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© 2015 by Andrea Metcalf

8 Foods You Should Be Eating Every Week

July 12, 2016

It's not a secret! What you put into your body can help your body thrive or dive - but, believe it or not, eating healthy doesn't have to be difficult. Try adding in these eight super foods at least three times a week for improved health and energy. You may even drop a few pounds!

 

1. Leafy Greens

Kale, collard greens, spinach, mustard greens, swiss chard and even the greens from beets at the open market can be steamed, chopped, sautéed or used in your salads. If you're not heating these greens, you'll want to make sure to add some salad dressing to them about 10 to 30 minutes beforehand to soften the chew and enhance the flavor. These greens contain vitamins A, C, K, folate, iron, lutein, magnesium, calcium and fiber.

 

2. Sweet Potatoes

Everybody loves sweet potato fries, but they aren't necessarily the most healthy way to eat sweet potatoes. Bake a whole sweet potato, then use clove, nutmeg, cinnamon or cumin to flavor it, instead of just butter and brown sugar. Sweet potatoes are a good source of vitamin C, potassium and fiber.

 

3. Broccoli

These small dinosaur trees are a great source of vitamin K, folic acid, vitamin C, cartonoids and fiber. Try a little fresh lemon juice with fresh ground pepper or a drizzle of ginger honey to make them delicious.

 

4. Wild Salmon

Omega-3's are abundant in fatty cold-water fish like salmon and salmon are the fit fish that do resistance training their entire lives - they swim upstream against the current, so they're lean and perfect for eating. My favorite is to take a 4 ounce filet, skin side down, in a little bit of hot olive oil. Cover it with a lid on medium high heat for four minutes, and then turn off the heat for four more minutes to steam. It's super easy and great with just a little Himalayan sea salts and fresh, ground pepper.

 

5. Watermelon

It's not just for picnics or summertime! Watermelon is high in water content, vitamins A and C, potassium and nice doses of lycopene (like in tomatoes). You can add watermelon to salads for some sweet, fresh flavor. My personal favorite is mixing one-inch squares of watermelon with sliced, fresh, plum tomatoes and fresh, part-skim mozzarella.

6. Garbanzo Beans

 

Beans, beans the magical fruit are wonderful for your diet and provide lean protein and fiber! Add them to salads, soups, stews or couscous. They are full of iron, zinc, magnesium and potassium.

 

 

7. Greek Yogurt

Greek yogurt is all the rage, and there are more and more brands you can choose from in the yogurt section of the grocery store. But just remember that not all yogurts are created equal. Look for ones with active live cultures and at least ten grams of protein for 150 calories. Some are disguised with high sugars and shouldn't qualify as being Greek!

8. Mangoes

Just one cup of mango supplies a full day's worth of vitamin C. Plus it has three grams of fiber, potassium and a sweet flavor to add to any fish dish or smoothie. And with that thick skin, even if you don't choose organic, mangoes tend to have less pesticides than berries.

These delicious super foods will keep you happy and healthy, so don't be afraid to indulge in them!

For more on delicious, healthy foods, check out my site!

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