Nutrient Rich Super Foods

Looking good, feeling good and being healthy starts with good nutrition and exercise. Some foods contain more essential vitamins and nutrients per serving than other foods. It is important that you know the nutritional value of the foods you eat, especially if you are trying to lose weight. The United States Department of Agriculture (USDA) recommends that people need to eat more fruits vegetables, dairy and whole grain foods. A tasty way to add more of these foods to your diet is to eat more yogurt or low-fat milk, dry beans, eggs and nuts. 
Dry beans are rich in protein, magnesium, potassium and carbohydrates.  They are an excellent low-fat source of nutrition. In addition to vital minerals and protein, dry beans provide an abundant source of fiber that can help lower cholesterol and keep your digestive tract functioning well. Beans are a good substitute for meat or as a side dish when chicken or turkey is the main course. Beans can be added to soups and gumbo dishes for extra nutrition and flavor. Thoroughly wash dried beans and soak them in cold water for about an hour. Cook dry beans slowly over medium heat until the bean is tender. 
Photo Credit: Diego CC-BY-2.0 2008
Low-fat and fat-free yogurt contains more calcium than a glass of milk. Yogurt also contains protein, Vitamin  D and potassium. Some brands of yogurt include probiotics that help to maintain the balance of good bacteria in your digestive tract. Add some raspberries, blueberries, strawberries or oatmeal to sweeten your plain yogurt. Berries and granola added to your yogurt makes it tastier and you get the nutritional benefits of the fruit and grains. Add yogurt to dessert recipes to replace a portion of cream cheese. 
Eggs are among the most versatile and nutrition-packed foods you can eat. Eggs are loaded with protein, almost all the vitamins and minerals your body needs and they contain choline for healthy brain development. Most people think of eggs for breakfast, but they may be eaten at other times, too. Hard boiled eggs are a great snack, or an egg salad sandwich made with low-fat mayonnaise on whole wheat bread is a nutritious lunch. 

Nuts in small portions or added to salads are a great way to get more protein, fiber, healthy fats and antioxidants in your diet. Try some  almonds, peanuts, walnuts, or pecans alone, in salads or in low-fat yogurt for a delicious way to enjoy a daily dose of extra nutrition. Nuts can be added to your breakfast cereal, oatmeal or baked in cakes and breads.
For more information about nutrition and health, see:
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About Robin R.
I’m an AFPA certified personal trainer & nutrition consultant, NASM certified corrective exercise specialist, NASM certified youth exercise specialist, online fitness coach and freelance writer specializing in health and fitness. I hold a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. I specialize in weight loss, functional strength training, total body toning, aerobic conditioning, plyometric training, nutrition planning, and home-based boot camp style workouts for women. My goal is to make every personal training session fun and effective for my clients. My services include both in-home personal training and online fitness coaching.

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