Food for Thought

According to the nonprofit Center for Science in the Public Interest, these are the 10 foods that you need to eat to ensure good nutrition and low-fat in your diet:

• Sweet potatoes. "A nutritional all-star" -- one of the most nutritious vegetables you can eat. They are loaded with carotenoids, fiber, potassium and vitamin C.

• Whole grain bread. Higher in fiber and with over a dozen more vitamins and minerals than white or "wheat" flour.

• Broccoli. Filled with vitamin C, carotenoids, and folic acid.
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• Strawberries. An excellent choice for loads of vitamin C and fiber. Organically grown berries reduce the risks of pesticide residue.

• Beans. Garbanzo, navy, kidney, pinto, lentil, or black all are inexpensive and rich in protein, iron, and fiber.

• Cantaloupe. Only a quarter of a melon supplies the average person with most of the daily needed vitamin A and C.

• Spinach and kale. Popeye was right, these are both loaded with calcium, fiber, and vitamin C.

• Oranges. These sweet and juicy fruits are filled with vitamin C, fiber and folic acid.

• Oatmeal. Whole grain oatmeal is inexpensive and has no added sugar or fat.

• Fat-free (skim) or 1% milk. Great source of calcium, vitamins, and protein, with little or no artery-clogging fat.