Super Foods For A Healthy Lifestyle

Looking to start new diet and fitness regime? Or are you just looking to eat a lot healthier than your typical fast food runs? Check out these 10 Super Foods that will help you get on the right track!

Low fat Yogurt 

Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also be enhanced with other good-for-you substances. Lactose sensitive people may also tolerate yogurt better than milk. Look for plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories.  Yogurt can also be used in entree and bakery recipes, in dips for veggies, etc.

Don’t like yogurt? Skim milk is another super dairy food that has only 83 calories per cup and is easy to slip into coffee to help you get one of the recommended three servings of dairy each day. Dairy foods contain practically every nutrient you need for total nutrition — and in just the right balance.  No other food group in the diet is as complete or as economical.

Eggs

Eggs make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. “Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels,” says Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.

Nuts

Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. experts say that the key to enjoying nuts, is portion control. All nuts are healthful in small doses, and studies show they can help lower cholesterol levels and promote weight loss.  Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day of nuts help fill you up. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They taste great alone, too. Mix your nuts and create your own “100-calorie packs” for easy and portable snacks.

Kiwis

Kiwis are among the most nutritionally dense fruits and full of antioxidants. One large kiwi supplies your daily requirement for vitamin C. Kiwis are also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it. The sweet taste and colorful appearance of kiwis makes it easy to slice in half or scoop out with a spoon. Enjoy alone, or slice it into desserts, salads, or side dishes. Kiwifruit can also have a mild laxative effect due to their high fiber content.

Quinoa

Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat. It is an ancient grain that’s easy to make, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. Also on the good list are barley, oats, buckwheat, whole wheat, wild rice, and millet.

Beans

Bean are good for your heart.  Beans 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. They’re also a good, low-fat source of protein, carbohydrates, magnesium, and potassium.  Beans can easily substitute for meat or poultry as the centerpiece of a meal, but they also work as a side dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.

Salmon

Salmon is a super food because of its omega-3 fatty acid content. Studies show that omega-3 fatty acids help protect heart health. That’s why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat. You can simply grill or bake it, top it with salsas or other low-fat sauces, or serve it on top of salad greens. If you don’t like salmon, canned tuna is a great substitute.

Broccoli

Broccoli is one of America’s favorite vegetables because it tastes good and is available all year long. It’s a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight.  You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into grains, egg dishes, soups, and salads.

Sweet Potatoes

Sweet Potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. Sweet potatoes also contain the sweetness that can easily replace the butter or sugar toppings you’d normally put on a potato.  And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked — and think of all the calories you can save over that loaded baked potato.  Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.

Berries

Berries are loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. Their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Most berries are also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.