The old saying, “You are what you eat!” has never been so true! Research and studies show time and time again that when you eat healthy, all natural, whole foods like fruits & vegetables and whole grains along with the proper amount of proteins, fats and carbohydrates you will be able to maintain a healthy weight, have more energy, be more focused and even sleep better. However, studies also show the opposite to be true, if your diet consists of mainly processed, high fat, high sugar foods you will tend to be less healthy, less productive and even overweight. We have all heard of ‘super foods’ and their many benefits, I’ve spotlighted 6 of these good for you foods as well as included helpful hints along with calories and serving sizes. Check out the list below and you will see how easy it is to add these nutritious foods into your diet and truly get the benefits of the saying, “You are what you eat!”
- Good Source of: Antioxidants and phytonutrients
- Serving Size: 1 cup
- 84 calories*
Blueberries are low in calories and high in water and fiber so they not only help to control blood sugar but also keep you feeling fuller longer. Important research is now showing that blueberries may slow and even reverse many of the degenerative diseases associated with aging and the brain, including dementia and Alzheimer’s disease.
Eat more: Add them to cereal or oatmeal at breakfast, toss them in a salad for lunch or for a tasty treat dip them in yogurt and freeze.
- Good Source of: Omega-3 fatty acids
- Serving Size: 1 fresh filet (approximately 200g)
- 280 calories*
Omega-3 fatty acids help to lower the risk of heart disease. In fact it is so good for you that the American Heart Association recommends eating fish such as salmon two times per week. Salmon is also low in saturated fat and considered a good source of lean protein.
Eat more: When fresh salmon is not available look for canned or frozen.
- Good Source of: Protein, vitamins and minerals
- Serving Size: 1 whole large hard boiled egg (approximately 50g)
- 78 calories*
Eggs are inexpensive, versatile and easy to make. They contain 12 vitamins and minerals as well as the nutrient choline. Choline, according to WebMD helps to block fat from being absorbed in the body and can also help to prevent memory loss. Eating a breakfast high in protein will help keep your hunger away throughout the morning.
Eat more: Eggs are not just for breakfast; add them to a salad, hard boiled eggs make great snacks and deviled or pickled eggs are great for appetizers and picnics.
- Good Source of: Protein and healthy fats
- Serving Size: 1oz of dry roasted almonds
- 170 calories*
We tend to think of nuts as high in fat and calories. The key to eating nuts is portion control, be sure to stick to the 1 oz serving size! The healthy fats found in nuts are high in fiber and antioxidants which can help lower cholesterol as well as aid in weight loss.
Eat more: Add nuts to your salad, sprinkle on veggies, add to a stir fry and they make a great mid morning or mid afternoon snack.
- Good Source of: Fiber and antioxidants
- Serving Size: 1 cup
- 30 calories*
Broccoli is one of the most nutrient-dense foods available and because it is so low in calories and so full of fiber it helps to curb your appetite. It helps to detoxify chemicals in your body and according to new research from John Hopkins University broccoli may contain a cancer prevention compound along with its cancer fighting abilities.
Eat more: Add it to an omelet or scrambled eggs, eat it raw with a healthy dip, toss it in a salad or include it in a veggie stir fry.
- Good source of: Polyphenols
- Serving Size: 1 oz
- 164 calories*
Research shows that the antioxidants and anti-inflammatory properties of dark chocolate contribute to a healthy heart by lowering blood pressure and increasing blood flow. The key is to eat only dark chocolate as opposed to milk or white chocolate and to keep your portion sizes in check.
Dark Chocolate is a yummy treat so I am thinking we really don’t need to find ways to eat more!