While it is important to get a variety of different whole foods, there are certain ones that should be consumed often because of the high quality nutrients they have. It is no secret that most people are deficient of certain nutrients. When you look at the typical Western diet and have someone who is cutting calories in order to lose weight there is no question that certain things are missing from the diet that may cause health problems. While a supplement is always an option, many people would prefer to get as much out of whole foods as they can. With that in mind, here is a list of 5 foods that you should really try to make part of your weekly meal plans.
1. Beets:
I really can't take the credit for this one. Emily is a huge beets fan. I didn't think I would enjoy them too much but no salad is complete with out a healthy serving of beets. Beets contain nitrates which provide a plethora of benefits for your heart. They can increase nitric oxide production in the body which can improve circulation and reduce blood pressure. Some research shows drinking beet juice may even improve endurance performance and tolerance for high intensity exercise. It is also a powerful fighter of inflammation. Beets are even known as natures Viagra and may reduce issues with sexual dysfunctions.
2. Walnuts:
Here is another big favorite of mine. I love throwing them in salads (with beets), in my smoothies, in yogurt, or just as a snack on their own. One of the biggest benefits of eating nuts, like walnuts, is the high quantity of Omega 3 Fatty Acids. These are lacking in most american diets. Omega 6 Fatty Acids are usually over consumed and not enough omega 3's are eaten. They have a huge role with inflammation and heart health. Speaking of heart health, recent study in the American Journal of Clinical Nutrition just founds that those who consume higher amounts of walnuts lower their risk significantly for all cause risk for deaths related to cardiovascular disease and cancer. Nutrients in walnuts can actually increase the flexibility of your arteries.
3. Blueberries:
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Blueberries claim to fame is its powerful antioxidant capabilities. Free radicals in the body can progress the development of aging, cancer, and other diseases. Blueberries help neutralize these free radicals to prevent this damage from occurring. Blueberries have also been shown to improve cognition in older adults and help fight against dementia. They also can help strengthen your immune system with a healthy dose of Vitamin C.
4. Greek Yogurt:
This is one of my go to snacks and/or desserts. If you are craving those sweet foods after dinner try having greek yogurt instead of cake, pastries, and ice cream. Actually one of my favorite snacks is simply combining #2-4 on this list. There are many nutritional benefits of greek yogurt but the two main ones are high amounts of probiotics, which improve your gut health, and protein. Most clients that we work with struggle to get the correct amount of protein in the diet. Greek yogurt is usually are go to. The way it is made results in higher amounts of protein than regular yogurt. 1 serving of Fage 2% Greek Yogurt contains 20g of protein. The older you are the higher the protein you probably need.
5. Spinach:
I basically could put any green leafy vegetable here, but I chose spinach since it is the most common. And incredibly versatile. You could easily fit spinach into every meal of the day, in an omelet for breakfast, a salad for lunch, and sautéed
as a side dish for dinner. This powerful food is very high in magnesium, iron, and Vitamin K. Numerous research shows the benefits of spinach in lowering blood pressure, reducing the risk of cancer, improving bone health, and managing diabetes. Spinach can help reduce artery calcification and help with calcium absorption to improve bone health.
So there are 5 of our favorites. Try adding more recipes that contain these five foods each week and you are on your way to better health.
You Stay Healthy San Diego,
Mike Deibler MS, CSCS
San Diego Premier Training
1. Beets:
2. Walnuts:
Here is another big favorite of mine. I love throwing them in salads (with beets), in my smoothies, in yogurt, or just as a snack on their own. One of the biggest benefits of eating nuts, like walnuts, is the high quantity of Omega 3 Fatty Acids. These are lacking in most american diets. Omega 6 Fatty Acids are usually over consumed and not enough omega 3's are eaten. They have a huge role with inflammation and heart health. Speaking of heart health, recent study in the American Journal of Clinical Nutrition just founds that those who consume higher amounts of walnuts lower their risk significantly for all cause risk for deaths related to cardiovascular disease and cancer. Nutrients in walnuts can actually increase the flexibility of your arteries.
3. Blueberries:
4. Greek Yogurt:
This is one of my go to snacks and/or desserts. If you are craving those sweet foods after dinner try having greek yogurt instead of cake, pastries, and ice cream. Actually one of my favorite snacks is simply combining #2-4 on this list. There are many nutritional benefits of greek yogurt but the two main ones are high amounts of probiotics, which improve your gut health, and protein. Most clients that we work with struggle to get the correct amount of protein in the diet. Greek yogurt is usually are go to. The way it is made results in higher amounts of protein than regular yogurt. 1 serving of Fage 2% Greek Yogurt contains 20g of protein. The older you are the higher the protein you probably need.5. Spinach:
I basically could put any green leafy vegetable here, but I chose spinach since it is the most common. And incredibly versatile. You could easily fit spinach into every meal of the day, in an omelet for breakfast, a salad for lunch, and sautéed
as a side dish for dinner. This powerful food is very high in magnesium, iron, and Vitamin K. Numerous research shows the benefits of spinach in lowering blood pressure, reducing the risk of cancer, improving bone health, and managing diabetes. Spinach can help reduce artery calcification and help with calcium absorption to improve bone health.
So there are 5 of our favorites. Try adding more recipes that contain these five foods each week and you are on your way to better health.
You Stay Healthy San Diego,
Mike Deibler MS, CSCS
San Diego Premier Training
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