Perhaps, one of your goals this year was to eat healthily or to drop off some pounds. With a variety of foods to eat, making the right choice between what to eat and what not to eat can be stressful. What’s more, different methods of cooking food can keep you at a crossroad. You may love it grilled, fried or better smoked. Whatever your option, here are the best foods not to skip this year.
Fish is an incredible source of protein. It is lean meat and a source of healthy omega 3 fatty acids. Incorporate plenty of fish in your diet to optimize on its health benefits and reduce the risk of heart disease, stroke and related illnesses.
Cruciferous vegetables such as broccoli and lettuce are rich in nutrients. They have plenty of glucosinolates that help to detox your system. When cooking this type of food, a quick 5 minutes steaming is vital.
Green leafy vegetables
Green leafy vegetables including spinach and kales are essential in your diet this year. They are packed with nutrients such as zeaxanthin and lutein that protect your body against macular degeneration. Kales, for example, are rich in antioxidants and you can always have in it in your salad, or cook with garlic and onion for maximum benefits.
Some of the best fruits to eat include mangoes. They are high in fibre, an excellent source of Vitamins A and C. Mangoes also have a lot of antioxidants, minerals and other vitamins.
You should also eat plenty of blueberries. Frozen berries in your oatmeal make your meal high in fibre and antioxidants. Berries help you to get rid of extra calories.
Beetroots including the golden, red or yellow roots are rich in carotenoids. They are excellent if you love to work out because they provide dietary nitrates.
All beans are important for your health. They are good for your body and the heart. Black beans, for instance, can enhance your brain power. Beans are packed with antioxidants and anthocyanin’s that boost brain health. What’s more, they are an excellent source of proteins and are rich in fibre. Beans are healthy, free of saturated fat and are low in calories. You can substitute beans with lentils, peas, fava, Lima and kidney beans.
Oats come with amazing health benefits. They are high in soluble fibre that helps to lower the risk of obesity and heart disease. Oats have about 10 grams of protein and the since they are loaded with carbs, the high fibre content slows sugar absorption. Oats are muscle friendly food since they deliver steady energy. You can substitute oats with flaxseed, Quinoa, granolas and Wild rice.
Eggs are a valuable source of protein. Choline in eggs helps the body to optimize vitamin B, Omega 3 fatty acids and other important nutrients that enhance bone health. Eggs are also rich in zeaxanthin and lutein, essential nutrients that also boost eye health.
Yoghurt and Skimmed milk
Skimmed milk is great for your health. It comes with sufficient, proteins calcium that enhances bone health and vitamin D.
Yoghurt has many probiotic benefits thanks to its fermentation spawns. They are a great source of healthy bacteria that boost the immune system. Yoghurt is also known to protect against yeast infections in ladies and cancer. However, not all yoghurts in the market are probiotic. Therefore, you should always check the label for active and live cultures.
For your breakfast, you can consider yoghurt that is topped with honey, walnuts, flaxseed and blueberries. Low-Fat plain yoghurt is equally important as an ideal base for your salad dips or dressings.
Tomatoes are packed with antioxidants. Use tomatoes when preparing your salads and other foods. They provide lycopene that helps to prevent different types of cancers and coronary heart disease. Red tomatoes are ideal. You can substitute tomatoes with guava, red watermelon, Japanese persimmon, pink grapefruit and papaya.
Adam Waxman is an award winning travel journalist focusing on food, wine and well being. As well as an actor in film, television and formerly, the Stratford Festival, he is the Associate Publisher and Executive Editor of DINE and Destinations magazine.