Time to sit back and take in these tips straight from the nutritionist?s mouth. These nutritionists share the foods that they eat every day, and why you should too.
Nutritionists go nuts over nuts. They are packed with protein, good fats and lots of fiber to keep you feeling full longer. Research has also shown that nuts can help you maintain a healthy weight and reduce the risk of heart disease. Brazil nuts are high in selenium which can help with thyroid health, fertility and help strengthen your immune system. You only need to eat 2 Brazil nuts a day to reap the benefits of the selenium.
Greens are always the top of the list for nutritionists whether it be in big salads, smoothies or a side dish at dinner. Greens are high in folate which is a B vitamin that promotes healthy red blood cells. They also have vitamin K and beta-carotene. Research has shown that it is beneficial to eat your greens every day. A study showed people that ate one serving or more of leafy greens a day had a slower rate of cognitive decline than people who did not eat them.
Rich in vitamin C and fiber, berries such as raspberries, strawberries, blueberries, and blackberries are nutritionists? favorite. They are packed with antioxidants and can help your brain function.
Avocados are filled with monounsaturated fat, or omega-9s, which are great for your heart health. Avocados can also help with digestion since they are a great source of fiber.
Because of the probiotic nature of yogurt, it has become a favorite of nutritionists. It also is packed with protein which aids in muscle maintenance and growth and keeps you feeling satisfied.
Beans are filled with protein and fiber. Toss some beans, lentils or chickpeas into pasta, salads, soups or even pureed into baked goods. Eating beans every day is a great and affordable way to get important vitamins and minerals. Beans are also thought to protect cells from cancer.
Eating oats every day can help you lower your unhealthy cholesterol levels. They are great for heart health. They are also very filling and filled with fiber which will keep you fueled for the day. Another fun fact, oats can help with your digestion and keep your energy levels up during a workout.
Chia seeds are filled with fiber, Omega-3s, and protein. They are also low-carb and very filling. They expand in your digestive tract and make you feel full longer. These little seeds can also help stabilize blood sugar levels and aid in digestion.
Peanut butter is a great choice because peanuts are filled with antioxidants like resveratrol and arginine. peanuts are also packed with niacin which is a vitamin B essential for skin and nerve health. Peanut butter is also filled with vitamin E which can help prevent heart disease. However, you must remember that all peanut butter is not created equal! When looking to buy a jar of peanut butter, make sure that you choose one that is natural and has no added sugar. When you check the ingredients list, all you should see is peanuts and maybe some salt.
Eggs make the list as a great choice of protein and choline. Choline can help your body to use other nutrients. Eggs are also packed with vitamin D which is crucial for bone health. Eggs also have lutein and zeaxanthin which are crucial for eye health.
Sauerkraut and Kimchi
These two items may surprise you! Fermented foods, like kimchi and sauerkraut, have a wealth of benefits on your gut. These foods are great sources of fiber and are high in vitamin C and vitamin K. Filled with glucosinolates, these foods can also lower inflammation in your body and possibly fight cancer. They are filled with probiotics which will also help with your digestive health and weight management.
Prunes are filled with potassium and magnesium which are great in supporting bone health. Prunes have a low glycemic index, so they are easily digested but absorbed slowly.
Extra Virgin Olive Oil
Extra virgin olive oil is a great way to get monounsaturated fat. It also contains polyphenols and can aid in the prevention of many diseases. Another added bonus is extra virgin olive oil will help the absorption of other nutrients.
Milk is important to make sure that you are getting enough calcium. Calcium will help make sure that your bones are strong. Stick to skim milk, which is packed with vitamin D and protein but has no saturated fat.
When you are craving something sweet, nutritionists say to grab some dark chocolate. Cocoa is very high in antioxidants. It has also been found that one ounce of dark chocolate 4 times per week can help reduce blood pressure.