You probably eat certain foods every day. Maybe your routine includes Cheerios at breakfast,
a Snickers from the vending machine at midday and two glasses of wine a night.
But you want to feel better, look thinner and live longer. Try swapping those out for some foods that dietitians say you should aim to add to your diet on most days of the week.
First, don't let a day pass without eating fruits and vegetables. A panel of nutritionists, dietitians and government research kept repeating that message: Eat produce every day and the benefits are almost limitless.
"We fall so behind in that area," said University of Nebraska Extension educator and registered dietitian Joan Sather. "The best way to get fruit is to eat the whole fruit. You get fiber in the whole fruit, but not in the juice."
Omaha Women, Infants and Children program director Dawn Ballosingh said she teaches families about "super foods," which have three major things: antioxidants, nutrients and fiber. Virtually all of her "super foods" are brightly colored fare from the produce aisle.
"The super foods would be mostly fruits and vegetables," Ballosingh said, before offering ways that parents can sneak nutrients into food. "Instead of plain old ice cream, you get a smoothie with some fruits and milk. Or take the peas and carrots and throw them in the casserole. Or whip potatoes with steamed carrots and whipped it up -- kid didn't realize they were getting carrots."
Fall is the perfect time to load up on items from
WebMD's everyday foods list. Winter squash, carrots, spinach, romaine lettuce and bell peppers pack fiber and micronutrients that decrease LDL cholesterol, the site says.
Other Good Sources
Don't limit your produce to broccoli, carrots and apples. Remember that nuts and legumes also provide natural benefits. Registered dietitian Amy Schmid, who works for the Dairy Council of Nebraska, said that few days go by that she doesn't snack on garbanzo beans.
"I eat them many times a week in soup and salads, or like popcorn," Schmid said.
The beans pack protein and fiber. Schmid said she buys canned or frozen stock for soup, then throws in beans, spices, tomatoes and some cheese for a complete nutritional profile from just one meal.
Hy-Vee grocery store dietitian Amanda Jochum adds soy nuts to her daily diet.
"I have a quarter-cup of soy nuts for my afternoon snack. They are a good source of low-fat soy protein that promotes heart health, as well as fiber to keep me satisfied throughout the day," Jochum said.
Fruit -- particularly the most colorful varieties -- pack fiber, vitamins and antioxidants in a package that can easily be taken along and eaten almost anywhere.
"When we're talking about things that you need on an everyday basis, your body needs to be replenished with all the vitamins and minerals on a cellular level," Ballosingh said. "With all of the preservatives and other processing ingredients -- we want the antioxidants to work against the free radicals. The vitamins do some repair and protection from free radicals."
Free radicals can cause heart disease, cancer and wrinkles.
Something Smooth
The benefits of yogurt are just beginning to be understood, but registered dietitian Jen Engelmeyer said she never misses an opportunity to eat it.
"Not only does it provide bone-building calcium, but it also has
probiotics in it for a healthy digestive tract," Engelmeyer said.
Low- or non-fat dairy is also part of WebMD's list and a daily part of Schmid's and Jochum's diets, too.
Don't Forget Fiber
Whole grains pack a bigger calorie punch, but they're necessary for energy and add fiber to a day's diet. Whole-wheat bread, brown rice, oatmeal and popcorn count. Jochum likes Kashi cereal.
"By eating a high-fiber cereal in the morning, I have roughly one-third of my total daily fiber needs at one meal," she said.
Engelmeyer said she adds milled flax seed to her whole-grain enriched cereal for an extra boost of omega-3 and fiber. Omega-3s are credited with everything from preventing heart disease and depression to toning up dry skin and brittle hair.
To get all the benefits of omega-3s, the AHA recommends that healthy people eat two servings of fish per week. People with a history of coronary disease should get a serving a day.
Not On The List
Outside of fish and whole grain, meat and starches don't make the nutritionists' list of everyday foods. Why?
"The thing is, currently as we eat, we get more (fats, proteins and carbs) than the body really needs," Ballosingh said. "Have no fear -- you're going to get your carbs and protein."
Let's drink to that. And when you do, make it water, water, water, Englemeyer said. "Your body needs it to metabolize the food to provide energy and to help remove toxins."
iVillage.com touts green tea for "cancer fighting properties, (it) boosts metabolism and aids in weight loss or maintenance. Most studies showing the weight loss benefits of green tea were designed with green tea being consumed with meals."
Cap off your day with alcohol, WebMD.com says.
"Alcohol has been shown to increase good cholesterol, lowering the risk of heart disease," the site said, quoting Alice H. Lichtenstein, a professor of nutrition at Tufts University and vice-chair of nutrition for the American Heart Association.
Ladies can have one drink and men up to two a day. One drink is considered a 12-ounce beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor.
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