Medical Moment: 10 Foods To Eat More Of

 

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Eric C. Johnson, Primary Care Practice Manager, Family Nurse Practitioner

Eric C. Johnson, Primary Care Practice Manager, Board-certified Family Nurse Practitioner

 Eric Johnson takes on this week’s topic: 10 Foods to Eat More Of, plus most and least contaminated fruits & veggies

Keep this list in mind at your next trip to the Farmers’ Market or grocery store. Eating more from this list could improve your health and even add longevity to your life!

1.  Cruciferous vegetables: broccoli, cauliflower, brussel sprouts and the like

2.  Dark leafy greens: kale, chard, collards and mustard greens

3.  Beans and legumes: Pinto, red and black beans, lentils, peas

4.  Fresh organic fruits and vegetables. See below for a list of the most and least contaminated fruits and vegetables

5.  Cold water fish: salmon, mackerel, halibut. Choose sustainable  fish! Learn about which seafood or fish to buy and avoid!

6.  Whole grains: brown and wild rices, oats, and barley

7.  Lean meats: chicken, turkey and game meats

8.  Red wine: in moderation, 1-2 glasses for men, 1 for women

9.  Dark Chocolate: one ounce of 70% cocoa 3-4 days a week

10. Plain yogurt: for it’s probiotic benefits

Dirty Dozen Whether you are on a budget and need to prioritize your organic purchases, or you simply faced with a minimal organic selection, it’s helpful to know which types of produce have the highest pesticide residues-and which do not-the following guide from the Environmental Working Group will help  

  1. Apples
  2. Peaches
  3. Nectarines
  4. Strawberries
  5. Grapes
  6. Celery
  7. Spinach
  8. Sweet bell peppers
  9. Cucumbers
  10. Cherry tomatoes
  11. Imported snap peas
  12. Potatoes
Clean FifteenThe least contaminated fruits and veggies

  1. Avocados
  2. Sweet Corn
  3. Pineapples
  4. Cabbage
  5. Frozen sweet peas
  6. Onions
  7. Asparagus
  8. Mangos
  9. Papayas
  10. Kiwi
  11. Eggplant
  12. Grapefruit
  13. Cantaloupe
  14. Cauliflower
  15. Sweet potatoes

 

 

 

 Editor’s note: The Telluride Medical Center is the only 24-hour emergency facility within 65 miles. As a mountain town in a challenging, remote environment, a thriving medical center is vital to our community’s health.

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