5 Foods All Nutritionists Eat

“Eat this!” “Eat that!”  You may hear a great deal of different recommendations when it comes to the best thing for you to eat in order to maintain your health. Whether it be advice from doctors, articles in newspapers, or recommendations from friends, it feels like the consensus about the best foods to eat is constantly changing.

Nutritionists advise individuals to make healthy eating choices. As the experts in the field of food, we can look at their pantries and refrigerators for guidance on what are the best foods for us too.

Here are the foods that made nutritionist’s lists:

Eggs

Nutrition Egg

Research doesn’t show enough evidence to link egg consumption to heart disease, despite eggs’ negative reputation due to their cholesterol content. Eggs actually have a quite low calorie count (70 calories per egg) and are loaded with protein, 13 vitamins and minerals, and an anti-inflammatory nutrient called choline.

Cinnamon

Jennifer McDaniel, a registered dietitian nutritionist in St. Louis, claims cinnamon is “one of those powerhouse spices every R.D. tries to work into her diet. Research shows that just half a teaspoon a day can help regulate blood sugar.” Plus, cinnamon can help curb your appetite when your blood sugar drops. Try adding it to your coffee beans!

coffee

Avocados

avocado jonathan globerman

Avocados are a great source of healthy fats. They also are cholesterol-free and high in Vitamin K. Plus, they are easy to eat on the go, especially in salads, sandwiches, and burgers.

Greek Yogurt

Greek Yogurt

Greek yogurt (try brands like Fage and Chobani) help keep your immune system strong. It’s high in probiotics, high in protein, and low in sugar.  Plus, you can utilize it in recipes for every meal.

Extra Virgin Olive Oil

olive oil jon globerman

Olive oil is pressed from real olives from olive trees, and the best types are extracted using natural methods.  These varieties are standardized for purity and sensory qualities. Olive oil is high in healthy monounsaturated fats as well as antioxidants.  It’s great to sautée vegetables with or use as a salad dressing.

You can find the complete list at Red Book Magazine

This article was originially featured at Jonathan Globerman‘s website.

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Count Nutrients, Not Calories

There is a misconception among people striving to eat healthier that foods with less calories are better for you.  This can steer you in the wrong direction.  You can become misguided in your diet, seeking out meals that may leave you cranky and dissatisfied.  This is because many diets require you to count your calories without considering the nutritional value of your food. Many diets promise quick weight-loss solutions through restrictive corner-cutting alternatives such as no-carb diets.

Food is rarely both nutrient-dense and calorie-dense.  Beware of options like the “Cookie-Diet,” which promises to serve all of your daily nutrition through a few servings of delicious cookies.  Consider everything you’re leaving out of your diet when you exchange it with a meal replacement.  The best way to get your nutrition is through fruits, vegetables, grains, in their natural form.

apple

So how can we reduce caloric intake without sacrificing the benefits of healthy intake?  I can provide some basic guidelines.

Vegetables and fruits are great for nutrient-density because they are full of fiber and water, but dieters often shy away from them because of their sugar content. However, these organic sugars have benefits.  Plus, they are high in fiber.  This is necessary for out digestive functioning and gives us only two calories per gram.

However, you can lower your caloric intake by watching how much fat you eat.  Fat has nine calories per gram while carbs and protein have four. This isn’t necessarily the best nutritional decision, because some fats, such as the ones found in nuts, seeds, avocados, olives, and olive oil have great health benefits.

Here are some tips to get you thinking in a nutrient-counting mindset, instead of calorie-counting:

  • Eat fruit in between meals or as a component of meals.  For example, eat a banana and fingerful of almonds instead of a handful of almonds.  Or, compliment a salad with apple slices or strawberries.
  • Replaces starches with veggies.  Skip the rice by making a large stir-fry of mostly vegetables and protein (either meat, tofu, or seitan). Also, mushrooms have a meaty flavor and can be used to replace meat in burgers.  You can even purchase a spiralizer and consider making pasta out of your vegetables.
  • Remember – always fill half your plate with vegetables.  Start crafting some savory salad recipes, and soon your meals will be looking green, nutritious, and even low-calorie.

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