Foods You Should Include in Your Diet on a Daily Basis
By Daira Djuric
Volunteer
There is no single food that can provide all the nutrition, health benefits, and energy we need to maintain our health. As recommended by the 2015–2020 US Dietary Guidelines, healthy eating patterns should combine healthy choices from all food groups while keeping calories in check.
Research has shown that healthy diet patterns that include a variety of nutrients are associated with a lower risk of hypertension, heart disease, diabetes, and some kinds of cancer. There are, however, a few foods that deserve special attention. The nutrients found in these "superfoods" can power up your meals and snacks, and further enhance a healthy diet.
Leafy greens: Phytochemicals, which are substances produced by plants in such a way that are beneficial to your health and are found in dark, leafy greens, are excellent sources of vitamin A, vitamin C, and calcium. In addition, they provide fiber to the diet.
Try spinach, kale, collard greens, or mustard greens. Add them to salads or sauté them in olive oil. They can also be added to soups and stews.
Berries: Berries are high in fiber, naturally sweet, and packed with antioxidants and disease-fighting nutrients because of their rich colors.
The best way to include them is by buying frozen berries when they are not in season. You can add it to yogurt, cereal, and smoothies, or eat it plain as a snack.
Nuts: Nuts like hazelnuts, walnuts, almonds, and pecans are good sources of plant protein. In addition, they contain monounsaturated fats, which may reduce the risk of heart disease.
How to include them: Add a handful to oatmeal or yogurt or have as a snack. But remember they are calorically dense, so limit to a small handful. Try the various types of nut butters such as peanut (technically a legume), almond, or cashew. Nuts are also a great accompaniment to cooked veggies or salads.
Seeds: Seeds like chia seeds and ground flax seed are rich in omega 3 fatty acids while also being a great source of fiber. Other seeds worth mentioning include hemp seeds, pumpkin and sunflower seeds.
Olive oil: There are a number of health benefits associated with olive oil, including nutrients such as vitamin E, polyphenols, and monounsaturated fatty acids that help reduce the risk of heart disease.
Use it to replace butter or margarine in pasta or rice dishes. Pour over vegetables, use as a dressing, or add to sautéed food.
Cruciferous vegetables: Among them are broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent some types of cancer.
How to include them: Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding a frozen cruciferous vegetable medley to soups, casseroles, and pasta dishes.
Legumes: This group includes kidney, black, red, and garbanzo beans, along with soybeans and peas. Aside from fiber and folate, vegetables are excellent sources of plant-based protein. Studies show they can help reduce the risk of heart disease.
Include them in salads, soups, and casseroles. Make a chili or a bean- based spread such as hummus.
Fish: There is no doubt that fish can be a good source of protein as well as omega-3 fatty acids, which can help prevent heart disease.
How to include it: Buy fresh, frozen, or canned fish. Fish with the highest omega-3 content are salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines.
Green tea: a wonderful substitute for coffee and a rich source of antioxidants.