ALMONDS Almonds — fresh, home-roasted, or made into almond butter — are a great snack food, and they’re high in protein and the good kind of fat!

What’s so SUPER about almonds?

Almonds help prevent heart disease, because they contain a lot of mono-unsaturated fat, antioxidants, and minerals. They can help you reduce your cholesterol and lower your blood pressure.

Almonds protect against diabetes by preventing after-meal surges in blood sugar!

What else is very good about almonds?

Almonds are protein powerhouses—they have more protein than eggs!

One quarter cup of almonds provides half your daily requirement of Vitamin E and manganese.

Where almonds come from:

An almond is not really a nut — it’s the seed of the fruit of the almond tree. Almonds look like this when

they are growing:

Some almond facts and ideas:

Almonds are freshest in mid-summer, but you can buy packaged almonds all year round.

Smell almonds before you buy them! They should smell sweet and nutty.

If they smell sharp or bitter, they have gone bad!

“Roasted almonds” from the store

are actually deep-fried! For healthier (and cheaper) eating, roast them yourself on a cookie sheet in a

low oven (160-170° F) for 15–20 minutes.

Try almond butter instead of peanut butter for sandwiches and snacks!

Add almonds to cereals, salads, and

vegetable dishes!

AVOCADOS Avocados are great for your health, and they’re delicious in salads, on sandwiches, or mashed with lime juice and spices to make guacamole!

What’s so SUPER about avocados?

Avocados are rich in monounsaturated fat — that’s the good kind! It helps

reduce cholesterol in your bloodstream, and that reduces your risk of heart disease and stroke!

Avocados contain lots of fiber, which helps your digestion. They also have lots of minerals and vitamins that strengthen your bones, protect your

heart, and help prevent high blood pressure and diabetes.

What else is very good about avocados?

Avocados have more folate, potassium, vitamin E, and magnesium

than most other fruits or vegetables. They help your brain and may help prevent prostate cancer.

They help you absorb the nutrients in other superfoods like carrots,

tomatoes, and spinach.

Avocados make you feel full — so they help you control your weight.

Where avocados come from:

Avocados grow on trees. They look like this when they are growing:

Some avocado facts and ideas:

Avocados originated in Central America. The Aztecs loved them!

Hass avocados are smaller than

West Indian avocados, but they have more nutrition per ounce and a

creamier texture.

Avocados are ripe when they feel just a little soft to the touch. Unripe

avocados will ripen in your kitchen in a few days.

Try spreading avocado instead of butter or mayonnaise on sandwiches!

BANANAS Banana season is all year round. Grown in the tropics, they are a favorite fruit

all over the world.

What’s so SUPER about bananas?

Bananas are an excellent source of potassium, which you need for normal

blood pressure and heart function.

Bananas help your digestion and protect you against stomach ulcers.

Along with other fruits, they help protect your eyes from macular degeneration.

What else is very good about bananas?

Ripe bananas contain excellent antioxidants, which protect your body cells from damage.

They strengthen your bones by helping your body absorb calcium.

They are a good source of vitamin C, vitamin B6, and fiber.

Where bananas come from:

Bananas are a tropical fruit. Most bananas sold in the U.S. are grown in Central America. Bananas look

like this when they are growing:

Some banana facts and ideas:

Bananas are picked and shipped when they are green. They ripen at room temperature. When the skin

is yellow, the banana is ready to eat.

For the most antioxidants, eat

bananas that are fully ripened.

To get them to ripen faster, store bananas in a paper bag.

Never refrigerate bananas until they are fully ripe! Refrigeration stops their ripening process once and for

all.

Bananas are great in smoothies!

Kids love an almond butter and banana sandwich on whole wheat bread drizzled with honey.

BEANS The bean family includes pinto beans, kidney beans, black beans, garbanzos (chickpeas), lentils, and many other varieties. All of them are great for you!

What’s so SUPER about beans?

Beans are a fantastic source of fiber, which protects you from many

intestinal problems and reduces your cholesterol. Fiber also helps prevent sudden rises in blood sugar after meals, which means that beans are a

great food for diabetics!

Beans are a great replacement for meat as a source of protein. Protein is a

necessary part of our diet, but meat contains a lot of saturated fat along with its protein. Beans provide the protein without the fat!

What else is very good about beans?

They help prevent heart disease.

They are a good source of vitamin C, vitamin B6, and many minerals.

Where beans come from:

Beans are actually large seeds. The fruit of the bean plant is a pod,

which contains individual seeds – the beans. Dried pinto beans in a pod look like this:

Some bean facts and ideas:

Keep dried beans in a cool, dark place in a closed container. They will stay good for up to 12 months.

Canned beans are almost as good for your health as dried beans, and

they are quicker to prepare. But some canned beans contain unhealthy amounts of salt, so look

for low-sodium canned beans!

Add beans to soups, casseroles, or

salads!

Beans are famous for causing gas.

To prevent this, boil the beans for a few minutes, then let them stand for an hour or more. Drain off the

water, rinse the beans, add fresh water, and cook the beans as usual.

BLUEBERRIES Blueberries are bursting with nutrients and flavor, yet very low in calories.

What’s so SUPER about blueberries?

After you eat some blueberries, they sweep some harmful things right out of

your body. By doing that, they help prevent heart disease and cancer, reduce your blood pressure, and slow the effects of aging.

Blueberries are antioxidants. The harmful things they sweep out of your

body are called free radicals. Blueberries are the best antioxidants of all foods.

What else is very good about blueberries?

They strengthen your blood system so the blood flows more easily.

They improve your eyesight and protect you from some kinds of bad

eye diseases.

They help you digest your food better, and they help prevent ulcers.

Where blueberries come from:

Blueberries grow on bushes, or shrubs. They look like this when

they are growing. There are places in nearby Michigan where you can pick them yourself.

Some blueberry facts and ideas:

Ripe blueberries should be stored in a covered container in the

refrigerator.

No nutrients are lost from freezing blueberries.

Pureed blueberries are delicious!

Put them on hot or cold breakfast cereals.

Add them to salads!

For an elegant and delicious dessert,

layer yogurt and blueberries in fancy glasses.

BROCCOLI Broccoli is one of the healthiest foods you can eat, packed with vitamins,

minerals, and fiber. Its taste is sweet and mild.

What’s so SUPER about broccoli?

Broccoli and its relatives (for example, cauliflower, cabbage, kale) are great

detoxifiers and antioxidants: they help sweep toxins (poisons) out of your body.

Eaten three or more times a week, broccoli helps prevent many forms of cancer.

What else is very good about broccoli?

Broccoli boosts your immune system and protects you from heart disease and eye cataracts.

It contains lots of calcium, for stronger bones, and lots of fiber, for good digestion.

One cup of broccoli contains twice your daily requirement of vitamins C and K, and is a good source of vitamin A, many B vitamins, and many minerals.

Broccoli helps prevent birth defects because it’s rich in folic acid.

Where broccoli comes from:

Broccoli looks like this when it is growing.

90% grown in the US comes from

California, especially the Salinas Valley.

Italians brought it to the US from Calabrese & brocco is the Italian word for branch or

arm.

Some broccoli facts and ideas:

Buy broccoli that looks crisp and

green. Flowers or yellowish florets are signs of broccoli that is too old.

Chop broccoli 5 minutes before you

cook it. This helps release its powerful anti-cancer enzymes.

Add raw broccoli florets to salad or serve them with dips.

For the best anti-cancer benefits,

cook broccoli lightly: Steam or saute it for no more than five minutes.

For a delicious treat, saute broccoli in extra virgin olive oil with garlic!

BROWN RICE Brown rice can be eaten just like white rice, but it’s MUCH better for you. And

it has a nice nut-like flavor!

What’s so SUPER about brown rice?

Brown rice and other whole grain foods help prevent adult diabetes,

childhood asthma, and heart disease.

Brown rice protects you against colon cancer, because it contains a lot of

fiber and selenium. Fiber helps food move through the colon more quickly, and selenium strengthens your immune system.

What else is very good about brown rice?

Brown rice is an excellent source of manganese, which gives you energy and helps your blood make antioxidants.

It is a very good source of B vitamins and magnesium, which prevent beriberi and other diseases.

The good oils in brown rice lower your cholesterol.

Eating brown rice and other whole grains can help you lose weight.

Where brown rice comes from:

Originally from Asia, rice in the US

is grown in Texas, Arkansas, & Louisiana. Rice is grown in fields

called “paddies,” which look like this:

Some brown rice facts and ideas:

Compared to brown rice, white rice has practically no nutritional value. The processing that converts brown

rice into white rice destroys two thirds or more of all the vitamins,

60% of the iron, and all of the dietary fiber.

Store uncooked brown rice in the

refrigerator or some other cool place, to keep its natural oils from becoming rancid.

When you eat in a restaurant, ask for brown rice instead of white rice!

GARLIC Garlic is featured in some of the world’s best cooking

— and it’s also great for your health!

What’s so SUPER about garlic?

Garlic’s unique smell comes from the sulfur compounds it contains, which

are natural antibiotics — that is, they kill many types of bacteria. They also work against fungi and viruses, so they can be called antivirals and

antifungals as well as antibiotics.

What else is very good about garlic?

Garlic may reduce your risk of many diseases, from the common cold to cancer, arthritis, and heart disease.

It’s a very good source of vitamins C and B6, essential for good

health.

It supplies minerals that help the body’s immune system.

Where garlic comes from:

Garlic grows underground, like onions and potatoes. Most comes to

us from California. It’s the bulb of the garlic plant. Here’s what a field of garlic plants looks like:

Some garlic facts and ideas:

A whole garlic bulb is sometimes called a head of garlic. It’s made up

of individual pieces called cloves.

To peel a clove of garlic, press down

on it with the flat side of a large knife—then the skin comes off easily!

Chopping garlic helps release its

healthful compounds, including allicin, which kills bacteria and fungi.

Raw garlic tastes very strong. Cooking makes it sweeter.

Use chopped garlic in stir-fried

dishes, and add garlic cloves to soups and stocks. If you roast a whole head in the oven, it becomes mild-tasting

and soft, and you can squeeze it onto crusty bread for a special appetizer!

GREEN TEA All colors of tea — black, oolong, green, or white — are very good for you. Green

tea is the healthiest and most natural of them all.

What’s so SUPER about green tea?

Green tea has no calories and lots of health benefits: It helps lower blood

pressure and cholesterol, protects your skin from sun damage, and helps prevent many illnesses, including cancer!

Tea’s benefits come from its antioxidants, called flavonoids. Of all the teas, green tea has the highest flavonoid levels.

What else is very good about green tea?

Tea is as good as water for supplying the fluid your body needs, but the antioxidants in tea provide health benefits that water does not have.

Where green tea comes from:

Green tea is made from the leaves of the green tea plant, mostly grown in

China, which looks like this when it is growing:

Some green tea facts and ideas:

Green tea is less processed than other teas, more like the fresh leaf.

Tea contains caffeine, but less than coffee — so it wakes you up, but it’s

gentler on your nerves! Decaffeinated tea lacks most of the health benefits of regular tea. To reduce caffeine in

green tea, try brewing it for just one minute instead of the normal three minutes.

For the best health benefits, drink fresh brewed tea, not “instant” tea.

Tea bags are just as healthy as loose tea leaves, and they’re easier to use!

Iced tea is a great drink on hot days.

Green tea is inexpensive, easy to make, and sold everywhere. And it

tastes good!

OATS Oats are genuine whole-grain superfoods!

What’s so SUPER about oats?

Oats are one of the very best sources of dietary fiber, which helps your

digestion. But that’s not all it does: The special kind of fiber in oats also reduces the cholesterol in your blood, so it helps prevent heart disease and

stroke!

Eating oatmeal helps protect you against diabetes. If you already have diabetes, oatmeal is even more important, because it helps stabilize your

blood sugar levels.

What else is very good about oats?

Oats contain a lot of vitamins and minerals (including manganese,

selenium, and magnesium) that help your immune system.

Oats are low in calories but high in protein.

Where oats come from:

Oats are a grain — the seed of a grass-like

plant. They are grown in North America, locally in Minnesota, the Dakotas, Iowa &

Wisconsin. They look like this when they

are growing:

Some oats facts and ideas:

Oatmeal is a whole grain food — it contains all parts of the grain,

including the bran and the germ. (Refined grains, such as white flour

and white rice, strip those healthy parts away.) Even instant oatmeal

is a whole grain food!

Store oatmeal in the refrigerator or some other cool, dark place, to keep

its natural oils from going bad.

Buy plain oatmeal, not the sugary, flavored versions. Add your own

fruit and flavorings at home!

For a healthy and tasty snack, make

oatmeal cookies!

Many people who are allergic to wheat (because of its gluten) can eat

oats and oatmeal.

OLIVE OIL Olive oil – and especially extra virgin olive oil – is great for your health and it has

a rich, natural flavor.

What’s so SUPER about olive oil?

Olive oil is a mono-unsaturated fat. It helps protect you from heart disease and hardening of the arteries. It can also reduce the risk of breast cancer, colon cancer, and heart attack.

What else is very good about olive oil?

It’s a great source of Vitamin E.

It is the best antioxidant of any oil: it helps sweep some harmful

things right out of your body to help prevent heart disease and cancer, reduce your blood pressure, and slow the effects of aging.

Used in place of butter, margarine, or animal fats, it will help lower your cholesterol.

Where does olive oil come from:

Olives grow on trees. First cultivated in Mediterranean countries, they are grown in the US today, mostly in

California. They are crushed and then pressed to extract their oil.

Some olive oil facts and ideas:

Olive oil is great on salads, on bread, or drizzled on vegetables or pasta.

Extra virgin olive oil is the healthiest kind of oil, and the best-tasting.

Virgin oil comes directly from pressing, without chemical treatment. Extra virgin oil is virgin

oil of the highest quality.

“100% Pure Olive Oil” may contain

chemically treated oil.

Olive oil is perishable. Store it in a cool, dark place or in the

refrigerator. Olive oil becomes solid when cold, but it liquefies quickly at

room temperature.

ORANGES Oranges are sweet, juicy, and beautiful to look at. There are not many people

who don’t enjoy orange slices or orange juice!

What’s so SUPER about oranges?

Oranges are a great way to get the vitamin C you need. Vitamin C protects

you against a host of diseases, from colds to cancer. You literally can’t live without it!

Other nutrients in oranges help the vitamin C work, so drinking orange juice or eating an orange is better than taking vitamin C pills!

What else is very good about oranges?

Oranges protect you against heart disease, high blood pressure, and strokes, too.

Oranges provide fiber, which is good for your digestion.

Oranges have antioxidant properties, helping to sweep bad things right out of your body.

Where oranges come from:

Most US oranges come from Florida or California. Oranges grow on

trees. They look like this when they are growing:

Some orange facts and ideas:

Valencia (or “juice”) oranges have seeds; navel oranges are seedless.

Many “juice drinks” contain a little juice and a lot of sugar water. For better health, just eat an orange, or

squeeze it to make juice.

Fresh-squeezed orange juice is

healthier and better-tasting than frozen or bottled juice!

Wash oranges before cutting or

peeling, to keep surface germs from getting on the fruit.

POMEGRANATES Pomegranates are full of juicy red seeds that look like jewels and taste sweet

and tangy.

What’s so SUPER about pomegranates?

Pomegranate juice is packed with antioxidants, which sweep some harmful

things right out of your body. By doing that, they help prevent heart disease and cancer, reduce your blood pressure, and slow the effects of

aging.

Pomegranates are a great anti-inflammatory food.

What else is very good about pomegranates?

They are a good source of vitamin C, vitamin B6, and potassium.

Where pomegranates come from:

Pomegranates grow on a tree in

drier climates all over the world. In the US they grow in California &

Arizona. They look like this when they are growing:

Some pomegranate facts and ideas:

Pomegranates keep well in the

refrigerator for up to two months.

To separate the seeds from the pulp,

cut the fruit into quarters and put it in a bowl of water. Then peel away the skin and the bitter white

membrane—the seeds will sink to the bottom.

Try adding pomegranate seeds to

salads and desserts, or as a garnish for meat or fish dishes.

Buying pomegranate juice is an easy way to get the health benefits of this superfood.

Be careful — pomegranate juice can stain your clothes! In fact, it’s often

used as a natural red dye.

QUINOA The Incas considered quinoa a sacred food, “the mother of all grains.” They were onto something — quinoa is easy to cook, fluffy and tasty, and great

for your health!

What’s so SUPER about quinoa?

Quinoa is high in protein. If you are a vegetarian or just want to eat less meat, quinoa is a great way to boost the protein content of your diet!

Quinoa is a good source of magnesium, a mineral that helps relax your

blood vessels. This may help people who suffer from migraine headaches, diabetes, and hardening of the arteries.

What else is very good about quinoa?

Quinoa is gluten-free and easy to digest.

Quinoa is a good source of dietary fiber and minerals.

Where quinoa comes from:

Quinoa is the seed of a plant related to spinach. It was first grown in the

Andes Mountains of South America, but now it is cultivated more widely.

It looks like this when it is growing:

Some quinoa facts and ideas:

Quinoa seeds have a soapy outer coating that tastes bitter. Before

cooking, rinse or soak the seeds well to remove this coating. Most

packaged quinoa has been pre-rinsed, but you should rinse it yourself to make sure!

Cook quinoa like rice: Boil two cups of water with one cup of quinoa, and then cover the pot and simmer for

14 to 18 minutes. For more flavor, use vegetable or chicken stock

instead of water.

Serve quinoa with nuts and fruit for a healthy breakfast, or eat it instead

of rice at dinner!

RED BELL PEPPERS Add a bright red food to your diet! Red bell peppers bring color, flavor, and lots

of healthy nutrition to what you eat!

What’s so SUPER about red bell peppers?

Red bell peppers are loaded with vitamins C and A, two powerful

antioxidants that are great for your heart, lungs, joints, and general health.

Red bell peppers contain beta-carotene and other nutrients that protect

your eyes from age-related problems like cataracts and macular degeneration.

What else is very good about red bell peppers?

The vitamin A in red bell peppers may help protect against lung cancer and emphysema.

Red bell peppers are good sources of fiber, which helps digestion.

They contain vitamin B6 and folic acid, which are good for your heart.

Where red bell peppers come from:

Red bell peppers originated in South America, but now they are grown all

over the world. They look like this when they are growing:

Some red bell pepper facts and ideas:

Red bell peppers are sweet, not hot!

They keep well in the refrigerator or

freezer.

Wash peppers well under running

water. Some are coated with wax to help them stay fresh, so you should scrub them well.

Raw bell peppers are crunchy and juicy. Eat them sliced or diced, with dips or in salads!

Bell peppers are great sauteed with onions and other vegetables, or

stuffed and baked.

If you are worried about pesticide residues, buy only organic bell

peppers!

SALMON Wild salmon is among the healthiest of all foods. Fresh, frozen, or canned,

salmon is the best fish you can eat.

What’s so SUPER about salmon?

Wild salmon contain high amounts of omega-3 fatty acids — not only good,

but essential to your health! Omega-3 fatty acids help keep your blood pressure low and your heart healthy.

What else is very good about salmon?

Salmon’s omega-3 fatty acids may help reduce your risk for diabetes, cancer, Alzheimer’s disease, strokes, and other illnesses.

Salmon is rich in protein, vitamins, and minerals.

Salmon contains very little mercury, so you can eat it safely several times a week.

Where salmon come from:

Salmon hatch in freshwater streams, as in Oregon & Washing-

ton state, and swim to the ocean. When full grown, they return to

their original stream to mate and lay eggs.

Some salmon facts and ideas:

Broiled, baked, or poached salmon makes a great main course, and

canned salmon is great in salads or sandwiches.

Try ground salmon patties for a healthier kind of burger!

Farm-raised salmon are less

expensive than wild salmon, and they are also a good source of omega-3 fatty acids.

When buying salmon, use your nose: Make sure it smells fresh, not

“fishy”! Store salmon in your refrigerator, but only for a short time.

SOYBEANS In many forms – as tofu, as edamame beans, and as tempeh, among others –

soybeans have exceptional health-giving qualities.

What’s so SUPER about soybeans?

Soybean products are excellent sources of protein, while they are also low in

calories and saturated fat.

The omega-3 fatty acids in soybean products can protect you from heart

attack and stroke by lowering your cholesterol.

What else is very good about soybeans?

Soybean products are a very good source of iron and copper, which

you need for healthy blood cells.

Soybean products contain lots of selenium, manganese, and other minerals that help protect you from cancer and from inflammatory

diseases like asthma and arthritis.

Where soybeans come from:

This is what soybeans look like as they are growing. 56% of the world’s soybeans are grown in the US and

Illinois is the leading soybean producing state.

Some soybean facts and ideas:

Soy sauce, a mixture of soybeans and other ingredients, often contains a lot of salt, and it doesn’t have the healthy qualities of soy products such as tofu, edamame beans, and tempe.

Tofu comes in soft, firm, and extra-firm textures. Soft is good for mixing in salad dressings, sauces, and desserts. Firm and extra-firm are great in stir-fries.

Edamame is boiled immature soybeans. You can buy them in fresh or frozen forms. If you buy packaged ones, watch out for

possible high salt content!

Tempeh is a whole soybean product. Its fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber, and vitamins compared to tofu, as well as firmer texture and stronger flavor.

SPINACH This great food is packed with vitamins and minerals. You can eat it in salad or

as a cooked vegetable in lots of delicious ways.

What’s so SUPER about spinach?

Calorie for calorie, spinach and other leafy green vegetables provide more

nutrition than any other food!

Spinach is great for your bones, heart, colon, joints, eyes, and brain!

What else is very good about spinach?

One cup of boiled spinach provides ten times your daily requirement of Vitamin K, which protects you from osteoporosis (bone loss).

It has lots of iron, which gives you energy.

The nutrients in spinach help fight inflammatory diseases like

arthritis and asthma.

Where spinach comes from:

Spinach looks like this when it is

growing. California grows 73% of US-grown spinach.

Some spinach facts and ideas:

Fresh spinach is much healthier

and tastier than canned spinach.

When buying spinach, look for dark green leaves and no signs of

yellowing.

Store spinach unwashed in the refrigerator, in a plastic bag. Wash

it very well before using it, because spinach tends to trap sand and dirt

in its leaves and stems.

Baby spinach is great for salads.

Mature spinach is great boiled,

steamed, or sauteed in olive oil with garlic. It cooks quickly. Remove

any large stems before cooking, because they can be tough.

Boiling — for a minute or so —

actually makes spinach sweeter!

SWEET POTATOES Sweet potatoes are full of good health and good taste. Eat them baked, boiled,

or mashed for dinner, or have sweet potato pie for dessert!

What’s so SUPER about sweet potatoes?

Sweet potatoes are packed with antioxidants, which protect you against heart disease, stroke, cancer, and other illnesses.

Sweet potatoes are a great source of beta-carotene, a form of vitamin A

that’s good for your skin and eyes. It helps prevent lung cancer and emphysema, too!

What else is very good about sweet potatoes?

They are a good source of vitamin C, vitamin B6, and fiber.

They give you important minerals like manganese, potassium, and

iron.

Where sweet potatoes come from:

Sweet potatoes are a root vegetable:

they grow underground. In the US, North Carolina is the leading

producer, followed by California, Mississippi & Louisiana. This is what they look like in the store:

Some sweet potato facts and ideas:

The skin is good to eat, too — it’s

packed with antioxidants! But if you plan to eat the skin, buy organic

sweet potatoes, to avoid the dyes and wax sometimes used on conventional crops.

Most “yams” found in stores—with moist, orange-colored flesh—are

actually sweet potatoes! True yams are a completely different (though also healthy) vegetable.

DON’T store uncooked sweet potatoes in the refrigerator — they

taste better if stored in a cool, dark cupboard.

Baked sweet potatoes are great even

when cold—pack them for lunch!

TOMATOES Long ago, Europeans thought tomatoes were poisonous. Aren’t you glad they

decided to try them anyway? Salsa, spaghetti sauce, and the everyday sandwich and salad would be so much poorer without them!

What’s so SUPER about tomatoes?

Tomatoes are packed with lycopene, a powerful antioxidant that protects against many forms of cancer, including prostate cancer and colon cancer.

Canned and processed tomato products—including tomato juice, sauce,

and paste—can have the same health benefits as fresh tomatoes!

What else is very good about tomatoes?

Tomatoes contain a wide range of health-giving vitamins and

minerals.

Tomatoes help prevent heart disease and stroke.

Where tomatoes come from:

Tomatoes are a popular garden vegetable. Home-grown, vine-

ripened, fresh-picked tomatoes are unbeatable! Tomatoes look like this when they are growing:

Some tomato facts and ideas:

Tomatoes come in a wide variety of shapes, colors, and sizes. They are

available year-round but are best in summer, when vine-ripened local tomatoes are plentiful.

Choose tomatoes with a deep, rich color. Ripe tomatoes are just barely

soft, and they have a sweet smell.

Keep unripe tomatoes in your kitchen, where the heat will help

them ripen. Do NOT refrigerate them unless they are fully ripe.

All tomato products contain

lycopene, but organic tomato products contain the most.

Never cook tomatoes in aluminum pots: The acid in the tomatoes may cause aluminum to migrate into the

food!

TURKEY Turkey is a favorite American holiday dinner, but it’s also great throughout the

year as a dinner or in sandwiches. And it’s super healthy!

What’s so SUPER about turkey?

Turkey meat is packed with protein, one of the building blocks of your

muscles, skin, organs, and hair.

At the same time, turkey is lean—it has much less saturated fat than red

meat or chicken. So it’s lower in calories than other meats!

What else is very good about turkey?

Turkey is a great source of selenium, which helps your thyroid and

your immune system.

Turkey is a good source of niacin, vitamin B6, and vitamin B12.

These vitamins give you energy and protect your heart.

Turkey is rich in zinc, which helps your immune system.

Where turkeys come from:

Wild turkeys are native to North America. The turkeys you find in

stores are raised on farms. A wild turkey looks like this:

Some turkey facts and ideas:

You don’t need to wait for the holidays and roast a whole turkey —

you can buy a breast or a drumstick to make a great dinner anytime!

Fresh turkey should be refrigerated

and cooked within two days. Cooked turkey can be safely eaten for up to

4 days. Don’t take chances: If it smells odd, throw it away!

Never stuff a turkey until you are

ready to cook it!

Cook turkey with the skin on, to keep the meat moist. Remove the

skin later, as it contains a lot of fat.

Use “99-percent fat-free” ground

turkey to make low-fat burgers!

WALNUTS Walnuts are crunchy, delicious, and great for your health. Eat them plain or

roasted, alone or with cereal, in salads, pancakes, or breads!

What’s so SUPER about walnuts?

One-quarter cup of walnuts contains over 90 percent of the average daily

requirement of omega 3 fatty acids, which help your brain, your heart, your bones, and your immune system.

Walnuts help protect you from inflammatory diseases like asthma and arthritis.

What else is very good about walnuts?

They are high in mono-unsaturated fat, so they help reduce cholesterol and protect you from heart disease.

They contain very high levels of antioxidants, which protect your heart and blood vessels from damage and disease.

They help prevent and control high blood pressure.

Where walnuts come from:

Walnuts grow on trees in California. They look like this as they are

growing – the outside is a green fruit about half an inch thick around the

shell:

Some walnut facts and ideas:

Shelled or unshelled, walnuts should be kept in the refrigerator.

They will stay good for 6 months or more, if properly stored.

Sprinkle toasted or raw walnuts into salads.

Use them in poultry stuffing!

Add crushed walnuts to breads or cereal.

Using a food processor, puree

walnuts with olive oil and herbs to make a pesto or dip.

WHOLE WHEAT Whole wheat bread, wheat berries, and wheat flakes are the healthiest ways to

enjoy the most popular grain in the world!

What’s so SUPER about whole wheat?

Whole wheat contains wheat bran and wheat germ, which are stripped out

of white flour. They make whole wheat flour twice as rich as white flour in vitamins, minerals, and fiber!

Eating whole wheat helps protect you from obesity, diabetes, heart disease, and chronic inflammation.

What else is very good about whole wheat?

Whole wheat’s fiber helps your digestion.

The vitamin E and other antioxidants in whole wheat may help

prevent breast cancer, colon cancer, and childhood asthma.

Where whole wheat comes from:

Wheat is grown throughout the

world and the Midwest states. It looks like this when it is growing:

Some whole wheat facts and ideas:

Store whole wheat products in the

refrigerator, to keep their natural oils from going bad.

For a healthier breakfast, choose

cereals that contain whole wheat or wheat bran. Wheat flakes look similar to rolled oats and can be

prepared as a hot breakfast cereal

Use whole wheat bread when you

make sandwiches.

Sprinkle wheat germ over cereal or yogurt, or add it to pancakes,

muffins, and casseroles.

Add sprouted wheat berries to

salads.

YOGURT Yogurt makes a great breakfast or snack.

What’s so SUPER about yogurt?

Yogurt is a probiotic food: it supplies the good bacteria that you need for

healthy digestion.

Yogurt helps you absorb nutrition from your other foods. It also helps you

fight infection and inflammation.

Yogurt contains protein and calcium, for strong muscles and bones.

What else is very good about yogurt?

It is a good source of minerals and B vitamins.

Low-fat or non-fat yogurt is low in calories and fat.

Where yogurt comes from:

Yogurt is milk that has been fermented by the special bacteria that you need for good digestion. Serve yogurt as a delicious layered parfait with fruit and granola, like

this:

Some yogurt facts and ideas:

Be sure to buy yogurt that contains “live, active cultures” — it will say so on the label!

Keep it refrigerated and use it by the date on the label!

Some people cannot digest lactose, the sugar found in milk. Many of those people can eat yogurt, because

the bacteria digest the lactose for them!

You can buy yogurt in any grocery store, or you can make your own at home, using a spoonful of store-

bought yogurt as a “starter” for your first batch.

When you are taking antibiotics, it’s

especially important to eat yogurt — because antibiotics kill your good

bacteria along with the bad ones!