By Sandra Holstein

Discover food secrets for better nutrition health.  The following ten food items all are rich in vitamins, calcium, fiber, potassium and are easy to fit into a busy schedule.

Sweet Potatoes: One of the best vegetables you can eat. They are loaded with vitamin C, carotenolds, potassium and fiber.  Mix in applesauce or pineapple for extra moisture and sweetness.

Grape Tomatoes: Sweeter and firmer than other tomatoes.  Their bite size shape makes them perfect for snacking, dipping or salads.  They are packed with vitamin C and A, and fiber.

Broccoli: Lots of vitamin C, carotenoilds and folic acid.  Cut off the tops, a great snack for dipping or just plain.

Wild Salmon: Wild salmon that is caught in the wild has less dioxin contaminant then farmed salmon.  Have lots of omega-3 fats that helps reduce heart attacks.

Crispbread: Whole grain rye crackers are loaded with fiber and are often fat free.

Fat-Free Milk: Excellent source of calcium, vitamins and protein.  Also unflavored low fat yogurt is another good source.  Add fresh strawberries, blueberries or bananas and you have yourself a wonderful healthy snack.

Brown Rice: You can now get Microwaveable or 10 minutes brow rice.  A great source of fiber, vitamins E and B-6, copper, and zinc.

Citrus Fruits: Perfect for a quick snack or dessert.  Full of vitamin C, folic acid and fiber.

Butternut Squash: A number of local markets now have peeled, seeded, cut and ready to go-into the oven, a stir fry, risotto or soup in their vegetable department. Every ½ cup has 5 grams of fiber and vitamins A and C.

Pre-Washed, Pre-Cut Bags of Greens: Kale, spinach, and broccoli slaw are loaded with vitamin C, carotenoids, calcium, potassium and fiber.  Easy to have a healthy salad fit into your busy schedule.

By daryl

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