10 Favorite Foods for My Family
Trying to eat healthy and feed our families the best foods can sometimes be difficult. Knowing what foods to choose and how to prepare them doesn’t have to be hard. There are many nourishing foods you can simply add to your diet, without a lot of preparation time to keep you in good shape. Below are just ten foods, including their health benefits, that my family and I enjoy frequently. Combining groups of whole foods containing antioxidants, healthy fats, proteins, complex carbohydrates, vitamins, minerals and fiber will give you the most nutritional value and help you maintain energy, regulate your metabolism and work together to fight diseases.
Egg whites: lean and easily absorbed, low fat protein that is inexpensive and easy to prepare in a variety of ways. The yolk contains saturated fat and cholesterol, so eat the yolk in moderation. Combine them with some veggies and cheese for a tasty omlette. Add some whole grain toast and orange juice for a delicious well balanced meal.
Oatmeal: lowers cholesterol and good source of whole grain. Quick Oats, Old Fashioned Oats, or steel cut are the best choices with no sugar added. To get protein with your oatmeal, you could use a vanilla whey protein powder(18 g of protein), mix it with milk and pour it on top of your oatmeal. Add some fresh fruit and you have a complete meal with your grain, dairy, fruit, and protein.
Quinoa: healthiest whole grain complex carbohydrate with all nine essential amino acids, high in fiber, protein, magnesium and iron . It is gluten free, digests easily and tastes great with some seasoning. Use as a side dish or add some to your salads. Provides variety to a meal instead of whole grain pasta, couscous or brown rice which are also great nutritious options.
Salmon: high in Omega 3 fatty acids which helps reduce heart disease, blood pressure, arthritis, some types of cancer, and risk for diabetes. Salmon can improve circulation and slow down cognitive problems such as Alzheimer’s disease. With its vitamin D content, it can improve your mood which leads to less depression and aggression. For a quick and simple recipe, put some extra virgin olive oil on salmon fillets with lemon/pepper, garlic, onion and dill seasonings and grill or marinate in low sodium Teriyaki sauce with some garlic.
Nuts(almonds, walnuts, pecans, brazil nuts): high levels of antioxidants, vitamins, minerals, fiber, protein, and healthy Omega 3 fats which reduce risk of heart disease and Type 2 diabetes. They are great for your heart and brain and keep you satisfied longer which means you are less prone to overeat. Great for a quick snack or mixed in with some whole grain cereals.
Blueberries: powerful antioxidant high in vitamin C which promotes a healthy immune system. Blueberries are low in fat and sugar, high in fiber, and help lower blood pressure, protect nervous systems, and prevent cancer and memory loss. Eat them plain or add them to your cereal, yogurt or smoothies.
Broccoli: valuable source of most essential nutrients. Contains vitamins A, C and many B vitamins, folic acid, potassium, calcium, iron, zinc and some Omega 3. With so many nutrients, broccoli has strong anti-cancer properties, prevents common cold symptoms, and helps prevent stomach problems. Steam it in some chicken broth for extra flavor and season with some garlic powder and a little butter.
Tomatoes: most well known benefit is its high level of lycopene. Lycopene is an antioxidant that reduces the risk for several types of cancers, heart disease, high cholesterol and other health complications and diseases. My sons eat the grape tomatoes like candy right out of the package! Toss them in your salads, roast them with some extra virgin olive oil, salt and pepper, sautee them with other veggies and seasonings to put over your pasta, drink a V8, use them for your homemade pasta or pizza sauce…the possibilities are endless.
Spinach: one of the most beneficial and healthy vegetables. It is best to eat fresh which contains the most nutrients. Contains vitamin A which helps promote healthy eye strength, vitamin K helps prevent blood clotting, and flavanoid is a powerful antioxidant preventing many diseases. Spinach stabilizes blood sugar and reduces risk for osteoporosis. Mix it with romaine in salads, sautee with some garlic, olive oil, and nutmeg, use instead of lettuce on your sandwiches, add to your pasta dishes and homemade pizza.
Yogurt: offers best health benefits if it contains live, active bacteria (probiotic). Helps improve digestion, immune function, high blood pressure and prevents osteoporosis. Since yogurt contains milk, it provides calcium, protein, potassium, vitamin D, B and several other nutrients. Greek yogurt is best because its ingredients are all natural. Many yogurts have added sugar. When reading the ingredient label, stay clear if you see sugar, sucrose or high fructose corn syrup in the first three ingredients. Beware of the yogurts containing fruit, because that adds more sugar. It’s easily portable and can be enjoyed in smoothies, like Shakeology with fresh fruit for breakfast, a quick snack or lunch. Try it frozen for a cool delicious treat.
These are just some food choices our family consumes often for our wellbeing. You may already be eating some. Try adding new ones to your daily regimen, add them in gradually and see how you feel. To ensure you are getting your daily nutrient requirements, try the
Core Nutrition Pack vitamins containing Omega-3s, calcium, magnesium and a multivitamin in a body toning or metabolism boosting variety. Remember to drink water regularly, and find a way to stay active. You should be drinking 64 oz (8 glasses) of water each day to eliminate impurities naturally, keep you feeling fuller between meals, and prevent headaches caused from dehydration. If you need help with a customized meal plan or have questions on nutrition or fitness programs, shop around my site or contact me at fitwithmolly@gmail.com.
www.beachbodycoach.com/fitwithmolly
