Happy New Year! When scouring the web for weight loss ideas, you'll often find restrictive lists of foods to avoid. In the spirit of positivity, we'd like to present you with 10 whole foods that should become a regular part of your diet. Eat more of these foods:
* Nuts and seeds. The ultimate snack. Buy them in the bulk section of your grocery store, unsalted. Mix them up. Store in individual serve ziploc bags. Have a bag or two in your backpack, purse, office drawer, glove compartment, and anywhere else evil munchies may lurk.
* Cauliflower. This cruciferous beauty has made a wonderful comeback after years of hiding in the shadow of broccoli and kale. When cooked and soft, it can replace potatoes or rice as a side dish with just a fraction of the carbs. Cauliflower is so popular these days that there are recipes for cauliflower pizza crust!
* Plain yogurt. Greek Yogurt is the epitome of health food. If flavored yogurt was your big achievement so far, take it up a notch and switch to plain. You’ll reduce your sugar intake by half. Additionally, you’ll avoid auxiliary ingredients used to suspend and preserve the fruit inside the yogurt.
* Home-made granola. It takes no more than 5 minutes prep work and 90 minutes in the oven to make your own batch. You’ll never go back to store brought. Promise.
* Berries. Fresh or frozen, berries are rich in antioxidants, sweet and tasty. Add them to salads, smoothies, yogurt, or pop 'em straight into your mouth.
* Sardines. Before you move to the next bullet point, please bear with us. Sardines are a nutrition powerhouse: rich in omega-3 fatty acids, high in vitamin D and B12, and a great source of protein. As an added bonus, there is lots of calcium available from their edible bones. Moreover, due to their small size and plankton diet, sardines do not accumulate heavy metals in their bodies like the big fish do. There is also no fear of stock depletion any time soon. Lastly, sardines are much cheaper than salmon. The one caveat is a slightly high sodium content.
* Avocado. With more potassium than a banana, and the highest protein content of any fruit, avocados are a green nutrition machine. There's no need to fear the fats in avocado, as they are mostly healthy, unsaturated fats. Add a few slices of avocado to you sandwich instead of mayo, use it in salads to reduce the need for oil, or add it to smoothies for an extra creamy delight.
* Beans & Lentils. The affordable, healthy protein source. If you’re transitioning to a more plant-based diet, these little guys are an important source of protein. There are endless recipes and serving options. We're partial to Northern Indian cooking, but
* Peanut Butter. Goes well with so many dishes beyond the classic sandwich. Have a jar available at the office for a very satisfying snack, for example together with apple slices. Choose peanut butter made with just one ingredient: peanuts.
* Hummus. Full of heart healthy fats, high in protein and very satisfying, hummus has finally made it into American mainstream. Available in various flavors, hummus is made from garbanzo beans that are a good source of fiber.
What foods are you planning to eat more of this year?
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