Improving your food regimen looks like a lofty goal, one that folks often think requires lots of self-discipline and sacrifice. Cupcakes out, pizza out, treats out, sigh.
But it really shouldn't be this fashion. Sometimes making higher decisions to your body may be about adding — not taking away. This could make it a more palatable option for those searching for a health boost that seems like a bonus, not a burden.
- Salmon. This oily fish, known for its vivid pink color, is just not only wealthy in healthy protein but in addition omega-3 fatty acids, which profit each your heart and brain. It also provides you with vitamin D for bone constructing. Aim to eat it at the least once every week to reap the health advantages, says Fung.
- Brussels sprouts. These crunchy little green balls that appear to be mini cabbage are nutritious and low in calories – just 28 in a half cup. They offer a well-rounded group of vitamins, including vitamin A, vitamin C, vitamin K, potassium, and folate. Like other cruciferous vegetables, Brussels sprouts contain bioactive compounds, corresponding to antioxidants, that are chemicals that help prevent cell damage inside your body. In terms of taste, Brussels sprouts generally is a controversial alternative, because while they're actually sweet, some people find them bitter. If you're firmly within the “don't like” camp, you may substitute other green vegetables for Brussels sprouts for an analogous dietary boost. But keep an open mind. You can reduce the bitterness of Brussels sprouts by sauteing them with a spritz of olive oil. Add some chopped nuts on top for a bit of extra crunch and flavor (plus added advantages; see below).
- Blueberries. Fung says these dark-colored berries are high in antioxidants, especially vitamin C. Weighing in at 56 calories per 100 grams, blueberries also provide a great dose of vitamin A and fiber. Although most grocery stores will stock blueberries year-round, be at liberty to substitute one other dark fruit — like pomegranate or cherry — if blueberries aren't in season. Or for variety, swirl some frozen blueberries, that are good any time of yr, with plain yogurt (see below) to make a smoothie.
- nuts Crunchy and satisfying, nuts will not be only filling but in addition provide an infusion of healthy oils, protein and vitamin E. Choose any style of nut: almonds, walnuts, even peanuts (technically a legume), or grab a handful of mixed nuts. Just be sure that they're not salty, says Fung. But take into account that it is a high calorie treat. Depending on the style of nut you select, an oz may be 200 calories or more — so limit your day by day intake to a sprinkle to reap the advantages without packing on extra kilos.
- Plain yogurt. This creamy treat provides you with a dose of probiotics, that are healthy bacteria that help your gut function properly and help improve overall health. Yogurt is a nutritious food that fuels your body with protein, calcium, magnesium, B vitamins.12, and a few essential fatty acids that your body needs to remain healthy. And when you select a high-protein yogurt, it should make you're feeling fuller, which will help trim your waistline. While it's possible you'll prefer flavored yogurt, it's best to persist with plain. “The problem with flavored yogurt is that some of the brands out there have a lot of sugar,” Fung says. Sugar negates lots of the health advantages of yogurt. Plain yogurt too fast? Add some blueberries for extra sweetness, or nuts for some crunch, says Fung. These easy additions can improve flavor, and you may check off three of the foods on this list for a straightforward breakfast.
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