Great foods to add to your diet in 2011

Move over Quinoa and Salmon, we have more foods that should be included in our diets in the coming year.

Always consult a health practitioner when changing your diet, some foods will react negatively with other foods or other medications.

Here are 15 great choices you can make to contribute to living a healthier life in the new year:

15) Oat Bran - Have oatmeal for breakfast? Try Oat Bran instead, made from the husk of the oat, it contains even more soluble fibre (which helps eliminate harmful LDL cholesterol).  Oat Bran also tends to have higher amounts of Protein, Iron, Vitamin B and Vitamin E.

14) Rutabagas - This often overlooked root vegetable has less than half the carbohydrates and calories of sweet potatoes, high amounts of Potassium and a fair amount of fibre.

13) Ricotta - A half-cup serving contains 14 g of protein and 25% of the recommended daily amount of Calcium.

12) Black Beans - Loads of anti-oxidants, magnesium and fibre.

11) Sea Veggies - Full of minerals including iodine

10) Button Mushrooms - A recent study has found that mushrooms might satisfy hunger as much as red meat, but with much fewer calories (~65 per serving) and 0 g of fat.  Contains cancer fighting selenium and energy boosting vitamin B12.

 9) Parsley - with beta carotene and vitamin K, might help improve immunity and strengthen bones.

 8) Cauliflower - loaded with vitamin C and anti-carcinogens.

 7) Prunes - The fibre in prunes generates healthy intestine bacteria, and the phenols might help reverse bone loss and preclude brain cell damage.

 6) Barley- Twice the fibre of Brown rice, and hunger fighting beta-glucans, fibres that have been shown to reduce cholesterol and blood sugar levels.

 5) Cabbage - an excellent source of fibre and sulforaphane, which is known to help increase the production of enzymes that detoxify carcinogens and may be particularly beneficial for those of us with colon-cancer susceptible genes.

 4) Rainbow Trout - Omega 3's and vitamin D with low amounts of saturated fats, a great protein source.

 3) Safflower Oil - a recent study has indicated that cooking with this polyunsaturated fat increased lean muscle, stabilized blood sugar and reduced belly fat.

 2) Beets - Contains Folate, which guards against birth defects and phytonutrients with may detoxify carcinogens and relieve inflammation.  Eat the greens also, they are rich in lutein and zeaxanthin.

 1) Raspberries - Fresh or frozen, tend to have more fibre and vitamin C than blueberries.  A good source of ellagic acid, an antioxidant thought to prevent cancer-cell formation.