In the food world, the biggest celebrity of all might be kale—the Shakira of salads, the Lady Gaga of leafy greens. And yes, it really does have plenty of benefits—including high levels of folate and more calcium, gram for gram, than a cup of milk. But it’s actually not the healthiest green on the block.
If you buy turnips with the tops on, you get two vegetables in one. Turnip leaves are another Southern favorite are considered a delicacy. More tender than other greens and needing less cooking, this sharp-flavored leaf is low in calories yet loaded with vitamins A,C, and K as well as calcium.
In one study, the average GI value for roasted sweet potato was 82, for baked sweet potato 94, and for boiled sweet potato 46. Stir-Frying: Multiple studies have shown better absorption of the beta-carotene from sweet potatoes when fat-containing foods are consumed along with the sweet potatoes.
Eggs are easy to eat, well-tolerated by young and old, adaptable to any meal, and inexpensive. Whether you prefer designer or generic eggs, manage your egg intake over the course of a week. On days when you enjoy eggs for breakfast, it's wise to limit foods high in cholesterol and saturated fat for the rest of the day.
The grilled chicken salads offered at a handful of fast food chains are among the best options -- as long as the chicken is grilled, not fried, and the dressing is light. One standout is McDonalds' Southwest Salad, which is the highest in fiber and protein and among the lowest in saturated fat among the major chains' chicken salads.