Transitioning to a healthy diet can be overwhelming, but thinking about the foods we can eat rather than the foods to avoid, can help us make changes more easily.
Five things you should be eating are Greek yogurt, berries, leafy greens, salmon/tuna and whole grains.
Researchers found that obese adults who ate three servings of fat-free yogurt a day as part of a reduced-calorie diet lost 22 percent more weight and 61 percent more body fat than those who just cut calories [International Journal of Obesity]. Greek yogurt also has nearly twice the amount of protein as regular yogurt.
The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease [Harvard School of Public Health]. Berries, in particular, are loaded with vitamins, minerals, anti-oxidants, phytonutrients, and fiber and are low in calories which will help in keeping you feeling fuller longer.
Salmon and tuna excellent sources of omega-3 fatty acids which protect heart health and reduce swelling. They are also and excellent source of protein and iron. They both are great as sushi or seared, grilled, or baked, they go very well on top of a bed of greens.
Whole grains are good sources of complex carbohydrates and some key vitamins and minerals. Grains are also naturally low in fat and have been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems [Mayo Clinic].
Leafy Greens: the darker, the better. Greens like red leaf lettuce, Swiss chard and kale are packed with vitamins, minerals and antioxidant properties [Seattle.gov].
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