7 Healthy Foods – and How to Make Them Healthier

Certain foods have a reputation for being healthy. But are they as healthy as you would like them to be? Check out the choices below to see which foods can benefit from an upgrade.

Healthy: Applesauce
Applesauce contains vitamin C and is free of fat and salt. Look for unsweetened varieties to avoid added sugar. Applesauce can also be used in place of some of the oil or butter in baked-good recipes.

Healthier: Apple
A whole apple, with skin, offers three times the fiber of applesauce. Whole fruit is more filling than fruit juice or fruit puree. That’s a good quality when you’re looking to fill up on fewer calories. Apple skins (not found in applesauce) are also a source of antioxidants. Just be sure to thoroughly wash the apples before eating them.

Healthy: Raisins
Raisins are dried grapes. They contain iron, potassium, and fiber, but you need large amounts to get any significant benefit. Like other dried fruit, they are a concentrated source of calories (1/4 cup of raisins contains about 105 calories). Use them in small amounts as a snack or to add natural sweetness to cereal or homemade muffins.

Healthier: Grapes
Grapes are a good source of potassium and vitamins C and K. They also contain a powerful antioxidant called resveratrol, found in the skin of both white and red grapes. Resveratrol is being studied for its possible benefits on heart health and cancer. So far, though, research has not been conclusive. Grapes make a great snack and can also be added to salads or eaten frozen as a dessert.

Healthy: Baked potato
Baking potatoes offer vitamin C, potassium, and B vitamins. With the skin, they are also a good source of fiber. Have them baked or mashed along with their skins. Just be sure to limit excess butter or sour cream. You can also cut them into strips, brush with olive oil and seasonings, and bake at 400 degrees F for homemade fries.

Healthier: Sweet potato
Sweet potatoes have all the nutritional benefits of baked potatoes. But they rise above the baked potato because they also offer iron and loads of beta-carotene (vitamin A). They are versatile, too, and are often used in sweet and savory dishes.

Healthy: Cream of wheat
Cream of wheat is a low-sugar cereal that provides some complex carbohydrates. It is usually fortified with iron and some other B vitamins and makes a tasty, hot breakfast. But it is considered a refined grain because the bran and germ have been removed. As a result, cream of wheat is low in fiber.

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