8 Healthy Foods You Should Eat Every Day – Part 2

carrot

5. Carrots: Most red, yellow, or orangevegetables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

Substitutes: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

Get your fix: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

Whip this up: Baked Sweet Potato Fries. Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350 degrees. Turn and bake for 10 minutes more.

beans

6. Beans: All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber. It’s also low in calories and free of saturated fat

Substitutes: Peas, lentils, kidney beans, fava, and lima beans

Get your fix: Wrap black beans in a breakfast wrap; use both black beans and kidney beans in your chili; puree 1 cup black beans with 1/4 cup olive oil and roasted garlic for a healthy dip; add peas to pasta dishes.

Whip this up: Black Bean and Tomato Salsa. Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños (green hot chilli), 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.

nuts

7. NUTS: Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Franken food, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or 7 nuts—is good anytime, but especially as a post-workout recovery snack.

Substitutes: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

Get your fix: Sprinkle on top of salads; chop and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

Whip this up: Mix 1 cup walnuts with 1/2 cup dried blueberries and 1/4 cup dark chocolate chunks.

oats

8. Oats: They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy.

Substitutes: Quinoa, flaxseed, wild rice.

Get your fix: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 tablespoons ground flaxseed on cereals, salads, and yogurt.

Whip this up: Quinoa Salad. Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in 2 cups of water. Let cool. In a large bowl, toss it with 2 diced apples, 1 cup fresh blueberries, 1/2 cup chopped walnuts, and 1 cup plain fat-free yogurt.

Glamsquad

Glamsquad magazine is an independently operated online fashion, beauty, style, entertainment, and health blog. Its features are both inspirational and accessible, giving our followers a scoop on what's trending now in the fashion, beauty, style, and entertainment industry.

No Comments Yet

Leave a Reply

Your email address will not be published.