PrintBy Shawn McKee
eDiets Contributor
Looking for something different?
Proper nutrition can lead to so many great things: weight loss, better health, more energy and a longer life. But it can also lead to mealtime boredom. You know about the foods you should eat every day and the foods you should avoid, but there are also a lot of great foods you may be missing out on.
Here are five foods that you need to be eating. Some of these foods have gotten a bad rap, and some are simply off the radar for most Americans. Either way, adding these super healthy foods to your regular eating routine can break the monotony and give you something to smile about while improving your health.
Legally Juiced
Normally, whole fruit is recommended over fruit juice but, in pomegranate’s case, opting for the juice will be a lot more convenient and a lot less messy. If you don’t mind the mess, go for the real thing or you can have about a 4-ounce glass of the juice for similar health benefits.
“Pomegranate juice is one we normally don’t think of daily,” says eDiets Director of Nutrition Services Pamela Ofstein. “But it’s great because it offers an easy way to get potent antioxidant benefits that protect the body from free radicals — plus a unique flavor.”
Go Nuts!
You may be skipping out on a healthy food because of the misconception that you should always avoid high-fat foods. Nuts take a beating for their high fat content, but not all fats are bad, explains Pam:
“Nuts are super foods that have been shown to help prevent heart disease and cancer. High in monounsaturated fats and vitamin E, it only takes about 1-2 ounces to provide health benefits.”
Nuts are packed with the healthy fats and can be a great snack since those fats provide satiety that will keep you feeling full. I keep a canister of Blue Diamond almonds at my desk as an afternoon snack to keep me from binging on vending machine junk food.
Pam suggests grabbing about 10 peanuts or six almonds (a serving) for a quick afternoon pick-me-up.
Pod People
If you enjoy sushi, you’ve probably enjoyed edamame, but it’s also great beyond being a fun sushi side dish. When you crack open those little green pods, what comes out are protein-packed soy beans.
“Compared to other vegetables and snacks, soybeans contain large amounts of protein (12 grams) and fiber (9 grams), but only 125 calories per half-cup serving,” says Pam.
“Edamame also provides vitamin C, vitamin A and iron. It’s a perfect snack food that can be eaten on the go — just peel the shell and eat or, for an even easier snack, buy the shelled ones that are just as good and perfect for cooking.”
A Darker Shade of Kale
Green leafy veggies rank as some of the most nutritious fiber-filled foods available. If you’re tired of spinach, try kale, mustard greens, broccoli rabe, bok choy, Swiss chard and broccoli, which are all on the top of the super food list.
“Green leafy vegetables are packed with antioxidants, folate, flavonoids, vitamins and minerals — in addition to being low in calories,” according to Pam. “If you’re lactose intolerant or just not a big milk drinker, greens in the kale family also contain calcium — two cups of fresh kale have more calcium than a half cup of skim milk.
Holy Guacamole!
If you only enjoy avocados in guacamole, then you’re missing out on other ways to eat one of Pam’s favorite super foods.
“These green fruits — yes, fruit! — are full of fat, but don’t let that scare you. They contain monounsaturated, heart-healthy fats that can help to lower both total and bad cholesterol,” says Pam. “Avocados are also great at promoting brain health. Keep the calories from this food in check by sticking to proper portions — a serving is about one ounce (two tablespoons).”
Don’t be afraid to try something new! There are so many super healthy foods that are either overlooked or unfairly ostracized by weird names and misinformation. Always check the facts and try something different to spice up your healthy diet.
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