For many dieters, the new year brings renewed fervor to make changes. Often it includes a list of foods to limit and avoid. We want you to start the new year on a positive note, so here is a list of foods we recommend eating more of. Here they are, in no particular order.
1. Plain yogurt. Greek Yogurt is all the rage in diet circles. If flavored yogurt was your big achievement so far, take it up a notch and switch to plain. You’ll reduce your sugar intake by half. Additionally, you’ll avoid all sorts of unnecessary ingredients used to suspend and preserve the fruit inside the yogurt.
2. Berries. Fresh or frozen, berries are rich in antioxidants, sweet and tasty. Add them to salads, smoothies, and yogurt.
Sardine. Sardines are a nutrition powerhouse: rich in omega-3 fatty acids, high in vitamin D and B12, and a great source of protein. As an added bonus, there is lots of calcium available from their edible bones. The one caveat – high sodium content. Due to their small size and diet consisting of plankton, sardines do not accumulate heavy metals in their bodies like the big fish do. There is also no fear of stock depletion any time soon. Lastly, sardines are much cheaper than salmon.
Avocado. With more potassium than a banana, and the highest protein content of any fruit, avocados are a nutrition powerhouse. There’s no need to fear the fats in avocado, as they are mostly the healthy, unsaturated fats. Add a few slices of avocado to you sandwich instead of mayo, use it in salads to reduce the need for oil, or add it to smoothies for an extra creamy delight
Pulses and Legumes. The United Nations has declared 2016 the International Year of Pulses. If you’re transitioning to a more plant-based diet, these little guys are an important source of protein. Whether beans, lentils, or peas, there are endless recipes and serving variations.
Nuts. The perfect snack. Buy them in the bulk section, unsalted. Mix them up. Place in a ziploc bag and keep in your backpack, purse, office drawer, glove compartment, and anywhere you may get the munchies.
Peanut Butter. Goes well with so many dishes beyond the classic sandwich. Have a jar available at the office for a very satisfying snack, for example together with apple slices. Choose peanut butter made with just one ingredient: peanuts.
Hummus. Full of heart healthy fats, high in protein and very satisfying, hummus has finally made it into American mainstream. Available in multiple flavors, hummus is made from garbanzo beans that are a good source of fiber.
Cauliflower.This cruciferous vegetable is making a comeback after years of hiding in the shadow of broccoli and kale. When cooked and soft, it can replace potatoes or rice as a side dish with just a fraction of the carbs.
Home-made granola. It takes no more than 5 minutes preparation and 60 minutes in the oven to make your own batch. You’ll never go back to store brought. Promise.
What food are you planning to eat more often in 2016?