The top 15 healthy foods

Here we provide details of the top 15 foods considered to be the most healthy, according to surveys and sources across the United States and Western Europe.

There are numerous diets that promote weight loss, sometimes in an unhealthy way. Fad crash dieting, for instance, is potentially dangerous. The most important thing to remember, is that a balanced diet is the true secret to healthful eating.

Contents of this article:

Nuts, pulses, and grains

Greens, fruits, and berries

Fish, meat, and eggs

Nuts, pulses, and grains

Nuts, pulses, and grains can be highly nutritious. Here are some of the best:

Almonds

First on our list is almonds. Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A scientific review published in Nutrition Reviews found that almonds as a food may help maintain healthy cholesterol levels.

The authors wrote:

"The message that almonds, in and of themselves, are a heart-healthy snack should be emphasized to consumers. Moreover, when almonds are incorporated into a healthy, balanced diet, the benefits are even greater."

Almonds have more fiber than any other tree nut.

Brazil nut

Brazil nuts, (Bertholletia excels) are some of the most healthful nuts on the planet. In Brazil, they are called 'castanhas-do-pará' - which translates as "chestnuts from Pará." Pará is a state in northern Brazil.

They are rich in protein and carbohydrates. They are also excellent sources of vitamin B-1 (thiamine), vitamin E, magnesium, and zinc.

Not only that, but they contain one of the highest amounts of selenium of any food; selenium is a vital mineral for maintaining thyroid function.

The nuts come in a hard shell and are often served prepared ready to eat, making them an excellent and nutritious, healthful snack.

Lentils

Lentils are a pulse that is used in many cuisines throughout the world; notably, South East Asian countries like Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka.

Lentils require a long cooking time, but the seeds can be sprouted which makes them ready to eat - and a delicious, healthy snack. Adding a container of sprouted lentils to a lunchbox or picnic basket, perhaps with some chili powder or pepper for flavoring, makes for a delicious and healthy snack.

Oatmeal

Oatmeal is meal made from rolled or ground oats. Interest in oatmeal has increased considerably over the last 20 years because of its health benefits.

Research found that the cereal's soluble fiber content helps lower cholesterol levels. When these findings were published in the 1980s, an "oat bran craze" spread across the U.S. and Western Europe.

In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet. This was followed by another surge in oatmeal popularity.

Oats are rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose. Oatmeal is rich in B vitamins, omega-3 fatty acids, folate, and potassium. Coarse or steel-cut oats contain more fiber than instant varieties.

Wheat germ

Wheat germ is the part of wheat that germinates to grow into a plant - the embryo of the seed. Germ, along with bran, is a by-product of milling; when cereals are refined, the germ and bran are often milled out.

Wheat germ is high in several vital nutrients, such as vitamin E, folic acid (folate), thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential fatty acids. Wheat germ is also a good source of fiber.

Greens, fruits, and berries

Greens, fruits, and berries are easy to add to an existing diet:

Broccoli

A selection of fruits, leafy greens, and vegetables.

Fruits, leafy greens, and vegetables contain vital nutrients and fiber.

Broccoli is rich in fiber, calcium, potassium, folate, and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant.

A single 100-gram serving of broccoli can provide you with over 150 percent of the recommended daily intake of vitamin C, which in large doses can potentially shorten the duration of the common cold.

Another ingredient, sulforphane, is also said to have anti-cancer and anti-inflammatory qualities.

However, overcooking broccoli can destroy many of its nutrients. Eating it raw, or lightly steamed is best.

Apples

Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances generated in the body that cause undesirable changes. They are involved in the aging process and some diseases. Some animal studies have found that an antioxidant found in apples (polyphenols) might extend lifespans.

Researchers at Florida State University said that apples are a "miracle fruit." In their study, the investigators found that older women who started a regime of eating apples daily experienced  a 23 percent drop in levels of bad cholesterol (LDL) and a 4 percent increase in good cholesterol (HDL) after just 6 months.

Kale

Kale is a very underrated leafy green. There are a lot of different nutrients contained within the leaves of kale.

Vitamin C is a nutrient of kale, and, according to the United States Department of Medicine (USDA), it contains a substantial amount of vitamin K, 817 micrograms or 778 percent of the recommended daily intake.

Kale can be cooked or steamed like cabbage, spinach, or asparagus. It can also be consumed in smoothies or juiced for a revitalizing nutrient kick.

Blueberries

Blueberries are rich in fiber, antioxidants, and phytonutrients. Unlike minerals and vitamins, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.

According to a study carried out at Harvard Medical School, older adults who eat plenty of blueberries (and strawberries) are less likely to suffer from cognitive decline, compared with other people of their age who do not.

Scientists at Texas Woman's University found that blueberries help in curbing obesity. Plant polyphenols, which are abundant in blueberries, have been shown to reduce the development of fat cells (adipogenesis), while inducing the breakdown of lipids and fat (lipolysis).

Regular blueberry consumption can reduce the risk of hypertension (high blood pressure) by 10 percent, because of the berry's bioactive compounds, anthocyanins. Scientists from East Anglia University and Harvard University reported in the American Journal of Nutrition.

Avocados

Many people avoid avocados because of their high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight - this is a myth. Avocados are rich in healthy fats, as well as B vitamins, vitamin K, and vitamin E and have a very high fiber content. Studies have shown that regular avocado consumption lowers blood cholesterol levels.

Avocado extracts are currently being studied in the laboratory to see whether they might be useful for treating diabetes or hypertension. Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells.

Leafy green vegetables

Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage, may significantly lower a person's risk of developing type 2 diabetes. Researchers at the University of Leicester said that the impact of dark green vegetables on human health should be investigated further after they gathered data from six studies. They reported their findings in the BMJ.

Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed, or very lightly boiled. It is a good source of vitamins A, B-6, C, E, and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron.

Sweet potatoes

Sweet potatoes are rich in dietary fiber, beta-carotene (vitamin A), potassium, vitamin C, and vitamin B-6.

The Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein, and complex carbohydrates were considered.

Fish, meat, and eggs

When looking for healthy protein, it is difficult to know which is the best source. Here are some of the best:

Oily fish

Salmon, eggs, chicken, and venison.

Salmon, eggs, chicken, and venison are all excellent sources of protein.

Examples of oily fish include salmon, trout, mackerel, herring, sardines, and anchovies. These types of fish have oil in their tissues and around the gut.

Their lean fillets contain up to 30 percent oil, specifically, omega-3 fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system.

Oily fish provide benefits for patients with inflammatory conditions, such as arthritis. They are also rich in vitamins A and D.

Scientists at UCLA's Jonsson Comprehensive Cancer Center found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements.

Chicken

Chicken is a cheap and healthy meat. Free-range chicken provides an excellent source of protein.

As a white meat, chicken can be consumed much more freely than other red meats such as beef, which can have a more damaging long-term impact on overall health.

It is important to remember that the preparation and cooking of chicken has an impact on how healthy it is. This means deep-fried chicken should be limited or avoided. It's also important to remove the skin, as this part of the chicken contains high levels of fat.

Eggs

Eggs are another source of protein that can easily be incorporated into a balanced diet. Being very versatile, they can be added to many meals - not just breakfast.

They contain other vitamins, including vitamin B-2, also known as riboflavin, and vitamin B-12, both of which are important for energy and red blood cells. It is also a good source of the essential amino acid leucine, which is important for stimulating muscle protein synthesis.

The yolk of the egg contains the majority of the vitamins and minerals. It also contains the fat and cholesterol, however, research has shown that eggs do not increase the risk for heart disease. Consuming fat in moderate amounts is perfectly healthful.

Balance and moderation

Overall it is important for health to have a balanced diet and one that does not focus on one specific type of food.

It's also important to remember that a treat once in a while can be a part of a balanced diet, and one that is very healthful overall.

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5 Ways To Improve Employee Development At Your Company

There are a seemingly infinite number of initiatives that can lead to success at your company. You can pull levers on product development, QA, sales, marketing, customer success…etc… but prioritizing what will have the greatest impact is tough. It’s no wonder that employee development often ends up at the bottom of a very long list.

Leaders are constrained by time and are often biased towards short to medium term growth. This is especially true at startups, where we anxiously look ahead to the end of the runway. Can we really trade tomorrow’s ROI goals for benefits that we will reap next quarter or next year?

But that is the wrong lense through which to view employee development. Your people are your company. They want to feel that their managers genuinely care and are committed to supporting their professional advancement and even their personal growth. Millennials in particular desire support, coaching, and paths to advancement.

Employee development is a long-term initiative, but it also leads to short-term benefits like increased loyalty and improved performance and engagement. Let’s look at 5 ways to improve development at your company:

1) Professional Training

Let’s get the obvious stuff out of the way.

Depending on the role, formal employee training may be required to ensure competency and even excellence. Create a knowledge-base of critical information and best practices to pass on to new1 hires as you grow your team. This will be time-consuming at first, but will pay off in the long run.

For many roles above entry-level, training manuals are as obsolete as time-clocks. When you  hire experienced candidates, they will put their existing skills and knowledge to work. At first you will mainly have to teach them the particulars of your offering and acclimate them to your company culture. If your culture is healthy and other employees believe in your product or service, this will happen almost organically through conversations and regular interactions.

As time goes on, you can augment their knowledge and abilities with business books, seminars, and access to e-learning on topics from project management to demand generation. By simply reading one or two online articles per week, employees can stay up-to-date with marketplace trends and new practices, strategies, and tactics that others have found successful.

2) Coaching & Mentoring

According to this piece in Harvard Business Review, managers today are overburdened and “no longer pass-on knowledge, skills, and insights through coaching and mentoring. Organizations need to support and incentivize managers to perform this work.”

Coaching may seem intimidating at first, especially for managers that have little to no experience. But today’s employees demand more than just telling them what to do. To ease into coaching, start by asking some simple questions every week:

– Are there any obstacles you are facing, and can I help?

– What’s an action you can take next week to improve your overall performance?

– What would you like to learn that could help you in your role?

When company leaders are intentional about having the right conversations regularly take place, employees can self-reflect on their accomplishments, and managers can support them in achieving their true potential.

3) Cross-Departmental Training

I like to think of my business as an ecosystem. In nature, all of the different species of plants and animals are interdependent. They ultimately create a harmonious balance in the system by constantly making corrections. For example, a shortage of vegetation during drought creates competition in prey species. This in-turn creates greater competition among predators and their numbers decline as well. A new balance is formed where the healthiest individuals of every species can thrive.

In business ecosystems, equilibrium does not occur as naturally. Management must guide each of their teams to improve the overall health of the company. Take as an example how Customer Success (CS) impacts product development initiatives and vice-versa. Customers demand a new feature and CS passes that information to the product team. When the new feature is released, CS will likely2 have to answer customer questions about best practices with the feature.

You can encourage cross-departmental training and have a developer review a customer email or sit in on a call with support. Members of your CS team can join a scrum meeting or stand-up with the development team. No one is likely to make a career shift, but they can each see the impact of their efforts more clearly. What they learn can also inform the fine details of dev’s work on the product, or CS’s conversations with customers.

4) Develop “Soft-skills”

It’s unfortunate that these vital skills have been de-emphasized in corporate environments. Even the name “soft skills” makes them seem relatively unnecessary. Dan Goleman’s framework of emotional intelligence at work is just as important as the intellectual know-how required to perform a specific task. Self-awareness, self-regulation, motivation, empathy and social skill all play a vital role in effective leadership and execution at all levels of the organization.

Try bringing in an expert to teach your team how to read body-language or practice non-violent communication. This may not seem as important a skill as learning to code or creating a pivot table, but it goes a long way towards improving communication and cohesion between employees. When the team is in harmony, work gets done more efficiently and with greater ease.

5) Personal development

Your employees don’t just exist in a professional capacity to serve your organization. They are whole human beings comprised of physical, intellectual and emotional experiences. For them to evolve both personally and professionally, employee development must be holistic:

– Emotional balance

Ask questions like, “How do you feel about your work lately? Are you struggling with anything?” This meets our basic needs to be seen, heard, acknowledged, and validated – needs that go unmet in many work environments. A supportive manager who is skilled at listening and staying present to employee challenges can help raise them out of a tough emotional space.

– Intellectual growth

Books and seminars don’t just have to be about business. You can provide continuing education around personal finance or fostering healthy relationships. When you have occasion to reward an employee for stellar performance, sponsor their attendance at a class that will further their personal goals and hobbies.

– Physical health

In accordance with our core value of cultivating health and vitality, every employee is provided a gym membership. We have also offered classes in many disciplines that contribute to the physical health of employees, from Qigong to breathing techniques. An easy and inexpensive way to develop employees’ physical health is to stock your office with healthy food options.

When people are given the tools to do their jobs well and training to advance in their careers, they feel supported and happy. Not only are they likely to stay longer, but they will also perform better and contribute to overall company growth. And your reputation for stellar employee development might just encourage the best and brightest candidates to join your team.

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7 Ways to Improve Employee Satisfaction

Employee attitudes typically reflect the moral of the company. In areas of customer service and sales, happy employees are extremely important because they represent the company to the public. Satisfaction, however, is not linked solely to compensation. Sure, a raise or benefits will probably improve employee contentment, at least temporarily, but small, inexpensive changes can have a long-term impact.

Zappos.com CEO Tony Hsieh's book Delivering Happiness suggests that employers should follow the science of happiness. The book stresses the importance of happy employees. Since the publication of this New York Times Best Seller, Hsieh has expanded his message from to a bus tour to an entire movement.

On her happiness project blog, Gretchen Rubin, author of The Happiness Project, identifies seven areas to improve happiness in the workplace. While employees can tweak their habits to improve happiness, employers can also make small changes to the seven categories. A little bit of effort can lead to happy, efficient, and loyal employees.

7 Ways to Improve Employee Satisfaction: Give Employees More Control 

"Happiness is affected by [employee's] sense of control over their lives," says Rubin.

Employers should look for ways to give employees more control over their schedules, environment, and/or work habits. For instance, employers could offer alternative work schedules such as flextime or telecommuting. Today's employees have demanding schedules outside of work, and many workers appreciate a boss who considers work-life balance. Because every person's obligations outside of work are different, customized schedules are a great way to improve employee satisfaction.

Employers should also encourage employees to customize their workstations. This could include décor and/or equipment. This not only gives employees control over their work environments, but it can ease personal barriers such as back pain or eyestrain. In addition, studies show that certain colors or décor can improve happiness. Employees will be able to create a place they enjoy working in rather than being stuck in a bland office cubicle.

Another way to give employees a sense of control is to create employee-driven competitions such as sales competitions. These activities put employees in control of their success. Each employee can set personal goals, and they will feel a sense of accomplishment rather than obligation.

Dig Deeper: How To Implement a Four-Day Workweek


7 Ways to Improve Employee Satisfaction: Ease Commuting Stress

According to the U.S. Census Bureau, 86.5% of workers over the age of 16 drive to work, whether carpooling or driving alone.

"Bad commutes are a major source of unhappiness. People feel frustrated, powerless, and stressed," states Rubin.

Employers should consider ways to decrease commuting stress. For instance, employers could stagger work times to avoid heavy traffic. Review beginning and ending times and determine if the specific times or the amount of people arriving at each time can be adjusted. In addition, review late arrival policies. If employees are severely reprimanded for arriving late, they will be much more stressed during a bad commute and will arrive at the office miserable.

Another possibility is to offer telecommuting options. This eliminates the necessity of commuting and allows employees to work where they are most comfortable. Telecommuting also has a variety of benefits for the employer such as reduced costs.

Dig Deeper: Telecommuting By Numbers


7 Ways to Improve Employee Satisfaction: Stop Wasting Time

Tight deadlines are another major sources of stress for many employees. Employers can ease this stress by freeing up more time. For instance, employers can make meetings shorter and more efficient. Consider tricks that sound silly but are actually effective such as having a meeting with no chairs. People will be more likely to stick to the necessary agenda when they have to stand the entire meeting.

Whenever possible, substitute conference calls for meetings. To reduce unnecessary chitchat, make calls before lunchtime or at the end of the day. People will want to cut to the chase, so they can go to lunch or get home.

Another idea is to create organizational systems that improve efficiency. Clutter and confusion are major time zappers. Organized offices and systems ease stress, save time, and increase productivity.

Dig Deeper: Time Management Tips


7 Ways to Improve Employee Satisfaction: Encourage Social Connections

Socialization is a key component of happiness. "Interacting with others gives people a boost in mood – surprisingly, this is true even for introverts," writes Rubin.

Employers should find ways to encourage social relations. Consider an office arrangement that fosters communication. Arrange workstations so employees can see each other and talk.

Employers can also encourage office celebrations for holidays and birthdays. These celebrations do not need to be expensive. It can be as simple as asking everyone to bring in a covered dish. Even when there is no reason to celebrate, encourage employees to eat lunch together. Provide a comfortable eating area.

Socialization is not limited to office hours. Encourage out of office socialization such as volunteer programs. This gives employees a change to develop relationships outside of the office while promoting the company in a positive way. Community service is a great way to build a positive reputation, and it is a happiness booster for employees.

"Those who work to further causes they value tend to be happier and healthier, experience fewer aches and pains, and even live longer," says Rubin.

Dig Deeper: How to Start a Volunteer Program


7 Ways to Improve Employee Satisfaction: Promote Good Health

Poor health is not only damaging to employees, it is detrimental to businesses. "Corporations pay a heavy cost for stress-related illnesses, such as hypertension, gastrointestinal problems, and substance abuse," says Rubin.

"Up to 90% of all doctor visits in the United States are for stress-related illnesses," according to Dr. Mehet Oz of the Dr. Oz Show.

Chronic stress has a variety of negative side effects such as weight gain, lower immune system, increased risk of disease, and fatigue. Employers should encourage employees to reduce stress levels and improve their overall health.

The first step is to educate employees on health topics. Provide reading materials or offer seminars. People can't make positive changes if they don't know what to change.

Once employees know about health topics such as stress, exercising, and healthy eating, start a health related competition such as the Biggest Loser. This offers employees motivation and a support system. If the entire office is involved, employees will be more likely to accomplish their goals.

To help employees make positive lifestyle changes, have a kitchen equipped with a refrigerator and microwave to prepare healthy meals. Research shows that preparing food is healthier than eating out. Also, encourage breaks throughout the day. Even small amounts of exercise throughout the day are beneficial.

According to Dr. Oz, "Exercise releases serotonin and dopamine, the feel-good hormones that become blocked during stress. Walking stairs is a great workout. One study showed that walking stairs 7 minutes a day reduces the risk of heart disease by two-thirds."

If possible, offer a company discount on gym memberships. This will encourage employees to make positive choices outside of the office and to exercise regularly.

Dig Deeper: 10 Ways CEOs can Reduce Office Stress


7 Ways to Improve Employee Satisfaction: Create an Atmosphere of Growth

Jobs are more than a source of income. Jobs are a venue for employees to grow and learn. In a survey about employee motivation, employees ranked job characteristics that motivated them. Surprisingly, high wages and promotion were not in the top three. Instead, the number one desire was "Full Appreciation of Work Being Done."

Employers can create an atmosphere of growth by providing training, acknowledging benchmarks, and celebrating accomplishments. Employers should also encourage employees to take risks and learn new skills. Employees will become bored and lose motivation if they are never given an opportunity to expand their skills and responsibilities.

7 Ways to Improve Employee Satisfaction: Break Up Routines

Surprises add spark to all areas of life, including the workplace. "Even a small treat can boost people's happiness – and people get a bigger kick from an unexpected pleasure," says Rubin.

Employers should look for small ways to surprise employees. For instance, you can occasionally bring in a special treat such as coffee or baked goods. Small gestures show employees that you appreciate their time.

Another idea is to host an office party for a quirky holiday. Employers could even allow employees to create a holiday. Again, this does not need to be expensive. The keys are breaking up the routine of the workweek, promoting socialization, and demonstrating your appreciation.

Also consider an office give-away. You can hold a raffle or competition to motivate employees. The prize can be as simple as a gift card or as extravagant as a vacation.

If you don't think you need to improve employee satisfaction, read all the comments from dissatisfied employees on message boards such as Yahoo.

One user states, "I believe companies want good employees that work hard and are loyal but they will never get this because of the way they treat their employees."

Prove these disgruntled employees wrong. Be the best boss you can be and strive to improve happiness in the workplace. Your extra effort may just lead to a better a business.

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How to Create an Employee Performance Improvement Plan

Sooner or later, every manager is going to face a situation where a team member isn't performing well. This person may be slacking off, or simply failing to complete his or her basic job duties week after week. Either way, it's frustrating for the whole team, especially if the situation impedes the progress of the group.

But firing this employee may not be the answer just yet. Gerry David, CEO of beverage company Celsius Holdings, said it's important to try to get to the bottom of why the employee is underperforming — it may turn out not to be his or her fault, he said.

"There can be many good reasons for an employee to not meet expectations, and only through good communication with the employee will you have a chance to correct the shortfall," David said. "You, as the employer, may learn of deficiencies within your corporate expectations and management system."


If, after this conversation, the employee is still missing the mark, it may be time for a more impactful approach. One commonly used tactic is the performance improvement plan (PIP), a formal agreement outlining the employee's goals and what he or she can do to meet them more effectively. Not all organizations use PIPs, but those that do often use them as a wakeup call for the underperforming team member: Continued failure to live up to expectations after the PIP could result in termination. [See Related Story: Should I Fire an Underperforming Employee?]

Of course, a PIP is not your only option. If your organization is exceptionally good at ongoing feedback, you may not need to use one at all. Lisa Sterling, EVP and chief people officer of human capital management technology company Ceridian, said her company favors constant coaching and learning opportunities over PIPs.

"We have found PIPs to be used as a way for managers to communicate difficult feedback," Sterling said. "If you train your leaders to provide ongoing feedback and deal with performance issues as they arise, the need for a PIP is gone."

However, in some cases, a PIP is the best course of action to help get an employee back on track. If you decide to implement one for one of your staff members, here's what you need to know about making it fair and beneficial for both parties.

Developing the plan

A good PIP should include four key elements, said Clarissa Cyrus, senior business HR partner at human resources software company SilkRoad:

The performance deficiencies.
Measurable improvement expectations.
A reasonable, appropriate time frame for the employee to improve his or her performance.
Detailed consequences of continued underperformance.
It's critical to document absolutely everything, every step of the way, and get the employee to sign off on the plan in case the end result is termination. As the manager, you should check in with your HR business partner to make sure the plan meets company criteria and the language used in the plan is appropriate to the situation, Cyrus said.

Sterling reminded employers that having the necessary documentation, taking the appropriate steps and getting the individual engaged doesn't necessarily protect you from a lawsuit, but it will help mitigate any wrongful-termination claims the employee may try to make after the fact.

Ready to start? Here's a breakdown of each PIP item and how to approach it.

Part 1: Cite objective instances of performance issues

If you've reached a point where you feel a PIP is necessary, it's likely that you've already given plenty of informal feedback to your employee about what he or she is doing wrong. Sterling noted that documentation of this feedback is important, as well as whether or not the individual was given ample time to improve. She also emphasized the need for unbiased, objective feedback, which may include validation from other managers, colleagues or peers.

Similarly, Cyrus said your personal feelings about the employee must remain separate from anything that goes into the PIP.

"It's human nature for managers to become frustrated with an employee who is failing to reach [his or her] performance potential," Cyrus said. "As difficult as it may seem, they must keep personal feelings or frustrations from affecting their evaluation of the employee's performance."

Managers should understand that PIPs should never be used to address behavioral issues like poor attendance or inappropriate communications, said Jennifer Lasater, vice president of employer and career services at Kaplan University. Instead, the issues documented in the PIP should be related to skills or knowledge the employee is lacking, or specific job functions he or she is not completing properly on a regular basis.

"Stay away from [phrases] like, 'you always,'" Lasater added. "Instead state [facts, such as], 'reports are due at 10 am on Monday and on X date, you did not submit a report.'"

Part 2: Provide clear expectations, actions and metrics for improvement

Once you've stated the employee's performance problems, you should work with the employee to develop a plan of action that encompasses training (if necessary) and clear benchmarks to meet. Decide what tasks should be accomplished and how to best measure them. Lasater noted that creating this plan together with the employee in question will ensure understanding and create commitment on the employee's part.

Cyrus said the PIP should identify any internal resources available to assist the employee in meeting his or her performance goals (training programs, mentoring, etc.). She also said the expectations set forth in the plan should be consistent with the company's policies and past practices.

"Managers must ensure that performance expectations and goals are appropriate, and their method for measuring improvement is fair and consistent with similar situations," Cyrus said.

Part 3: Determine a reasonable time frame for the plan

Most PIPs are measured in increments between 30 and 90 days. The appropriate time frame to make the agreed-upon improvements depends on the employee's job duties and the nature of your business, David said. It's important to consider the surrounding circumstances and what improvements you're asking the employee to make when deciding on a fair and reasonable period.

"If you are selling nuclear power plants, 30 days may not be enough time to have a meaningful outcome. If you are a clerk in the mail room, 30 days may be more than enough time," David told Business News Daily. "Each situation is different and must be structured fairly."

You should also establish certain points throughout the plan to check in with the employee about his or her progress, Lasater said. If the employee is not meeting the criteria specifically mentioned in the plan, this should be discussed with the employee during the check-in meetings, she said.

"Give specific information on how often the manager and employee will meet to discuss the employee's progress while on the performance improvement plan," she said. "It's important for the manager to stick to the plan. The manager's commitment to meeting with the employee on a regular basis emphasizes to the employee that the manager is committed to the [his or her] improvement."

Part 4: Outline the consequences

Your PIP must be crystal clear on what happens if the set expectations aren't met. This may be a loss of certain privileges, temporary job suspension or, as is most common, termination of employment.

While the employee does need to understand the gravity of the situation, focusing too heavily on the negative consequences will only further discourage and demotivate him or her. Instead, David said your employee should understand that you are implementing the plan because you are genuinely invested in his or her success at the company.

"Make it clear that your intent is that through this process, they will be able to be a part of the team going forward," he told Business News Daily. "The PIP has to be specific and allow for a reasonable chance for success."

Next steps: Should the employee be let go?

If, at the end of the PIP period, the employee has successfully met the plan's expectations, move forward and continue to make him or her feel like a valued member of the team. David reminded managers to keep the lines of communication open, and advised scheduling a follow-up meeting to ensure that the employee is still performing at satisfactory levels.

However, if the employee has still not made any marked improvements (or has only gotten worse), you may be faced with the difficult decision of letting him or her go. Before any dismissal, you should discuss the progress that was made or not made by the employee with HR, and review the plan documentation to make sure it supports a "for cause" termination, Cyrus said.

"The decision will become clearer to the manager and should not be a surprise to the employee," Lasater added.

If it is determined that termination is the right answer, David noted that your decision must be final and agreed upon by management and HR.

"If you did your job properly as a manager in the development of the PIP, you must be prepared to abide by what consequences were defined in the PIP for failure," he said.

It's never easy to fire someone, especially if you have a good personal relationship with that person. However, by completing a PIP, you offered the employee assistance in improving and gave him or her the opportunity to course-correct. For the good of the organization, you must let the employee go, and hopefully gain some insights about how to prevent similar issues with existing and future employees.

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How to Conceive a Girl Naturally

Are you interested to find out how your diet can drastically increase your chances to conceive a girl?

Did you know that you can greatly increase the odds of getting pregnant with a baby girl by eating certain foods?

Well, keep on reading this article to find out…

What Foods to Eat to Conceive a Girl
Some researchers have discovered that one of the most powerful factors that affect the human sex ratios is represented by the diet. More precisely, it has been noticed that a certain kind of diet seems to favor the conception of girls, while the occurrence of boys seems to be favored by another type of diet.

What Foods to Eat to Conceive a Girl

This article will present you essential details about the best diet to conceive a girl. Here is what you will find out by reading this post:

the main features of this dietary method
useful advice concerning this famous technique of gender selection
a brief history of it
what food items are recommended for conceiving a baby girl
pros and cons regarding this strategy.
8 Things to Know about the Diet for Conceiving a Girl
There are several aspects regarding this dietary method of human sex selection that you ought to know.

First of all, there are multiple diets that are supposed to help you conceive a female baby, all these diets having the same main idea which will be presented in this article.

Secondly, this gender selection method is not able to guarantee you the sex of your future child (its success rate is about 70-80%); when you are thinking on how to conceive a girl, diet method can only raise your odds of having a baby girl.

Thirdly, this technique can’t promise that, by following its diet, the women will even get pregnant at all (with any kind of baby: boy or girl).

Fourthly, you ought to ask your medical doctor for advice, prior to commencing to follow this diet; throughout the period of going on this diet, having a nutritionist, physician or gynecologist monitoring your health status is the best thing you can do.

Fifthly, it’s essential to know not only the benefits, but also the drawbacks of this diet, especially the contraindications and the potential side effects of this diet for conceiving a girl. For example, high blood presure, excess of calcium in the blood and the heart problems are some of the medical conditions that must stop the persons from going on this diet. Moreover, this diet is pretty unbalanced and, therefore, it might generate some illnesses, such as: excess of calcium in the blood, nervousness, etc. This is why it’s essential to avoid following an extreme diet, especially when you are expecting to get pregnant.

Sixthly, the diet recommended by this sex selection strategy (for example, the diet to conceive a girl) is actually a pre-pregnancy diet, i.e. a diet which should be followed only before becoming pregnant, because the fetal sex can be controlled only prior to the moment when that fetus is conceived. After the woman becomes pregnant, she must quit following this diet, even if the gender of her fetus is not the desired one, because it can’t be changed after the conception moment. It’s important to know that this diet must also be discontinued after having been followed for two or three months without becoming pregnant.

The seventh important thing that ought to be known by the persons trying to conceive a girl is that the future father should also follow this diet, just like his partner, the future mother; the psychological factor is the rationale behind this advice.

The eighth essential aspect related to this dietary method of gender selection is actually a warning; neither the women, nor their partners, should go on this diet for a long period of time, because they might get sick.

What Foods to Eat to Conceive a Girl
The principal idea of this dietary strategy of sex selection is very simple and it consists in modifying the proportion of four minerals in one’s diet. These four essential minerals actually tell you what to eat to conceive a girl.

he four minerals of the diet method (that is meant to help the women to predetermine the gender of their future baby) are these: calcium, magnesium, sodium, potassium. The first two of them, calcium and magnesium, are the “girl minerals”,  they are recommended for conceiving a female offspring.

More precisely, the women aiming for baby girls should increase their intake of these two “girl minerals”, and limit or decrease their intake of the other two minerals, sodium and potassium, which are the “boy minerals”, that is they are recommended for conceiving a male child.

The persons into the diet to conceive a girl ought to know that the future mothers (and also, for psychological purposes, their partners) should eat food items rich in calcium and magnesium, and poor in potassium and sodium. The foodstuffs that are famous for containing high levels of calcium and magnesium are the dairy products (cheese, milk, butter, etc.); there are also some fruits, cereals and vegetables (such as nuts, beans) that are rich in these two “girl minerals”.

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10 Foods That Will Boost Your Baby’s Brainpower

Are you concerned about the development of your baby’s brain? Do you want to raise a smart and intelligent baby? If you can relate to any of these situations, then you must give this post a read.

The first three years of a child’s life are critical for his brain development. The brain food for babies help in supporting the development of the baby’s brain.He figures out how to think, react and solve problems. Activities like playing games, listening to music and letting him explore his surroundings encourage the functioning of his gray cells. When it comes to nurturing your child’s brain, food plays a critical role. Read on to know about the foods that can boost your baby’s brain development.

10 Best Brain Food For Babies:

Here are ten foods that will boost your child’s brainpower.

1. Greek Yogurt:


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This acts like a super baby brain development food.Greek yogurt keeps the brain cell membranes flexible, helping the brain send and receive information. The B complex vitamins in Greek yogurt are necessary for the growth of brain tissues and neurotransmitters [1].

2. Vegetables:



Vegetables that have rich, deep colors are excellent sources of antioxidants. Antioxidants help to keep the brain cells healthy. Some of the best vegetables for the brain are sweet potato, pumpkins, and carrots. Green leafy vegetables like kale, chard, spinach and collard greens are rich in folate, which keeps dementia at bay. Kale contains Sulforaphane [2] and Diindolylmethane [3], which aid the growth of brain cells.

3. Broccoli:


Broccoli is another superfood for your baby’s brain. It contains DHA, which helps the neurons connect. It also has cancer-fighting properties.This makes it an excellent baby brain food.

4. Avocados:


Avocado is beneficial for brain health. It is a rich source of unsaturated fats, which promote blood flow to the brain. It also contains oleic acid, which protects myelin [4]. Myelin helps the information travel at a speed of 200 miles an hour. The high levels of B-complex vitamins in avocados reduce the risk of hypertension in babies.

5. Fishes:

Fatty fishes like salmon, tuna and mackerel contain omega 3 fatty acids [5], which provide the building blocks of the brain tissue. Omega 3 fatty acids aid the growth and function of the brain in babies. A regular consumption of fishes will improve your child’s mental skills.

[ Read: Fish Recipes For Babies ]

6. Eggs:



Egg is a storehouse of nutrition. It contains nutrients like omega 3 fatty acids, zinc, lutein and choline, which enhance concentration. Choline helps produce acetylcholine [6] or the memory stem cells. It helps to improve memory in babies.

7. Whole Grains:



Whole grains improve concentration in babies by providing their brain a constant supply of energy. It has a low glycemic index [7] and slowly releases glucose into the bloodstream, keeping your child alert throughout the day. It also contains folate, which is essential for the proper functioning of the brain.

8. Oatmeal:

A study reveals that kids who eat oats for breakfast perform significantly better in tasks that evaluate spatial memory. Oat is rich in Vitamin E, zinc and B-complex vitamins. Its high fiber content provides the kids with a steady stream of energy.


9. Berries:

According to research at the Tufts University [8], berries boost the cognitive functioning of rats. The high vitamin C content in berries improves memory in kids. It also prevents oxidative stress in the brain.


10. Nuts:

 Nuts
Image : Shutterstock

Nuts like walnuts, almonds and peanuts are brain-friendly foods. The high levels of vitamin E in these foods prevent cognitive degeneration. Nuts also contain zinc, which enhances memory and brain development.

These super foods are replete with essential nutrients good for development of the brain, so make sure you stock them in your kitchen.

Did this article answer all your questions related to brain foods for babies? Let us know in the comment section.

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Introducing solid food to your baby

Introducing solid foods can be a confusing time for parents and caregivers. Use these tips to help you get started.

When can I introduce solids to my baby?

You can introduce solids at around six months. Solid foods give your baby extra energy, iron and other nutrients needed for healthy growth. Your baby is ready to start solids when she:

Has good head control
Can sit up and lean forward
Can pick up food and try to put it in her mouth
Can turn her head away to let you know she is full
What textures should I start with?

Start your baby with a variety of textures, such as pureed, mashed, finely chopped and lumpy foods. You can also give your baby soft finger foods starting at six months to help her learn how to feed herself. 

What foods should I start with?

Start with iron-rich foods like:

Soft-cooked pureed, mashed or finely chopped beef, chicken or pork
Mashed or finely chopped low sodium canned salmon with bones mashed or removed
Well-cooked mashed eggs, tofu, lentils or beans
Iron-fortified infant cereals mixed with breastmilk or infant formula
After iron-rich foods, choose foods like:

Vegetables: Well-cooked mashed sweet potato and squash, soft-cooked pieces of broccoli and carrots
Fruit: Pieces of mango, pears, peaches and banana
Full fat cheese and yogurt: Grated cheddar, mozzarella and Swiss, plain cottage cheese and plain yogurt
Other grain products: Strips of whole grain toast, “O” shaped cereals and well-cooked pasta
Tip: You can offer solids before or after you breastfeed or give infant formula. Try this sample meal plan for feeding your baby.

How should I introduce solid foods?

Try these tips:

Include your baby at family mealtimes.
Put your baby securely in a high chair.
Put a small amount of food on the tip of a small spoon. Wait until your baby opens her mouth before you put the spoon in.
When your baby reaches for the spoon, let her start to feed herself.
Allow your baby to explore foods with her fists and fingers. Let her make a mess.
Avoid distractions like TV, toys and phone calls. This will help you and your baby focus on eating and help prevent choking.
How much should my baby eat?

Let your baby decide how much she eats. Your baby will will open her mouth when she is hungry. She will shut her mouth, turn her head away or push food away when she is full. Never try to force your baby to eat.
A good starting point is to offer iron-rich foods about two times a day such as at breakfast and lunch. Offer 1-2 teaspoons (5-10 mL) of a few foods and see how much your baby eats. Offer more if your baby wants more.
As your baby gets a little older, offer solids three to five times a day at meals and snacks. It’s normal if your baby eats a different amount from one day to the next.

What if my baby refuses new foods?

It may take 15 tries or more for your baby to accept a new food. This is common. Don’t force your baby to eat. Instead, try these tips:

Offer the food again in a few days.
Mix solid food with breastmilk or infant formula to make it more familiar to your baby.
Let your baby feed herself with her fingers or fists.
Make sure your baby is not tired.
Serve the food at different temperatures.
Try these other tips to encourage your baby to eat solids:

Offer solids when you think your baby is most hungry.
Make sure your baby is not getting too much breastmilk or infant formula. Your baby may not be hungry for solid foods if she has had too much to drink.
Feed your baby when you or other family members are eating.
Bottom line

Every baby is different when it comes to learning to eat solid foods. If you have questions or concerns, talk to your health care provider or call an EatRight Ontario dietitian at 1-877-510-510-2. You can also send an email.

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5 Foods for Healthy Eyes

These five surprising foods will help keep your eyes healthy and your vision sharp.

Beyond carrots

You've probably heard that carrots and other orange-colored fruits and vegetables promote eye health and protect vision, and it's true: Beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly.

But eating your way to good eyesight isn't only about beta-carotene. Though their connection to vision isn't as well-known, several other vitamins and minerals are essential for healthy eyes. Make these five foods a staple of your diet to keep your peepers in tip-top shape.

Leafy greens

They're packed with lutein and zeaxanthin—antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts.

Eggs

The yolk is a prime source of lutein and zeaxanthin—plus zinc, which also helps reduce your macular degeneration risk, according to Paul Dougherty, MD, medical director of Dougherty Laser Vision in Los Angeles.

Watch the video: How to Make Mini-Vegetable Frittatas 
 berries-for-eyes

Citrus and berries

These fruits are powerhouses of vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts.

 almonds-for-eyes
Almonds

They're filled with vitamin E, which slows macular degeneration, research shows. One handful (an ounce) provides about half of your daily dose of E.

 fish-for-eyes

Fatty fish

Tuna, salmon, mackerel, anchovies and trout are rich in DHA, a fatty acid found in your retina—low levels of which have been linked to dry eye syndrome, says Jimmy Lee, MD, director of refractive surgery at Montefiore Medical Center, in New York City.

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50 Foods That Are Super Healthy

Eating healthy does NOT have to be boring.

There is a massive amount of foods out there that are both healthy and tasty.

Here are 50 incredibly healthy foods. Most of them are surprisingly delicious.

1-6: Fruits and Berries
Fruits and berries are among the world's most popular health foods.

This is not surprising, given that they taste incredible. Fruits are also very easy to incorporate into the diet, because they require little to no preparation.

1. Apples
The apple is high in fiber, vitamin C and numerous antioxidants. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals.

2. Avocados
Avocados are different than most fruits, because they are loaded with healthy fats instead of carbs. They are creamy, tasty and high in fiber, potassium and vitamin C.

3. Bananas
Bananas are among the world's best sources of potassium. They are also high in vitamin B6 and fiber. Bananas are ridiculously convenient and portable.

4. Blueberries
Blueberries are not only delicious, but also among the most powerful sources of antioxidants in the world.

5. Oranges
Oranges are well known for their vitamin C content. They are also high in fiber, antioxidants and taste incredible.

6. Strawberries
Strawberries are highly nutritious, and are low in both carbs and calories.

They are loaded with vitamin C, fiber and manganese, and are arguably among the most delicious foods in existence.

Other Healthy Fruits
There are many other healthy fruits and berries that aren't listed here.

Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears, pineapples, plums and raspberries.

7. Eggs
Eggs are among the most nutritious foods on the planet.

They were previously demonized for being high in cholesterol, but new studies have shown that they are perfectly safe and healthy (1, 2).


8-10: Meats
It is a myth that all meat is harmful. Unprocessed, gently cooked meat is one of the healthiest and most nutritious foods you can eat.

8. Lean Beef
Lean beef is among the best sources of protein in existence, and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you're on a low carb diet.

9. Chicken Breasts
Chicken breast is low in fat and calories, but extremely high in protein. It is a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you're not eating that many carbs.

10. Lamb
Lambs are usually grass-fed, and their meat tends to be high in Omega-3 fatty acids.

11-16: Nuts, Seeds and Peanuts
Despite being high in fat and calories, studies suggest that nuts and seeds can help you lose weight (3, 4).

These foods are crunchy, fulfilling and loaded with important nutrients that many people don't get enough of, including magnesium and vitamin E.

They also require zero preparation, which is important because it makes it easier to incorporate them into the diet.

11. Almonds
The almond is a popular type of nut. It is loaded with vitamin E, antioxidants, magnesium and fiber. Studies show that almonds can help you lose weight, and provide impressive benefits for metabolic health (5).

12. Chia Seeds
Chia seeds are among the most nutrient dense foods on the planet. A single ounce (28 grams) contains 11 grams of fiber, and a large part of the recommended intake for magnesium, manganese, calcium and various other nutrients.

13. Coconuts
Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides.

14. Macadamia Nuts
Macadamia nuts are very tasty. They are much higher in monounsaturated fats, and lower in Omega-6 fatty acids, than most other nuts.

15. Walnuts
Walnuts are highly nutritious and loaded with fiber and all sorts of vitamins and minerals.

16. Peanuts
Peanuts (technically legumes, not nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies show that peanuts can help you lose weight (6, 7).

However, take it easy on the peanut butter. It is very high in calories and incredibly easy to eat excessive amounts of it.


17-26: Vegetables
Calorie for calorie, vegetables are among the world's most concentrated sources of nutrients.

There is a wide variety available, and it is best to eat many different types of vegetables every day.

17. Asparagus
Asparagus is a popular vegetable. It is low in both carbs and calories, but loaded with vitamin K.

18. Bell Peppers
Bell peppers come in several colors, including red, yellow and green. They are crunchy and taste very sweet, and are a great source of antioxidants and vitamin C.

19. Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It is an excellent source of fiber, vitamin K and vitamin C, and contains a decent amount of protein compared to other vegetables.

20. Carrots
The carrot is a popular root vegetable. It is extremely tasty and crunchy, and loaded with nutrients like fiber and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits.

21. Cauliflower
Cauliflower is a very versatile cruciferous vegetable. It can be used to make all sorts of healthy recipes, and also tastes pretty good on its own.

22. Cucumber
The cucumber is one of the world's most popular vegetables. It is very low in both carbs and calories, and consists mostly of water. However, it does contain a number of nutrients in small amounts, including vitamin K.

23. Garlic
Garlic is incredibly healthy. It contains allicin, a bioactive compound with powerful biological effects, including improved immune function (8).

24. Kale
Kale has been very popular in recent years, for good reason. It is incredibly high in vitamin K, vitamin C, fiber and a number of other nutrients. It is perfect to add a satisfying crunch to salads and recipes.

25. Onions
Onions have a very strong flavor, and are very popular for use in recipes. They contain a number of bioactive compounds believed to have health benefits.

26. Tomatoes
omatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.

More Healthy Vegetables
These weren't listed, but are also very healthy: Artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, swiss chard, turnips, zucchini.


27-32: Fish and Seafood
Fish and other seafoods tend to be very healthy and nutritious.

They are especially rich in in omega-3 fatty acids and iodine, two nutrients that most people don't get enough of.

Studies show that people who eat the most foods from the sea (especially fish) tend to live longer and have a lower risk of many diseases, including heart disease, dementia and depression ( 9, 10, 11).

27. Salmon
Salmon is a type of oily fish that is incredibly popular due to its excellent taste and high amount of nutrients, including protein and Omega-3 fatty acids. It also contains some vitamin D.

28. Sardines
Sardines are small, oily fish that are among the most nutritious foods you can eat. They contain hefty amounts of the majority of nutrients required by the human body.

29. Shellfish
Shellfish isn't eaten very often, which is a shame because it contains more nutrients than almost every other food. It ranks similar to organ meats when it comes to nutrient density. Edible shellfish includes clams, mollusks and oysters.

30. Shrimp
Shrimp is a type of animal found in the sea. It tends to be low in fat and calories, but high in protein. It is also loaded with various other nutrients, including selenium and vitamin B12.

31. Trout
Trout is another type of delicious oily fish, similar to salmon.

32. Tuna
Tuna is very popular in Western countries, and tends to be low in fat and calories, but high in protein. It is perfect people who need to add more protein to their diets, while keeping calories low.

33-35: Grains
Grains have gotten a bad rap in recent years, mainly due to them being a forbidden food on the wildly popular paleo diet.

However, it is a mistake to lump all grains together. There are many different types of grains, and some of them are very healthy.

Just keep in mind that they are still pretty high in carbs, so they are not recommended on a low carb diet.

33. Brown Rice
Rice is one of the oldest cereal grains, and is currently a staple food for more than half of people in the world. Brown (whole grain) rice is fairly nutritious, with a decent amount of fiber, vitamin B1 and magnesium.

34. Oats
Oats are incredibly healthy. They are loaded with nutrients, and also contain powerful fibers called beta-glucans, shown to have numerous benefits.

35. Quinoa
Quinoa has become incredibly popular among health conscious individuals in recent years. It is a tasty grain that is high in nutrients like fiber and magnesium. It is also an excellent source of plant-based protein.

36-37: Breads
Most people eat a lot of bread.

For those who are trying to adopt a healthier diet for the first time, it can be extremely challenging to find something to eat instead of bread.

Fortunately, there are several healthy (or at least "less bad") options available.

36. Ezekiel Bread
Ezekiel bread may be the healthiest bread you can buy at the store. It is made from organic, sprouted whole grains, and also contains several types of legumes.

37. Homemade Low-Carb Breads
The safest choice for healthy bread is something that you make yourself. Here is a list of 15 recipes for healthy breads that are gluten-free and low in carbs.


38-40: Legumes
Legumes are another food group that has been unfairly demonized in recent years.

It is true that legumes contain anti-nutrients, substances that can interfere with digestion and absorption of nutrients.

However, these anti-nutrients can be eliminated by soaking and properly preparing the legumes before eating them (12).

What we're left with is an incredibly cheap source of quality nutrition, including a great plant-based source of protein.

38. Green Beans
Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.

39. Kidney Beans
Kidney beans are loaded with various vitamins and minerals, and are very high in fiber. Just make sure to cook them properly, because they are toxic when raw.

40. Lentils
Lentils are another popular legume. They are high in fiber and are among the best sources of plant-based protein. Lentils also taste delicious, and have a very satisfying texture.

41-43: Dairy
Many people can't tolerate dairy products.

However, for people who do tolerate them, they are a healthy source of various important nutrients.

Full-fat dairy products seem to be the best, and studies show that people who eat the most full-fat dairy have a lower risk of obesity and type 2 diabetes (13, 14).

If the dairy comes from grass-fed cows, then that may be even better, as it is higher in some bioactive fatty acids like CLA.

41. Cheese
Cheese is incredibly nutritious, and a single slice of it contains about the same nutrients as an entire cup of milk. It is also one of the most delicious foods you can eat.

42. Whole milk Whole milk is very high in vitamins, minerals, quality animal protein and healthy fats. It is one of the best sources of calcium.
43. Yogurt
Yogurt is made from milk that is fermented by adding live bacteria to it. It has many of the same health effects as milk, except with the added benefits of the friendly probiotic bacteria.

44-46: Fats and Oils
The "war" on fat is lost, and many fats and oils have been making a comeback as health foods.

44. Butter From Grass-Fed Cows
Butter from cows that were fed on grass is high in many important nutrients, including the very important vitamin K2.

45. Coconut Oil
Coconut oil is loaded with powerful fatty acids called medium chain triglycerides. Coconut oil may have benefits for Alzheimer's disease, and has been shown to help you lose belly fat (15, 16).

46. Extra Virgin Olive Oil
Extra virgin olive oil is the healthiest fat on earth. It contains heart-healthy monounsaturated fats, and is very high in antioxidants with powerful health benefits.


47-48: Tubers
Tubers are the storage organs of some plants. They tend to contain a number of beneficial nutrients.

47. Potatoes
Potatoes are a very popular food around the world. They are loaded with potassium, and contain a little bit of almost every nutrient we need, including vitamin C.

They are also incredibly fulfilling. One study found that boiled potatoes were by far the most filling of 38 foods that were tested (17).

48. Sweet Potatoes
Sweet potatoes are among the most delicious starchy foods you can eat. They are loaded with antioxidants and all sorts of healthy nutrients.

49. Apple Cider Vinegar
Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help lower blood sugar levels and cause modest weight loss (18, 19).

It is great to use in salad dressings, and to add flavor to meals.

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The 10 best foods for babies

There are lots of healthy, baby-friendly foods out there, but these 10 recommended by doctors and nutritionists alike stand out from the pack. From vitamin-rich fruits and veggies to meats and beans loaded with protein, these superfoods are full of essential nutrients, reasonably priced, easy to prepare, and delicious.

Many are also favorite first foods. Before introducing solids, talk to the pediatrician about your baby's readiness for solids, and which foods to introduce and when. Then introduce foods one at a time, waiting at least three days after each new food to watch for any allergic reaction.

Avocados

BabyCenter moms are all about avocado as a first food. This buttery fruit-vegetable is rich in healthy unsaturated fats that help boost brain development. In fact, the fat composition of avocados is somewhat similar to that of breast milk.

Serving ideas: Mash avocado with a fork, or make baby guacamole.

Bananas

Known as a good source of potassium, this grab-and-go fruit also contains vitamins B6 and C, calcium, and iron.

Serving ideas: Make banana and mango puree. Or, for your little one's first smoothie, puree banana and peach chunks with whole-milk yogurt.


Blueberries

Blueberries are bursting with antioxidants. The deep, brilliant blue of these berries comes from flavonoids that benefit your baby's eyes, brain, and even urinary tract.

Serving ideas: Blend or mash blueberries well and swirl a spoonful of the juicy purple puree into yogurt, or top silky coconut milk rice pudding with blueberry compote.

5 superfoods and how to serve them to your baby

Mashed, pureed, mixed, or whole? Discover creative ways to prepare five different superfoods loaded with the nutrients that every growing baby needs. See all videos
Broccoli

This cruciferous vegetable contains fiber, folate, and calcium, and may even help ward off cancer. Introduce your baby to broccoli's bold flavor early, and you'll be expanding his tastes and encouraging a lifelong love of green vegetables.

Serving idea: Steam until soft, cut into pieces small enough for your child to eat safely, and then chill. Steaming takes the bite out of broccoli, and some babies prefer the texture and taste when it's cold.

Lentils

Beans and other legumes pack lots of lean protein and fiber. But unlike larger beans, little lentils simmer into a pleasing mush just right for baby bites. They're also one of the cheapest healthy foods you can buy.

Serving ideas: Cook finely diced carrots along with the lentils. As your baby gets older, double up on nutrient-rich foods by making lentil and spinach stew.

Meat

Lack of iron can cause anemia. The American Academy of Pediatrics recommends meat as a first food because it's such a great source of protein, zinc, and iron, especially red meat and dark poultry meat. Plus babies absorb iron more easily from meat than from iron-fortified cereals, another common first food.

Serving ideas: If your baby is new to solids, try our easy turkey or chicken puree recipe. As she gets older, introduce new flavors with chicken curry with green beans and zucchini or shepherd's pie.

Prunes

Whether you call them "prunes" or "dried plums," these humble fruits don’t sound glamorous – but they're soft, sweet, and full of fiber. Your baby may suffer from constipation when switching to solids, as it's a big change for her system. Add pureed prunes to her diet to aid digestion and keep things moving.

Serving ideas: Serve pureed prunes alone or mixed with other foods, such as oatmeal, cereal, or applesauce, for a naturally sweet treat.

Sweet potatoes

Sweet potatoes are one of the more popular first foods for babies, who tend to like both their sweetness and texture. These colorful root vegetables are packed with beta-carotene, vitamin C, and minerals, including iron and copper.

Serving ideas: Serve sweet potato puree alone or swirled into pureed chicken or turkey.

Winter squash

Orange- or yellow-fleshed hard winter squashes such as butternut, acorn, and pumpkin boast many benefits, one of which is they're exceptionally rich in beta-carotene, recognized for being great for eyes. Squash is also an excellent source of vitamin C. Natural sweetness and a creamy texture add to the appeal of winter varieties.

Serving ideas: Roast a winter squash like butternut, scoop out the flesh, and puree it for an easy first food. As your baby gets older, introduce new flavors and textures with dishes like smashed chickpea and butternut chili.

Yogurt

Creamy yogurt is rich in calcium and vitamin D, necessary for healthy bones and teeth. Your baby can have it at 4 to 6 months, long before he'll be ready for cow's milk.

Opt for plain yogurt with no added sugar. Also look for a brand with the most live cultures, which help regulate the good bacteria in your baby's digestive tract. Make sure you pick up whole-milk yogurt – babies need the calories from fat.

Serving ideas: Yogurt is fine on its own, or swirl in pureed berries or other fresh fruit, applesauce, or mashed avocado.

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10 foods to boost your brainpower

Eating well is good for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs or muscles do. But which foods are particularly important to keep our grey matter happy and healthy?
10 foods to boost your brainpower
Wholegrains1. Opt for wholegrains
Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from an adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for 'brown' wholegrain cereals, granary bread, rice and pasta.

Mackerel2. Eat oily fish
Essential fatty acids (EFAs) cannot be made by the body which means they must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA. Good plant sources include linseed (flaxseed), soya beans, pumpkin seeds, walnuts and their oils. These fats are important for healthy brain function, the heart, joints and our general wellbeing. What makes oily fish so good is that they contain the active form of these fats, EPA and DHA, in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to an increased risk of Alzheimer's disease and memory loss whilst having sufficient levels of both EPA and DHA is thought to help us manage stress and helps make the good mood brain chemical, serotonin. Consider a supplement if you're vegetarian. Those following a vegan diet may wish to supplement daily with a plant-based omega-3 supplement, and as a vegan don't forget to add seeds like linseed and chia to your diet.
Blueberry3. Snack on blueberries
Evidence accumulated at Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss. They're widely available, but you can also look out for dark red and purple fruits and veg which contain the same protective compounds called anthocyanins.


Tomatoes4. Eat more tomatoes

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's. Favour cooked tomatoes and enjoy with a little olive oil to optimise absorption and efficacy.


5. Add vitality with vitamins
Certain B vitamins - B6, B12 and folic acid - are known to reduce levels of a compound called homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer's disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment. Opt for B-rich foods like chicken, fish, eggs and leafy greens.

Blackcurrants6. Get a blackcurrant boost
Vitamin C has long been thought to have the power to increase mental agility and protect against age-related brain degeneration including dementia and Alzheimer's. One of the best sources of this vital vitamin are blackcurrants. Others include red peppers, citrus fruits and broccoli.


Pumpkin seeds7. Pick up pumpkin seeds

Richer in zinc than many other seeds, pumpkin seeds supply this valuable mineral which is vital for enhancing memory and thinking skills. These little seeds are also full of stress-busting magnesium, B vitamins and tryptophan, the precursor to the good mood chemical serotonin.



Broccoli8. Bet on broccoli
Broccoli is great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Researchers have reported that because broccoli is high in compounds called glucosinolates, it can slow the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to perform properly and to keep our brains and our memories sharp. Low levels of acetylcholine are associated with Alzheimer's.


Sage9. Sprinkle on sage

Sage has long had a reputation for improving memory and concentration. Although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too. Add at the end of cooking to protect the beneficial oils.

Walnuts10. Eat more nuts
A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.


The importance of exercise
Don't forget that as well as a healthy diet, exercise helps to keep our brains sharp. Research suggests that regular exercise improves cognitive function, slows down the mental aging process and helps us process information more effectively.

Brainpower supplements

Although research linking diet and dementia is still in its infancy, there are a few important relationships between nutrients and brain health that are worth exploring. Having a nourishing, well rounded diet gives our brain the best chance of avoiding disease. If your diet is unbalanced for whatever reason, you may want to consider a multivitamin and mineral complex and an omega-3 fatty acid supplement to help make up a few of the essentials. If you are considering taking a supplement it is best to discuss this with your GP or qualified healthcare professional.
More in health and nutrition:
Women's health
Men's health
Fitness & nutrition
Special diets
Eating for ill health
Healthy eating
Healthy cooking
Ingredient focus
This article was last reviewed on 6 May 2016 by nutritional therapist Kerry Torrens.
A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).
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