It’s a new year and a time when many people make New Year’s resolutions. Most resolutions focus on health such as eating better, losing weight and exercising more. One way to tackle the eating better resolution is to try super foods. The best part is you don’t have to hit a health food store to find foods that help you lose weight, boost your energy and stay healthy. They’re right in your grocery aisle. Here are the best of the best.
1. Nonfat Ricotta Cheese – Ricotta boasts three times the calcium of cottage cheese and is made from whey protein, a nutrient that may help you lose weight by preserving muscle (which you lose with age, causing your metabolism to slow).
2. Peanut Butter – This spread has more than 30 essential vitamins and minerals, including niacin, a B vitamin that helps you burn calories. Peanut butter’s combo of healthy fats, fiber and a compound called resveratrol also make it good for your heart.
3. Wild Canned Salmon – One 3.5-oz can has 1,100 mg of brain and heart-healthy omega-3 fats. Salmon is also a great source of bone-building vitamin D (78% of your daily needs per can).4. Oatmeal – A heart health must-have, oats are filled with a cholesterol-lowering fiber called beta-glucan as well as iron, a mineral that your body needs to carry oxygen to your muscles and other tissue. And with 4 g total fiber per half-cup, oatmeal helps you stay full longer – and keeps you regular too.
5. Cabbage – All colors of this vegetable are loaded with compounds that may help fight breast cancer. Cabbage is also a top source of bone-strengthening vitamin K.
6. Canned Tomatoes – Tomatoes are packed with vitamin C, which helps produce collagen, a protein that keeps skin firm, and lycopene, an antioxidant that protects your skin from the sun. Your body absorbs lycopene better from cooked tomatoes, making the canned option a great source.
7. Whole-wheat Pasta – Eating three or more servings of whole grains (such as whole-wheat pasta) each day can help reduce your risk of heart disease, stroke and type 2 diabetes. Whole grains are diet-friendly too: One study found that women who ate more whole grains weighed less and had smaller waists than women who rarely ate them.
8. Strawberries – These red berries are bursting with vitamin C and antioxidants, which help your mind stay sharp. In fact, eating two or more servings of strawberries a week may delay cognitive decline by up to two and a half years, according to a recent Harvard University study.
9. Avocados – With their creamy, rich flavor and texture and 65% of their fat coming from the heart-healthy monounsaturated kind, avocados (sliced or mashed) are an ingenious swap for butter, cream cheese or mayo on your morning toast or afternoon sandwich. They also serve up other nutrients that may help your heart, including fiber and potassium.
10. Sweet Potatoes – Ounce for ounce, sweet potatoes pack more vitamin A and beta-carotene than carrots and can help you peel off the pounds. A 4-oz sweet potato contains 4 g fiber, and you digest them more slowly than white potatoes so you’re satiated for hours.
11. Edamame – Move over meat: Edamame (also known as soybeans) are one of the best plant sources of protein. One cup supplies all of the essential amino acids you need.
12. Cocoa – Yes, it’s the key ingredient in most candy bars, but unsweetened cocoa powder is a true health food. Cocoa contains flavanols, potent antioxidants that help lower blood pressure. Make sure the package says its 100% cocoa.
Those vowing to shed a few pounds and to eat healthier can also look to ChooseMyPlate.gov, which can help with those New Year goals. MyPlate was developed in 2011 as a simplified version of the older and all familiar Food Pyramid that was originally released in 1992 and revised in 2005. It is not intended to change consumer behavior alone; MyPlate is designed to remind us to eat healthfully.
Who made MyPlate? The Center for Nutrition Policy and Promotion (CNPP), an organization of the U.S. Department of Agriculture (USDA), was established in the early 90s to improve the nutrition and well-being of Americans. MyPlate was developed by scientists and nutritionists within the CNPP and was based upon the latest release of Dietary Guidelines for Americans (2010).
How do I make half my plate fruits and vegetables without going broke? Making half your plate fruits and veggies doesn’t have to make your wallet scream. It is possible to fit them into any budget. Buy in-season varieties that are readily available and less expensive. Remember fruits and vegetables spoil quickly so buy often and in small amounts to avoid waste. Plant your own! Once spring rolls around, plan to start a garden in your yard or in containers on a sunny patio. Canned or frozen store- brands offer the same nutritional value as fresh produce but remember to avoid high sugar and sodium containing varieties. Buy these in bulk when on sale. Plan to use leftovers. Keep a container in the freezer to store leftover vegetables until you have enough to make a pot of soup on one of these cold winter nights.
What if I can’t eat or drink dairy? Many of us experience lactose intolerance which is the inability to digest the type of sugar found in dairy products. Others may experience a milk protein allergy. Luckily, calcium, the main nutrient derived from dairy, is available in other foods. Look for calcium fortified products and eat plenty of calcium-rich green leafy vegetables.
Why doesn’t MyPlate tell me how much to eat? Although the MyPlate icon doesn’t give us guidance on exact amounts to eat, it does serve as a visual reminder for what our plates should look like. Caloric intake varies among individuals. The amount of calories consumed by someone trying to lose weight versus an individual looking to maintain their current healthy weight will greatly differ. ChooseMyPlate.gov offers a simple and free online program, “Super Tracker”, which offers personalized nutrition and physical activity plans. Log on today to start working towards your weight loss goals. For those of you with Smart Phones, search your app store for free calorie trackers that allow for quick and easy tracking of your weight loss or maintenance plans.
