Some even kick up your metabolism.

So consider this list when

you go to the supermarket:
1. Beans
Cheap, filling, and versatile, beans are a great source of protein.
Beans are also high in fiber and slow to digest. That helps you feel
full longer, which may stop you from eating more.
2. Soup
Start a meal with a cup of soup and you may end up eating less. It
doesnt matter if the soup is chunky or pureed, as long as its broth
based. You want to keep the soup to 100 to 150 calories a serving.
So skip the dollops of cream and butter.
3. Dark Chocolate
Want to enjoy chocolate between meals? Pick a square or two of
dark over the milky version. In a Copenhagen study, chocolate
lovers who were given dark chocolate ate 15% less pizza a few
hours later than those who had eaten milk chocolate.




4. Pureed Vegetables
You can add more veggies to your diet, enjoy your "cheat" foods,
and cut back on the calories youre eating all at the same time.
When Penn State researchers added pureed cauliflower and
zucchini to mac and cheese, people seemed to like the dish just as
much. But they ate 200 to 350 fewer calories. Those healthy
vegetables added low-cal bulk to the tasty dish.
5. Eggs and Sausage
A protein-rich breakfast may help you resist snack attacks
throughout the day. In a study of a group of obese young women,
those who started the day with 35 grams of protein -- thats
probably way more than youre eating -- felt fuller right away. The
women were given a 350-calorie breakfast that included eggs and a
beef sausage patty. The effect of the high-protein breakfast seemed
to last into the evening, when the women munched less on fatty,
sugary goods than the women who had cereal for breakfast.
6. Nuts
For a healthy snack on the run, choose a small handful of almonds,
peanuts, walnuts, or pecans. Research shows that when people
munch on nuts they automatically eat less at later meals.
7. Apples
Skip the apple juice or the applesauce and opt instead for a crunchy
apple. Research shows that whole fruit blunts appetite in a way
that fruit juices and sauces dont. One reason is that raw fruit
contains more fiber. Plus, chewing sends signals to our brain that
weve eaten something substantial.

Fresh herbs, lots of vegetables and seafood, and cooking
techniques Fresh herbs, lots of vegetables and seafood, and cooking
techniques that use water or broth instead of oils -- these are some of
the standout qualities of Vietnamese food.
"Not only are Okinawans blessed with a diet rich in cancer-fighting
fruits and vegetables, but they also prepare them in the healthiest way
possible, with a light steam or a quick stir-fry," Miller explains.
Japanese staples that are amazing for your health include antioxidant-
rich yams and green tea; cruciferous, calcium-rich veggies like bok
choy; iodine-rich seaweed (good for your thyroid); omega-3-rich
seafood; shiitake mushrooms (a source of iron, potassium, zinc,
copper, and folate); and whole-soy foods.
They also practice Hara Hachi Bu, which means "eat until you are eight
parts (or 80 percent) full," she says. These simple diet rules may be
why people in Japan are far less likely than Americans to get breast or
colon cancer.
You don't have to live on the West Coast to reap the body benefits of
the California style of cooking. California Fresh is all about enjoying
seasonal, local foods that are simply prepared -- and that's a healthy
style you can adopt no matter where you live, says supermarket guru
Phil Lempert, a leading consumer trend-watcher.
Eating plenty of disease-fighting, naturally low-cal, nutrient-rich fruits
and vegetables from a local farmers' market or farm is good for your
body, and it's satisfying, says Frances Largeman-Roth, R.D., Health
magazine's senior food and nutrition editor.
"Foods grown locally are going to taste better and may have more
nutrients," she explains, while produce that's shipped cross-country
after being harvested can lose vitamin C and folate, not to mention
flavor.
And what should you whip up from your local riches? Chef Annie
Somerville at Greens Restaurant in San Francisco serves orrechiette
with mushrooms, broccoli rabe, Italian parsley, hot pepper, olive oil,
and Parmesan cheese, or grilled veggie skewers over quinoa or
couscous.
There's a good reason docs love the Mediterranean diet: Traditional
Greek foods like dark leafy veggies, fresh fruit, high-fiber beans, lentils,
grains, olive oil, and omega-3-rich fish deliver lots of immune-boosting
and cancer-fighting ingredients that cut your risks of heart disease,
diabetes, and other diet-related ailments.
In fact, eating a traditional Mediterranean-style diet is associated with
a 25 percent reduced risk of death from heart disease and cancer,
according to Harvard University research. And people lose more
weight and feel more satisfied on this type of diet, which is rich in
healthy fats, than on a traditional low-fat diet, another Harvard study
suggests.
This cuisine also ranks high because of how it's eaten, says Miller, who
is also an associate professor of family medicine at the University of
California, San Francisco.
"The Greeks often share small plates of food called meze," she says,
having just a bite of meat along with low-cal, healthy Greek staples
like fresh seafood, slowly digested carbs (beans, eggplant, or whole-
grain breads), and small portions of olives and nuts.
If you're eating out, order grilled fish and spinach or other greens
sauted with olive oil and garlic.
"This dish gives you the anti-inflammatory combo of olive oil and
greens with the blood-pressure-lowering effects of garlic," Miller says.
Say "Indian food," and you probably think of its aromatic spices, such
as turmeric, ginger, red chilies, and garam masala (a mixture of cumin,
cardamom, black pepper, cinnamon, coriander, and other spices).
These distinctive flavors do more than perk up your favorite curry:
They may actually protect against some cancers. And turmeric and
ginger help fight Alzheimer's, according to recent studies. Researchers
point to the fact that rates of Alzheimer's in India are four times lower
than in America, perhaps because people there typically eat 100 to
200 milligrams of curry everyday.
The Italian tradition of enjoying a leisurely meal is good for digestion.
But what really makes this cuisine a winner is its star ingredients:
tomatoes, olive oil, garlic, oregano, parsley, and basil.
"Studies have shown that the lycopene in tomatoes may help protect
women from breast cancer," Miller says.
One of the best ways to get cancer-fighting lycopene is in cooked
tomato products: a half-cup of tomato sauce has more than 20
milligrams. Plus, garlic and traditional Italian herbs provide vitamins A
and C. And olive oil helps lower cholesterol, fight heart disease, and
burn belly fat.
Notice that melted cheese isn't on that list of power Italian staples:
Italians typically use Parmesan or another hard cheese instead, grated
in small amounts for a big flavor boost.
Our judges applaud the Spanish tradition of eating tapas (small plates
of food): "I love the idea of being able to sample little portions of
tasty, healthful foods and making a dinner of it," Largeman-Roth says.
The Spanish eat tons of fresh seafood, vegetables, and olive oil -- all
rock stars when it comes to your weight and well-being. Superhealthy
dishes to order: gazpacho (full of cancer-fighting lycopene and
antioxidants) and paella (rich in fresh seafood, rice, and veggies).
Can a soup fight cancer? If it's a Thai favorite called Tom Yung Gung,
the answer just might be yes.Made with shrimp, coriander,
lemongrass, ginger, and other herbs and spices used in Thai cooking,
the soup was found to possess properties 100 times more effective
than other antioxidants in inhibiting cancerous-tumor growth.
Researchers at Thailand's Kasetsart University and Japan's Kyoto and
Kinki Universities became interested in the soup's immune-boosting
qualities after noticing that the incidence of digestive tract and other
cancers was lower in Thailand than in other countries.
Many common Thai spices have feel-great benefits, our judges point
out. Ginger aids in digestion, turmeric is an anti-inflammatory, and
lemongrass has long been used in Asian medicine to help treat colds
and ease tummy troubles.
With 12 countries within its borders, South America has a very diverse
culinary repertoire. But our judges applaud the continent's traditional
diet of fresh fruits and vegetables (including legumes) along with high-
protein grains like quinoa. In fact, a typical South American meal of
rice and beans creates a perfect protein, Largeman-Roth says.
While some parts of South America are famous for their huge steaks, a
healthier option (unless you share the steak with friends) is ceviche.
This mlange of fresh seafood boasts a variety of healthful spices and
ingredients, from cilantro and chile peppers to tomatoes and onions.
Forget those high-fat, calorie-stuffed options at many popular
Mexican restaurants: Authentic Mexican cuisine can be heart-healthy
and even slimming, our judges say. In fact, a Mexican diet of beans,
soups, and tomato-based sauces helped lower women's risk of breast
cancer, a study from the University of Utah found.
And the cuisine's emphasis on slowly digested foods like beans and
fresh ground corn may provide protection from type 2 diabetes.
"Slow-release carbohydrates have been shown to lower blood sugar
and even help reverse diabetes," Miller says.

By: Judy Davie

Herbs and spices have been part of traditional diets around the world
for years, yet for many people today leading busy lives, adding small
quantities of herbs to enhance the flavour of the evening meal is too
much effort - especially when the rest of the bunch will probably rot in
the bottom of the fridge. New research published in the Australian
Medical Journal in August 2006 on the health benefits of herbs and
spices may change that thinking as we learn that even a standard
serve of spice can have the same antioxidant power as a serve of
spinach. Not only will herbs and spices add flavour thereby reducing
the need for less healthy flavours from salt, fat and sugar but they
pack a powerful punch when it comes to their bio power. Rich in
antioxidants and other phytonutrients, their general benefits include
supporting the immune system, aiding digestion and promoting cardio
vascular health. The natural antimicrobial properties in herbs and
spices are also believed to reduce the risk of bacterial contamination
on food. Specific studies are now showing the effects of the
antioxidant properties of herbs and spices and the impact they have
on reducing LDL cholesterol. Consuming to 1 clove of garlic can have
a cholesterol lowering effect of up to 9%. Garlic has also been shown
to assist in anticlotting and reduce high blood pressure. While still in
the early stages of research studies on the effects of herbs and spices
on cancer, mental health, type 2 diabetes and chronic inflammation
have observed positive results and the need for further
investigation. So the next time you feel like a bowl of berries and
yoghurt - sprinkle some cinnamon over the top - it's not only delicious,
you've effectively added the same number of antioxidants to your
plate as you'd get from a serve of broccoli.
Antioxidant rating for herbs and spices

This table ranks the top herbs and spices in terms of their antioxidant
power.
Rich Source of
Antioxidants
Good Source of
Antioxidants
Average Source of
Antioxidants
Cloves Tarragon Curley Parsley
Cinnamon Peppermint Chives
Turmeric Basil Chilli
Oregano Lemongrass
Sage Dill
Rosemary Continental
parsley

Thyme Lemon Balm
Marjoram Coriander
Mint Garlic
Ginger



Antioxidant ratings for herbs and spices compared to fruit and
vegetables - ranked on per serve basis

The herbs and spices have been highlighted in this table to show just
how well they measure up against, and are often better antioxidant
sources than common fruits and vegetables.
Food/herb/spice ORAC rating
(micromole per
serve)
Serving
size
Cranberry 14184 150g
Plums 9359 150g
Blueberry 9330 150g
Blackberry 8022 150g
Raspberry 7388 150g
Artichoke 7057 150g
Apple - Granny
Smith
5849 150g
Strawberry 5366 150g
Cherries 5042 150g
Apple - Fuji 3890 150g
Cloves 3144 1g
Pear - green 2867 150g
Peaches 2795 150g
Navel Orange 2721 150g
Radish 2702 75g
Cinnamon 2675 1g
Broccoli 2647 75g
Tangerine 2430 150g
Spinach 2049 75g
Oregano 2008 5g
Sage 1600 5g
Turmeric 1593 1g
Rosemary 1517 5g
Ginger 1484 10g
Thyme 1455 5g
Marjoram 1465 5g
Kiwifruit 1377 150g
Bananas 1319 150g
Aubergine/eggplan
t
1061 75g
Mint 969 5g
Tarragon 777 5g
Peppermint 699 5g
Tomato 523 75g
Basil 515 5g
Lemongrass 437 5g
Dill 390 5g