With the start of the new year, many are already thinking about how to adopt healthy eating habits, whether it’s losing weight, staying away from meat, getting in shape, etc.
While no single food can provide all the nutrients and energy a person needs, incorporating nutrient-dense options into a balanced eating pattern can significantly improve health and aid weight loss.
The key is to combine energy-dense “superfoods” from a variety of food groups while maintaining the daily calorie allowance to match individual requirements.
According to experts at Harvard Medical School, focusing on diets that include superfoods can reduce the risk of chronic diseases, including high blood pressure, heart disease and diabetes. There are five foods full of essential vitamins, minerals and antioxidants that can give your daily meals a boost of great flavor and benefit.
Berries
Berries are rich in fiber, antioxidants and disease-fighting nutrients, making them a delicious and affordable addition to desserts and snacks. Blueberries, strawberries and cranberries are some of the most nutrient-dense fruits.
leafy vegetables
Leafy greens like spinach get their superior nutritional status thanks to their impressive nutritional content. They are rich in vitamins A, C and K, as well as essential minerals such as iron and calcium and contribute to bone health and immune system function.
They also contain fiber, which speeds up digestion and helps maintain normal cholesterol levels, and is a great source of antioxidants, which can reduce the risk of chronic diseases such as heart disease and cancer.
nuts
Nuts contain heart-healthy nutrients such as protein, fiber, plant sterols, vitamin E, magnesium, potassium, zinc and copper. They are also naturally rich in trans fats and contain less saturated fat, so can help lower cholesterol.
Nuts such as almonds, walnuts, pistachios and cashews can play a key role in a balanced diet and provide a protein-rich snack that will provide energy on the go.
Whole grains
Whole grains are known for their role in helping heart health by helping to lower cholesterol levels, and can also help regulate blood pressure. Whole grains are also associated with a lower risk of obesity and certain cancers, making them a powerful addition to a healthy diet.
Whole grains are a good source of soluble and insoluble fiber, and contain many B vitamins, minerals and phytonutrients.
yogurt
Yogurt is a good source of calcium and protein, and also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria.
Yogurt is a particularly worthy addition to the diet. It is also an excellent source of calcium for bone health, and is also rich in protein and makes one feel full for longer. You can add berries and nuts to a large bowl of yogurt for a sweet and protein-rich meal.