Healthiest Foods to Add to Your Diet
Gone are those adolescent years of midday treats and late-night munchies without consequence. A day full of Captain Crunch and Pop-Tarts may have given your 16-year-old self the energy it needed, but now your body is a well-oiled machine. It needs the right fuel for playtime with the grandkids, to fight off flu season, and to avoid unpronounceable cholesterol medications and frequent visits to your primary care physician.
You’re trying your best to listen to your doctor’s orders. But once you nix your sugary oatmeal concoctions, avoid those chocolatey 3PM granola bars, and bypass the processed frozen dinner options, you’re probably thinking to yourself… ‘what the heck can I eat?!’
After reading countless diet fad books and listening to the latest podcast from the newest health guru, you may be overwhelmed with all the nutrition information, tips, and tricks. Can it really be that complicated to lead a healthy lifestyle, especially when it comes to your diet? No! We’ve compiled a few of the top superfoods you should try including into your diet to ensure your body is taking in all the best nutrients. See how many of these foods you can incorporate into your week!
Dark leafy greens
The word salad sends shivers down many a persons’ spines. But salads aren’t your enemy! The dark greens in a salad are low in sugar and filled with essential vitamins and minerals, like folate and magnesium, both important for brain health and detoxifying the body. Plus, these dark leafy greens are a great source of fiber. Try including a dark leafy green salad in on a daily basis, whether you make it one big meal for lunch or as a side salad at dinner.
Salad tips
Aim for more nutrient-dense greens like kale, spinach, cabbage, romaine lettuce, and arugula. Toss a bunch of these greens together and include some other yummy veggies, like peppers, cucumbers, and radishes. Get creative! Throw in some raw walnuts or almonds and slice up a date or two to add some sweetness. Be sure to include protein in the mix for your bigger meals. You can’t go wrong with grilled chicken or tuna fish. A protein-packed mix of kidney beans, chickpeas, and black beans atop your salad creation is a great alternative to chicken or fish. Skip the store-bought salad dressings and opt for a drizzle of olive oil and balsamic vinaigrette or red wine vinegar. Check out these 20 epic salad recipes for ideas!
Wild-caught fish
Wild-caught fish is an awesome superfood! It’s been associated with reducing the risk for cardiovascular disease and are great for brain health. Why wild-caught over farm-raised fish? Often times farm-raised fish are raised in confined spaces and are fed suboptimal diets—which leads to a not-so-healthy fishy. Fish caught in the wild have the benefit of growing in open waters, free from chemicals and hormones, and eat a natural diet found in their own environment—making for one healthy fishy that you definitely want to be eating! These healthy fish are a great source of omega-3 fatty acids (the kind of fats you want!). You can’t go wrong with wild salmon, mackerel, and herring. Sardines and anchovies make for a perfect afternoon snack or atop your next salad. Stuck on how to make your next fish dish? Here are some healthy fish recipes to try!
Grass-fed beef
Beef that is humanely raised and grass-fed can have myriad benefits for the body. Beef contains a great amount of iron and zinc, vitamin E, and other important nutrients. Beef’s high protein content is another great benefit. We know that meat isn’t for everyone, but if you do incorporate meat into your diet just remember to look for labels that read 100-percent grass-fed. Similar to the concept behind wild-caught fish, beef that is raised to roam free and eat its natural diet makes for a much healthier animal to consume, avoiding all those nasty hormones and additives. Change it up! Have a little dinner fun with these grass-fed beef tacos.
Healthy Fats
There’s fat and then there’s healthy fat. Foods like potato chips, Big Macs, and butter fall into the unhealthy fat category. Then there are foods like avocados, olive oil, and unsalted, dry roasted almonds, which are deemed healthy fats—the kinds of fats you want in your diet. These healthy fats work wonders for cognitive health, like olive oil, which has anti-inflammatory properties. Almonds and avocado are great sources of vitamin E. Avocados are also great for its fiber and potassium content.
Incorporating healthy fats into your day
Mash avocado on some 100% whole wheat toast and sprinkle with sea salt for a yummy breakfast or snack or slice some avocado up in your next salad. Dress your salads with an olive oil base or use it as your primary cooking oil. Throw a mix of unsalted, dry roasted almonds, pistachios, walnuts, and blueberries in a baggie for a snack on the go or while at work.
Dark chocolate
Yes, you read correctly…Chocolate is healthy! But before you go grabbing those Hershey bars and Reese’s Cups, it’s important to know what we mean by chocolate. Dark chocolate with a cacao content above 80% that has not been processed with alkali has been shown to be beneficial for cognitive performance and provide flavanols for heart health when consumed in moderation on a weekly basis.
Dark chocolate must-haves
Most supermarkets have a variety of dark chocolate above 80% available. Taza Chocolate and Pure7 are great brands to try.
These aren’t the only healthy foods you should try incorporating into your everyday diet. Be sure to do some research on other health-conscious choices for your nutrition, like fruit! Remember to always consult with your doctor before making any changes to your diet and nutrition.
