6 Foods You Should Eat Daily
Feeling tired? Achy? Brain fog? All super common issues for us modern day humans. And if you’re anything like me, you’re on WebMD in flash searching your symptoms and convincing yourself you have some unheard of disease… But there is likely a simple explanation why you feel these things and there’s also likely a SUPER easy fix: diet. I don’t mean go on a diet. I mean adjust your daily diet to incorporate foods that provide what you truly need.
Our bodies are programmed to run efficiently and with optimal performance, as long as we provide our cells with the necessary nutrients. You wouldn’t pour beer on a flower and expect it to grow into it’s best self, right? Feed your body what it needs and not just what satisfies your taste buds. You’d be amazed how quickly your internal systems can become out of balance and lead to a multitude of undesired symptoms across your entire body. Fear not though! Just as quickly as everything can tilt off center, it can certainly right itself again with a little TLC and commitment.
Here are the 6 things you should eat EVERY (yes every single) day to replenish your cells and feel your best:
#1 BERRIES
This is an easy one. Berries are delicious, satisfy your sweet tooth and oh yes… nutritious! Super rich in antioxidants (you know I love those) and fiber, they are easily one of the most healthy things you can add to your daily diet. Berries are also so versatile. Mix them in oatmeal, blend them in a smoothie, add them to yogurt… There’s endless opportunity for tasty recipes incorporating berries. I even put them in my green tea! (See my blog: Hibiscus/Green Tea)
#2 WHOLE GRAINs
It’s no secret to anyone who has done even a little homework on nutrition that whole grain products beat out refined grain products hands down. When you refine a grain, you strip it of nutrients. B vitamins, for example, are plentiful in unrefined grains. (Yay, we love energy!) Process the grain through a mill that removes the bran (the outer layer) and you’ve virtually sucked all the nutrition straight out of the grain. What’s left is a finely milled white flour. White breads and baked goods were sought after in the beginning of the industrial age because they showed status. Only the rich could afford the pure white baked goods of the time. Little did they know that they were simply depriving their bodies of necessary nutrition. I bet the lower class of the time would be happy to know they actually had the nutritional advantage in bread selection.
#3 Legumes
Black beans, lentils, soybeans… These are SUCH a great source of fiber and protein. One serving (1/2 cup) of black lentils has 12 grams of protein and 10 grams of dietary fiber, not to mention iron, magnesium and zinc! Also, a single serving of black lentils has 50% of your daily recommend intake of folate (which promotes the very important process of red blood cell production). This is just one example of a legume and the awesome nutrition they provide. Try mixing some lentils in your favorite chili recipe.
#4 cruciferous Veggies
Cruciferous vegetables are vegetables related to the cabbage family. Broccoli, cauliflower, kale, brussels sprouts and arugula are among some of the varieties. I cannot say enough about how important these veggies are in your diet. Cruciferous vegetables are rich in vitamin K, folate and phytonutrients. Eat that broccoli and arugula salad for dinner and you could see a reduction in overall inflammation, improvement in cardiovascular health and a boost in immune function. Last but not least, these veggies are high in fiber which means you can eat less and feel full longer (which helps regulate blood sugar). Total win win.
#5 Nuts/Healthy FATS
Ok so, not everyone can eat nuts. We know this. But if you can (as in, you aren’t allergic), you should. Walnuts, almonds, peanuts, cashews… Options upon options. Nuts are high in Omega-3 and Omega-6 as well as protein. The beautiful thing about nuts is that a little goes a long way. A single handful of (about 1/4 cup) of walnuts provides 13 grams of polyunsaturated fat, 4 grams of protein, 30 mg of calcium and 11% of your daily recommended intake of magnesium. Can we say nutrient dense! Alternatively, if you cannot eat nuts, eat avocado. Avocados are a fabulous source of good fats and they go great in salads and smoothies. And then, of course, there’s guacamole. (drool)
#6 OTHER FRUITS & VEGGIES
Lastly, we have ALL of the other wonderful, colorful fruits and vegetables that do not fall into the above categories. Variety is the spice of life. Mix it up and eat at LEAST 5 servings of fruits and vegetables daily. Changing what you decide to incorporate in your meals each day will allow for diversity in the nutrients you are receiving. Remember the old adage “eat the rainbow”? Well it holds true. Make your plate colorful with each meal/snack and you’ll know you are covering your nutritional bases.
Notice in the above list I didn’t mention what NOT to eat. Elimination diets are among the most impossible to stick to long term. It goes without saying that you should also limit things like sugar, caffeine and alcohol. But lets face it, tell someone they can’t have something and that’s likely all they’ll want (Psychology 101). Instead, I feel that focusing on healthy foods and striving to include those in your daily diet will naturally lead to consuming less unhealthy foods. You’ll be full on nutritious food and high on the difference it makes. It’ll happen very organically if you have the right mindset.
All that being said… I CHALLENGE you to a 21 DAY RESET. Yes! 21 days of eating these foods EVERY day. At the end of your 21 day journey, take note of how you feel. Did you eat less junk? Did you find you were more satisfied? Did your overall day to day mood/energy increase? Leave a comment below on your first and twenty-first day.