The 33 Greatest Foods for Healthy Living

(Page 6 of 6)

February/March 2005
By David Feder  
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Avoid highly processed “junk food” and choose Real Food — fresh fruits and vegetables, poultry, fish and healthful nuts, grains, oils and sweeteners described above. If you make these nutrient-dense foods a regular focus of your diet, you’ll feel better and live longer.

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David Feder is a journalist and a registered dietitian living in Des Moines, Iowa.

Potatoes — Don’t Knock ’em ... Mash ’em!

Pity the poor potato. True, it is the No. 1 vegetable in the United States, but that has been more a reflection of the injury the food industry has perpetrated on this homely, but effective, staple starch — with high-temperature treatments such as frying and baking. And that’s where the critics come in. When subjected to high temperatures, the potato’s starch is broken into smaller fractions, leading to faster metabolization and less efficient storage of its sugar molecules in our bodies.

But when the potato is boiled, the opposite occurs. The potato retains starch in large molecules that take longer to break down in the stomach, and glycogen is stored more efficiently in our livers and muscles. It is the glycogen form of carbohydrate that our bodies use best for energy and endurance. For a nearly complete one-dish meal, scrub and steam 1 pound of potatoes. Mash them with 1 cup of cooked chickpeas (garbanzo beans), 2 to 3 tablespoons olive oil and a half cup of chopped cilantro, basil or parsley. Season to taste with salt and pepper.

— Mark Anthony, who holds a Ph.D. in Nutritional Sciences and is the author of Gut Instinct: Diet’s Missing Link (www.dietsmissinglink.com).

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  • Jason M 12/21/2008 7:00:25 PM

    Fish actually contain about the same amount of cholesterol as red meat. Saturated Fat and cholesterol are very health. Really research this. There is so much information and commonsense to back it up. Start with the Weston A Price Foundation, and go from there.

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