The renowned social critic, attorney, political activist, and consumer advocate, Ralph Nader, inspired the creation of the Center for Science in the Public Interest [CSPI], publisher of Nutrition Action, a newsletter whose mission it is to inform us how to care for our bodies by presenting trust-worthy, science-based information.

I have been a member of CSPI for decades, and rely on their tips, investigative reports, and recipes. Recently, I received a CSPI informational mailing with a list of , “10 Superstars…For Better Health!” The selected foods on that list mirror my own suggestions to clients to “eat the rainbow…” meaning, the more deeply colored the foods we consume, the richer their nutritional value, and the healthier we will be.

CSPI’s list is as follows: sweet potatoes, mangoes, plain Greek yogurt, broccoli, garbanzo beans [chickpeas], leafy/dark green vegetables, salmon, watermelon, oatmeal, and butternut squash. I note that three items on the list are not deeply colored, but they have wonderful qualities.

Tan chickpeas [garbanzo beans], like all legumes, contain soluble fiber, minerals, and vitamins, and they are a rich source of protein. Soluble fiber helps manage blood sugar [glucose], and cholesterol levels, and leads to appetite control. Oatmeal, off white to beige in color, also is a rich source of soluble fiber, and offers a fair amount of protein [especially if topped by yogurt, milk…plant-based or from animals] and other nutrients, while like the beans, has almost no fat.

Lightest in color is plain Greek yogurt, which is snow white. A good source of protein, vitamins and minerals, it contains the bonus of beneficial bacteria that add to our gut microbiomes, helping us keep a healthy internal balance between beneficial and pathogenic microbes…protecting our good health.

The orange colored items on the list contain beta carotene, which assists our bodies in the production of vitamin A. All of the items on the list contain fiber, except for the animal products, salmon and yogurt. Salmon contains health promoting, anti-inflammatory omega 3 fatty acids.

Incorporating these “superstars” into our daily diets would be an excellent start on the road to improved health, and quality of life. But, there are many more than ten. As the famous Michael Pollan wrote, “Eat real food, not too much…mostly plants.” If we follow his advice, and make most of those foods deep in color, we should reap great rewards…our good health.

Thanks CSPI.

Dateline: Town of Colonie, Albany County, New York State’s Capital Region