotene. Recipe: Bulgur and Cashew Stuffed Eggplant. An elimination diet can help link specific foods to symptoms such as indigestion, skin problems, inflammation and fatigue and identify foods that correlate with signs of sensitivity, intolerance or allergy. The beta-carotene found in sweet potatoes can also help to manage and stabilize blood sugar levels. Cabbage is a cruciferous veggie with few calories, no fat, and huge amounts of good-for-you nutrients. Check back to the INTEGRIS On Your Health blog for the latest health and wellness news for all Oklahomans. It's easy to cook with, or you could drizzle it on salads and soups. We generally think of oranges as the fruit to eat when you're in need of a little boost of vitamin C, but per serving, kiwis have about twice as much of the vitamin as oranges. The milk retains its fat (about 3.5 percent) and is slightly thick. Quinoa is technically a seed, but it cooks and tastes like a grain. Avocado is one of the healthiest low carb veggies (er, fruit actually!) Many varieties are also thought to have immune-boosting and anti-cancer properties. Additionally, mushrooms are the only plant source of vitamin D (a nutrient many of us are deficient in) and one of the only types of widely available produce that contain significant amounts of selenium. This processing lowers calories and slightly alters the milk's taste. It's the least likely of all of milk products to cause allergies, which makes it a good choice for people with allergies to dairy, soy, or nuts. You'd do well to add it to as many of your meals as possible while it's in season. Make sure you look for packages labeled "whole grain" rather than "multigrain." They're also high in healthy, monounsaturated fats that seem to lower bad cholesterol (LDL) and boost the good cholesterol (HDL) in the blood. 10 Today's Top Stories 1 The Most Popular Products of February 2021. According to a March 2013 article in HuffPost, researchers now know that dietary cholesterol and blood level cholesterol have very different effects on the body, and a recent scientific study even showed that eating whole eggs actually seemed to increase the level of good (HDL) cholesterol in the body. It's loaded with iron, folate, beta carotene, lutein, various antioxidant compounds, and has about double the fiber of most other leafy greens. Olive oil is an amazing source of healthy monounsaturated fats, which, according to the Mayo Clinic, may lower overall cholesterol in the body and lower the risk of heart disease. Nut butters are an excellent source of healthy, unsaturated fats. Even better, oat milk is not only trendy, but has many benefits for your overall health. Studies suggest it can also help reduce sharp increases in blood sugar after a meal, which can be especially beneficial for people with type 2 diabetes. They also have less saturated fat, which has been shown in studies to raise your "bad" cholesterol and put you at a higher risk for heart disease. No wonder it's an Eat This, Not That! Recipe: Bruschetta Chicken Stuffed Avocados. Best known as a good source of vitamin C, oranges are a go-to food when your immune system needs a little boost.