Contrary to what we are often told by television hucksters and pyramid marketing companies, there is no nutritionally perfect food. That being said, there are some foods that stand out above others. One important point to keep in mind when trying to eat healthy is that variety is very important. So, I want to give you a list of foods that you probably don’t normally eat, that will give you some variety and a nutritional boost.
1. Fresh, organic foods. Our lifestyle makes it hard to find time to prepare fresh food. The reason it is important is because fresh, locally grown organic food is often the healthiest food choice available. Processed foods are often robbed of the nutrients that are so important. So, whenever you can, look for fresh food choices.
2. Beets. Beets are packed with antioxidant phytochemicals, vitamins, minerals and fiber.
3. Organic Berries. Adding healthy doses of berries to your diet will provide support for your arteries, mental function, decrease inflammation and support healthy vision. Again, buy organic whenever possible and always rinse your berries well because they retain pesticide residue.
4. Fermented foods. The human body needs “good” bacteria (probiotics) to have healthy gut function. Look for foods like yogurt, miso and sauerkraut to support your body’s normal bacteria colonies.
5. Legumes. Foods such as beans, lentils or peas are great low fat, no cholesterol sources of protein, fiber, vitamins, minerals and phytochemicals.
6. Cruciferous vegetables. Broccoli, radishes, brussel sprouts and cabbage have been shown to lower the incidence of some cancers and aid in the body’s detoxification processes.
7. Organic figs. Figs are high in fiber, potassium and manganese. They support heart health and are great for weight management programs.
8. Fatty fish. Cold water fish like salmon and sardines contain high concentrations of health omega-3 fatty acids. Be sure to research where your fish originate from, as some fish will contain high levels of mercury if they are not raised properly.
9. Just….something different. Variety is important. It’s easy to get stuck in a rut, especially if you are counting calories. Try substituting a different fruit or vegetable in one of your normal dishes. Another hint is to buy fruits and vegetables that are different colors. Whatever you can do to add variety to your diet will help assure that you are getting the proper array of vitamins and minerals.
I hope you find these tips helpful. As always, “be well”.
Dr. Daniel Boggs
www.boggschiro.com
