Eating Healthy with 10 Nutrient Packed Foods

In today’s hyper-busy and instant gratification society, we sometimes lose sight of the fact that we are what we eat. If we eat healthy, we can expect to live a long and active life. Choose the wrong kinds of food and you can expect your body to be polluted and lacking in energy and vitality.

All foods are not created equal and processing them only takes more of their nutrients out. So how do you choose the right foods for eating healthy? In this post, I have listed the top ten foods that are packed with nutrients and should be part of any eating healthy diet.

1. Nuts: It is true that nuts are high in calories and fat, yet they are considered to be very healthy. Why? Because the fats found in nuts are polyunsaturated and monounsaturated which are healthy, unlike the bad saturated fat that tends to clog your arteries. Nuts are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Studies have shown that eating nuts can be beneficial in reducing the risk of heart disease, hypertension and lowering cholesterol. The important thing to remember is the portion size – only about a handful (1 to 2 oz.) a day and eating them raw, right out of their shells.

2. Seeds: Seeds such as flax, pumpkin and sunflower seeds should also be part of your eating healthy diet. They contain omega-3 fatty acids and may also contain omega-6 and omega-9 fatty acids. Many of them offer the same heart-health benefits as nuts. You also get a lot of energy to fight high cholesterol and lower your risk of getting diabetes with these seeds. Ground flax seed is a wonderful addition to fruit smoothies, sprinkled on yogurt, eaten with cereal or added to pancake mix.

3. Fruits: Could fruits be the panacea of all diseases? We all know that fruits are packed with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of certain cancers. Berries such as blueberries and grapes have very high amounts of antioxidants. What about less common fruits like Amalaki, Shizandra, Hirataki, Jujube? They are also very high in antioxidants and can provide enhanced endurance among athletes the natural way. Choose from a wide array of fruits in a variety of colors for maximum health benefits. The nutrients and antioxidants in fruit boost the immune system to fight the effects of aging in the body and other diseases like the common cold and flu.

4. Beans and Legumes: Beans, peas, and legumes are a major source of complex carbohydrates, fiber, protein and minerals such as potassium, magnesium, and zinc. In addition, they are low in fat and are very affordable. Beans of all kinds, kidney, navy, lima, and black beans, chickpeas or garbanzo beans and great northern are all high in protein. This is plant protein so it contains very little fat, carbs and calories. Exchange beans for meat in chili and soups, 2 to 3 times per week for a healthier diet. Lentils belong to a family of vegetables known as legumes, which are an important part of eating healthy. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system in great shape. Some people avoid beans due to the intestinal gas or bloating but if you gradually increase the amount of beans you eat over several weeks, you can overcome that problem. Soaking them first may also help.

5. Oatmeal: – Oatmeal has gained a lot of popularity lately as a food to lower cholesterol naturally. However, oatmeal has shown to have many more health benefits such as weight loss, anti-inflammatory properties, lowering blood pressure and avoiding type 2 diabetes. Here are some statements about oatmeal made by Quaker Oats:

• Eating oats may help control appetite. The soluble fiber in oats absorbs a considerable amount of water, significantly slowing down the digestive process. The result: we feel full longer.
• The soluble fiber, such as is found in oatmeal, may help smooth out blood glucose levels and thus provide better type 2 diabetes management.
• The increased fiber in oatmeal is said to lower blood pressure according to 18 studies that have been done since the late 1970’s.

You can find great oatmeal recipes from Quaker Oats’ site.

6. Allium foods: These include garlic, onions, leeks and shallots. Garlic is very well known for its cholesterol lowering properties. Allium vegetables help guard against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these nutrient packed vegetables in their natural state especially garlic, increase their health benefits.

7. Yogurt: The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an excellent alternative for getting your recommended daily amount of calcium. You need calcium for strong bones and teeth. The live culture found in most yogurts improves digestion. New products such as Dannon Activia Yogurt also claim to help with conditions such as Irritable Bowel Syndrome (IBS).

8. Salmon: Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is high in omega-3 fat that has proven to improve health in children and adults. Salmon is also rich in protein, which helps to build muscles after a rigorous exercise session.

9. Peppers: –They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to extremely hot like the habanero chili. All peppers contain a substance called capsaicin, which has anti-inflammatory properties, can relieve pain, and lower the risk of cancer and heart disease. They can add a zing to otherwise boring soups and salads and spice up mild salsas.

10. Açai: The açaí berry is probably the hottest dietary supplement in the market right now. It is rich in antioxidants and increases energy. This boost in energy helps you get more done while looking trim and fit. You’ll find Acai juice and other supplements in your local health food store.

A healthier body begins with eat right. Try these ten nutrient packed super foods to set you in the right direction for a lifetime of eating healthy.

Want to learn more about eating healthy? Check out my new eBook, Eating Right for a Healthier You.

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