The diet industry has it all wrong. Health is about what you do eat: Not what you don’t! Not to mention that it is a lot more fun to plan your meals around great tasting food that is good for you. So when it comes to getting your every day diet right keep it simple, make it great and think positive.
Here are 10 great every day foods:
- Berries: Strawberries, raspberries, blueberries, cranberries… you name it. Berries are amazing. They have super-high water and fiber content and are packed with vitamins (especially vitamin C) and health-boosting anti-oxidants. Eat them by the handful or toss frozen berries into a smoothie.
- Oranges: Cheap, portable, fun to eat – what’s not to love? By eating oranges instead of drinking juice you get all the benefits of the vitamin C but the additional fiber slows down the fructose sugar rush.
- Nuts: Sometimes nuts get a bad rap for being high in fat and calories but in truth, they are nutrient power houses. Almonds provide calcium, iron and vitamin E; walnuts give you potassium, vitamin B6 and magnesium; pistachios are high in B6 and iron; and the list goes on. Most nuts have a good ratio of fiber and protein to fat, so they digest slowly and help you feel full longer.
- Beans: Beans are loaded with good stuff: complex carbohydrates for energy; fiber for healthy digestion; minerals like iron, calcium, copper, phosphorus, manganese and potassium; vitamins like folic acid, thiamine, riboflavin and B6. Plus beans are low fat and you can put them in just about anything: dips, stews, stir-fries, chilli, you name it!
- Sweet potatoes: These are a great alternative to ordinary potatoes whether baked, steamed, fried or mashed. They are one of the best sources of beta-carotene, which your body converts to vitamin A; they are also high in vitamin C, potassium, and B vitamins.
- Broccoli: Eat your trees! This kids’ favourite is high in fiber and vitamins A and K (which your body needs for vitamin D metabolism); packed with anti-oxidants and helps lower cholesterol. Don’t overcook it though, or you lose nutrients.
- Kale: This leafy green is rightly called a super-food. It contains isothiocyanates (ITCs) which have been shown to fight cancer and support your body’s detox system. It is also full of flavonoids that have anti-oxidant and anti-inflammatory benefits. And it’s packed with vitamins A, K, C and various minerals. Try it lightly steamed with the next food on our list.
- Garlic: Anything that smells that strong has to be good for you, right? Yes, as it happens. Garlic is rich in flavonoids – chemical compounds that help plants thrive and good for humans too. Garlic fights oxidation and inflammation, supports cardiovascular health, fights cancer, and may help prevent obesity.
- Eggs: Eggs are convenient, tasty and great for you. The white is almost pure protein – perfect for post-work-out recovery and muscle repair. The yolk contains high levels of choline, which is essential for brain health, and lutein, which supports your eyes.
- Yogurt: Natural yogurt supplies calcium, protein and vitamins A and D. Plus it is full of probiotics, friendly bacteria that keep your digestive system healthy. Eat plain unsweetened yogurt, though, because the flavored stuff is packed with sugar. Add your own fresh fruit, or top it with a handful of granola and a drizzle of honey.
Filed Under: Nutrition | Tagged: healthy eating