It's been a little while since I have shared my thoughts on eating healthier. What you put into your body affects how you look and feel besides promoting a longer and healthier life. You can see it in what it can do for your skin, your energy and how your clothes fit. What you put in your body is as significant as what you put on it. Here are some of my take-aways from registered dietitians about what to eat-
Beans,Legumes and Whole Grains
Incorporating beans, legumes and whole grains into your diet, like those who follow the Mediterranean diet and are among those living longest can bring benefits. Our culture has shied away from beans and whole grains ( gas and carbs) but they are full of soluble fiber which can help lower LDL, "bad" cholesterol. Beans actually have 8 grams of fiber and 7 grams of protein per serving. They also slow digestion and keep you full longer.
Salmon and Omega-3 rich foods
Wild salmon, mackeral, herring, oysters, sardines, anchovies,tuna, caviar (!), flax and chia seeds. walnuts and soybeans are all great sources of Omega-3. Our bodies don't produce Omega -3's on their own so it's important to incorporate then into our diet.Omega-3 fats are amazing- providing benefits for immunity, digestion, heart health, lowering risks of dementia, aiding eye issues, helping with depression and anxiety, reducing high blood pressure and, inflammation,protecting against sun damage and premature aging for your skin, boosting calcium in bones and reducing risks for osteoporosis, and promoting better sleep in children and adults.It only takes eating fatty fish twice a week as the best way to get your Omega-3's or taking an Omega-3 supplement like fish oil.
Cruciferous Vegetables
Brussels sprouts,kale, arugula,cabbage, broccoli and cauliflower all help reduce the risk of cancer by protecting cells from damage and detoxifying the body from harmful compounds. They are also a great source of fiber, which many women don't get enough of. Fiber helps keep you regular and it slows digestion to make you feel full longer, aiding weight loss and maintenance
Chia and Flax Seeds
Both seeds are nutritious additions to your diet for many reasons. They both contain protein, fiber and healthy fats helping to add digestive, cardiovascular, healthy skin and cognitive benefits to your health. Chia seeds are easy to digest and rich in soluble fiber. Flax seeds have more omega-3 fatty acids and can act as antioxidants, as well as fighting inflammation and chronic disease. They are both beneficial for relieving constipation.Flax seeds do need to be ground up before consumption unlike chia seeds, for best benefits. They are easy to incorporate into your diet in smoothies, cereals, baked goods,soups and salads. You can even mix chia or flax seeds with water to make an egg substitute to use in baked goods recipes
Mushrooms
I used to think mushrooms had no nutritional value (like iceberg lettuce) but I was wrong. They are packed with potassium, vitamin D, fiber and ergothioneime (an amino acid aiding digestion). All good for gut and immune health and satiety. Mushrooms are so easy to use in everyday dishes-salads, soups, pastas, omelets and more.
Avocados
Avocados offer a good amount of potassium ( more than a banana!), fiber, Vitamins B6 and C. They are rich in folate,which can boost your mood. The best thing about avocados is the healthy fat it provides. It has polyunsaturated fat, necessary for our bodies to function - helping with blood clotting and muscle movement. It also has monounsaturated fats which help reduce inflammation,lowers the risk of heart disease and fights cancer Avocado eaters tend to have less belly fat and higher levels of HDL ( good cholesterol). Studies have shown that they help prevent Alzheimers and Parkinsons, can help keep your eyes healthy as you age, help combat metabolic syndrome and more- quite a miracle food. It has been plentiful in the stores and is easy to incorporate into your daily diet. The only downside is they are higher in calories and that good fat, so remember your portion size and a little goes a long way in reaping the benefits.
While we are still living with Covid, we are getting on with our lives again. Eating well and taking care of ourselves goes a long way to ensure a healthy future.
