Today, I am really excited to be guest posting on Chocolate Runner Girl! I “met” Esther through the fun holiday challenge called Elf for Health. The challenge of the day was to “share your expertise” hence the reason I am here! I am a Registered Dietitian and share my tips and recipes on my blog Dietitian Debbie Dishes. In this post, I thought I would share 8 of my favorite “superfoods”. Adding any or all of these foods to your diet regularly can provide a ton of health benefits.
- Pomegranate Seeds: Pomegranates are in season at the moment and are absolutely delicious. I usually add these sweet/tart seeds to salads or yogurt. They are low in calories and high in fiber, Vitamin C, and cancer fighting antioxidants.
- Full Fat Plain Yogurt: Yogurt is definitely one of my favorite foods since it has so much calcium and probiotics (for gut health). I choose full fat plain yogurt and add my own fruit/toppings because flavored or low fat yogurts can be loaded with sugar. The combination of protein and fat in the yogurt makes it perfect for satiating your hunger and keeping you full for hours.
- Oatmeal: If you read my blog, you’ll notice that I often speak well of oats! They are cheap, filling, and can be easily flavored so they are never boring. (Check out my favorite healthy oat toppings!) Regular consumption of oats, which are full of soluble fiber, has been shown to have heart health benefits.
- Kale: Kale is definitely in the spotlight at the moment. This versatile green is loaded with Vitamin A and C, potassium and fiber. It is also chock full of cancer fighting antioxidants such as glucobrassinin. Kale is one of my favorite additions to homemade stir fry.
- Quinoa: Quinoa is a healthy alternative to wheat or corn as it is higher in protein and has additional anti-inflammatory phytonutrients such as quercetin. It cooks quickly in just a bit of water or broth. I use it as a base for salads and have added it to chili – which is delicious! (Check out my vegetarian quinoa chili recipe!)
- Sweet Potatoes: Sweet potatoes are often on my plate throughout the week since they are so easy to pop into the microwave and roast. Since I try not to eat a lot of carbs in the form of pasta, rice, or bread, sweet potatoes make for a healthy, whole-food alternative. They are full of Vitamin A, potassium and fiber.
- Walnuts: Walnuts are a staple breakfast topping in my diet since they are a great source of Omega 3 fatty acid. Omega 3’s have powerful heart health benefits so I try to incorporate foods which are a good source of this fat throughout the week.
- Beans: These little guys are often overlooked, but they are honestly nutrition powerhouses. Beans are a great source of heart healthy fiber. They are also a great carbohydrate choice for diabetics since they have such a slow, steady effect on blood sugar after consumption. (Rather than causing a harmful spike in blood sugar!) They are also a super budget friendly source of vegetarian protein. I usually make a big pot of dried beans on the weekend to incorporate in salads, tacos, or chili throughout the week.
Hope you found this list helpful and feel a little more excited to incorporate some of these “superfoods” into your diet. If you are interested, please feel free to stop by my blog for more healthy tips and recipes! You can also follow me on Twitter (@DebbietheRD) or Facebook!