10 Must Have Foods in your Healthy Diet

We have all found out the hard way that there is no quick fix or magic pill for weight loss or being healthy. It’s also no secret that as busy working class Americans we are short on time, making it very hard to always eat healthy. In the modern day of Drive-Thru’s and call ahead ordering it’s easy to get caught up in “just grabbing something on the way home” or skipping meals all together. So what are we to do while we wait on science to come out with perfect nutrition in pill form? Easy solution, find foods that promote wellness, weight control, and taste great.

 

These multitasking "super foods" provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday diets. Normally when you hear the term “super food” it is describing a food that is very rich in nutrients and antioxidants; but we are going to broaden the category a little to include healthy foods that are easily available to us as well. After all, what good is a super food that is hard to find, difficult to prepare, and tastes disgusting? Here is a list of a few super foods that are tasty and easy to add to any diet.

1. Non-fat plain Greek yogurt. Yogurt is enriched in probiotics, which help balance out the healthy bacteria in your digestive system. Being a dairy product it is also a great source of calcium and vitamin D. Greek yogurt contains a much higher protein content than ordinary yogurts. Adding your own fruits to sweeten this will keep the calories down and also provide  another source of vitamins.
2. Plain unsalted nuts. Nuts are often overlooked because of their high fat content. The fats they contain are the “good” kind so add these heart healthy fats to their high fiber, protein, and antioxidant content and we have our second super food. Nuts can be eaten alone as snacks or added to salads, baked goods, or cereals.  The key is portion control, one ounce a day should fill you up.
3. Quinoa. Pronounced keen-wa, is one of the best whole grains you can eat and is easily available in many supermarkets. Quinoa is very high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron. Quinoa also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes. It is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein.
4. Sweet Potatoes. One of the best vegetables you can eat. They're loaded with vitamin C, potassium, and fiber. They also pack in vitamin A and calcium. Try substituting a baked sweet potato for a baked white potato. Add a little cinnamon to spice things up and save a ton of calories over a loaded baked potato.
5. Blueberries. Widely known for their high antioxidant content but they are also high in fiber to help control blood sugars. Their rich flavor will also help to satisfy your sweet tooth for a fraction of the calories. Try them in your protein shakes, yogurt, or on salads for a dressing substitute.
6. Wild Salmon. Rich in omega-3 fatty acids, salmon is shown to promote heart health, among many others. It is relatively low in calories while containing large amounts of protein and little saturated fats (the bad kind). Salmon is also a good source of iron. Baking it with a little lemon juice will add flavor while keeping the calorie count down.
7. Broccoli. Another nutrient filled vegetable that is full of vitamin A. Broccoli also contains vitamin C, folic acid, and bone-building vitamin K. Being high in fiber makes it a great snack or side dish to fill you up and help control your weight. Lightly steam it to ensure all the nutrients aren’t lost through overcooking.
8. Mango/kiwi. Just one cup of mango or one large kiwi supplies 100% of a day’s vitamin C, one-third of a day’s vitamin A, a decent dose of blood-pressure-lowering potassium, and 3 grams of fiber. Kiwis also are one of the only fruits to contain vitamin E. Mix these two fruits with your blueberries for a delicious fruit cocktail.
9. Garbanzo Beans. All beans are good beans. They’re rich in protein, iron, magnesium, potassium, and zinc. But Garbanzos have a higher protein content making them very versatile in your diet. They are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. You can use beans as a substitute for meat in your meals or in side dishes.
10. Leafy Greens. These greens include kale, collards, spinach, turnip greens, and mustard greens. Leafy greens are packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber. Eat them raw or lightly steamed to preserve nutrients. Adding them to meals can also fill you up faster, keeping calories under control.

 

These are certainly not the only 10 super foods (dark chocolate almost made the cut) but they are considered to be some of the best. Adding them to your daily regimen will definitely give your healthy way of life a boost. As with any other food moderation is key, make sure to consider calorie counts as well as portion control to balance your diet. Try packing a few super foods in with your high protein snacks we talked about last week. Your diets should be starting to fill out now, but please feel free to contact me if you are having trouble putting it together. Load up on the berries, eat your spinach, hit the gym, and BRING IT!!!!