I often get asked the question “what should I eat to lose weight and be healthy?” This list of 9 powerful healthy foods to start eating today are some of the most nutritionally potent, anti-aging, anti-diabetes, weight-stabilizing, blood sugar normalizing, mood-enhancing bang-for-your-buck super foods nature has to offer. Along with eating these foods, it is important to remove processed carbohydrates and sugars from your diet because they can strip the body of nutrients, canceling the benefits of eating nutrient-dense, high quality foods such as the following:
A six-ounce portion of grass-fed beef contains between 2 and 6 times the anti-inflammatory omega-3 fats of regular beef and averages about 100 fewer calories. Grass-fed beef is a great natural source of protein and conjugated linoleic acid (CLA) a fatty acid known to reduce body fat.
Great alternatives: organic or pasture raised pork, chicken; grass-fed bison.
Wild salmon remains one of the world’s best sources of beneficial Omega-3 fatty acids. These essential fats can only be obtained through your diet, and they help to nourish your brain, reduce your risk of heart disease, and improve overall health. In general, choose wild, cold-water, and fatty fish to farmed, warm-water, and processed fish. Serve this flavorful lemon pepper crusted salmon for dinner.
Also smart: sardines, tuna, oysters, anchovies.
Though all berries (and most fruits) contain beneficial amounts of fiber, vitamins, and antioxidants, blueberries are nature’s most potent free radical. They’re also quite high in fiber and relatively low in calories (about 80 calories per cup). Aim to get this cancer-fighter into your diet on a weekly, if not daily, basis.
Awesome alternatives: cranberries, cherries, strawberries, grapes.
Eggs are rich in protein, vitamins, antioxidants, and minerals. Choose the DHA enhanced version available in most stores for an extra boost of Omega-3′s. Or, generally more expensive, eggs from pasture raised chickens are worth the additional nutrients compared to the commercial raised variety.
Kale is one of the world’s top 10 healthiest foods. Known as a cancer-fighter, cholesterol reducing ability, liver detoxifier, anti-inflammatory agent, kale is worthy of including in your daily diet. Enjoy kale with onions and garlic sautéed, raw in smoothies or chopped in salads. This sauteed kale recipe gets rave reviews everytime.
Aside from being delicious, garlic is beneficial for heart health and may also reduce blood pressure and appears to possess antibacterial properties. Garlic is rich in antioxidants as well. Fresh is absolutely best.
Also awesome: leeks, shallots, scallions, onions, ginger.
Most nuts and seeds are naturally quite healthy (but remember, a peanut is not a nut!). Macadamia nuts in particular are a high energy food and heart healthy, with 78% of fat content being the healthy monounsaturated variety. Good source of protein, calcium, potassium and fiber.
If you’re going to eat a starchy vegetable, this is a brilliant choice. Sweet potatoes contain high levels of vitamin A (as beta carotene), vitamin C, vitamin B6, potassium, calcium, and iron. One serving of sweet potato has 7 grams of fiber.
Also smart: yams, yucca, and squash.
Broccoli is a cruciferous cancer-fighting vegetable and may stimulate healthy hormone production. It is incredibly rich in fiber, vitamins, minerals and antioxidants, yet low in calories. This delicious, sturdy and versatile veggie goes with nearly everything and soaks up tasty sauces and healthy oils quite well. Try this delicious recipe for garlic roasted broccoli.
Also smart: cauliflower, brussel sprouts, Swiss chard, collard greens, spinach.
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