The Dietitian’s Nutrition Prescription

Katherine’s top ten list of beauty-brain foods women should be consuming regularly is featured in the just released book (McGraw-Hill) The Beauty Prescription” by Debra Luftman, MD & Eva Ritvo, MD

Plenty of water to plump the skin and stay well hydrated

• Berries—any variety from blueberries to strawberies and beyond: all berries are antioxidant powerhouses
• Tropical fruits such as guava, kiwifruit, and pineapple
• Foods rich in omega-3 and omega-6 fatty acids: avocados, wild salmon, herring mackerel, eggs, walnuts, canola oil and soybeans
• All kinds of seeds and nuts, preferable unsalted
• Whole grains (the word “whole” should appear in the ingredients label)
• Quality carbohydrates paired with good proteins (for example: ten almonds with a nectarine, or peanut butter on sesame crackers); this gives you a feeling of satiety (fullness) that you need, especially in the middle of the day and keeps you from snacking on junk
• Selenium-rich foods such as tuna, whole wheat bread, and brazil nuts
• High-fiber foods from whole grains to fresh vegetables

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