6 Healthy Foods You Should Be Eating, But Probably Aren’t

6-Healthy-Foods-You-Should-Be-Eating-But-Probably-Arent
Amelia Phillips

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Editors Note: This post is written by weight loss expert (and former couch potato) Meg McFarlane. Meg has experienced the weight loss journey first hand and has chronicled this in her blog, Spud On The Run.  She has a Bachelor of Science from Sydney University is currently working in IT.

Would you like a quick fix on your diet? A few additions that will make a big impact to your energy levels? Add at least one of these in every day and watch your health levels jump up a notch or two!

1. Avocados

Every diet should contain healthy fats and avocados are one of the best sources of monounsaturated fat out there, plus they have the added benefit of helping lower your cholesterol as well.  Avocados are also rich in vitamin K, vitamin C and potassium. Current research has shown that the nutrients in avocados help lower blood pressure and protect you against breast and prostate cancer, so you definitely should be adding a few slices of avocado to your lunchtime salad.

2. Broccoli

Your mother always told you when you were a child to eat all your broccoli because it was good for you. Guess what, she was right.  Broccoli is one of the best foods out there. Not only is broccoli high in vitamin C , vitamin A and fibre, but it also supplies you with folic acid, iron and calcium.  Broccoli also contains a phytochemical called sulforaphane, which increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents.  Therefore broccoli is a must have food that should be on your plate several times a week. Watch Gordon Ramsey prepare the most delicious broccoli soup in 3 minutes!

3. Chocolate Milk

Yes, that’s right, chocolate milk.  Instead of wasting money on expensive protein shakes, after a hard workout, have a glass of chocolate milk instead. Research from Indiana University shows that chocolate milk is as good as sports drinks for recovery after intense endurance sports. Low-fat chocolate milk has a powerful nutrient package that provides energy, protein, calcium and seven other essential nutrients including potassium, phosphorus, vitamins A, D and B12, riboflavin and niacin. In fact Milo chocolate drink, although a little higher in fat has a very high iron content!

4. Salmon

For a low calorie, low fat food, you can’t beat salmon.  It is one of the higher fat fish, but much healthier than red meat. Salmon is high in protein and vitamin B12, but more importantly it is high in Omega 3.  Omega 3 reduces the risk of unwanted inflammation and helps maintain the integrity of our immune and circulatory systems. It also helps prevent erratic heart rhythms, make blood less likely to clot inside arteries (the cause of most heart attacks and strokes) and improves the ratio of good cholesterol to bad cholesterol.  All these health benefits come from just two serves of salmon a week.

5. Eggs

Don’t throw out the yolks and just eat the egg white.  Whilst the yolk does contain cholesterol, it doesn’t contain enough to do you any harm, plus if you are skipping the yolks you are missing out on a good source of iron and lecithin, which is critical for brain health.  Eggs are also one of the only foods containing naturally occurring vitamin D which provides protection from osteoporosis, hypertension, cancer, and several autoimmune diseases.

6. Berries

Whilst most people know that berries like strawberries, blueberries, raspberries and blackberries are a great tasting snack, not many people are aware of just how good they are for them.  Berries contain a huge dose of phytochemicals and flavonoids that can help reduce your risk of several types of cancers and are important for healthy vision.  Also they are rich in vitamin C, potassium and folate.  A cup of mixed berries with yogurt makes a great tasting healthy dessert.

Make sure you include these and other nutritious superfoods in your diet. What’s your favorite superfood?

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  • http://www.e-swastya.com Sudeep

    Hey Gr8 post .. completely missed out the salmon from the list before .. good that you pointed me for that fish ..
    Regards
    Sudeep

  • http://www.ameliaburton.com.au Amelia Burton

    Thanks Sudeep,

    Yes Salmon is an incredible superfood due to it’s omega fatty acids. If you want to learn more about the best fish to eat, read this http://www.ameliaburton.com.au/2009/06/eco-friendly-mercury-and-omega-3-levels-in-fish-which-fish-are-best-for-you-and-the-environment.html

    Amelia

  • Stuart

    It would be good to point out the huge nutritional difference between farm-raised and wild-caught salmon though. It’s like comparing McDonalds Chicken McNuggets to free-range chicken.

  • http://jasonkeath.com Jason Keath

    I have heard the chocolate milk thing before, but I don’t do dairy, so wondering if chocolate soy has the benefits?

  • Lynne Brwn

    To Stuart, There is no nutritional difference between farm raised salmon on the wild cought salmon…who fed you that load of crap? Farmed or wild is healthy to eat and you are doing people a dis-service to label it as a comparison between McNuggets! Maybe more like the difference between farm beef and wild beef – and in all probability the farmed would be healther. People, go visit a fish farm like I did and stop listening to the media for your information!!!

  • Joy McSwaney

    First off, farm raised beef is much worse for you, all around, than wild beef (or any wild game).

    As far as farmed salmon goes

    “According to a study funded by the Pew Charitable Trusts published last year in Science magazine, yes, farm-raised salmon contain “significantly higher” levels of toxins than wild salmon.” http://www.thegreenspot.org/Enviro-FAQs/Fish_Facts/

    “In January 2004, the journal Science warned that farm raised salmon contain 10 times more toxins (PCBs, dioxin, etc.) than wild salmon.” http://www.healthcastle.com/wildsalmon-farmraisedsalmon.shtml

    I do not listen to the press. I have visited fish farms, including ocean based salmon farms. The practices of their feeding methods, cramming too many fish in small spaces, and restraining the fish to one area is not healthy at all. And beyond all that, the taste can be enough to tell you, even the color is a key indicator of the health of the fish.

    To each their own, but there is plenty of science, not just press, saying wild salmon are much healthier of an option.

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  • http://www.danielmunday.com Daniel Munday

    awesome food tips here. The tip about eggs is something that most people trying to be ‘healthy’ miss out on. Eat the yolk!

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  • http://blog.freefitnesstips.co.uk/6-top-protein-sources.html Tom Parker – Free Fitness Tips

    Hey Amelia – I’m quite surprised with myself but I actually already eat three of the six on your list. I eat smoked salmon almost daily with a bit of spinach on my lunchtime sandwiches. I also have eggs two or three times per week for breakfast. Finally, I have oatmeal with berries for breakfast on the days when I am not having egg.

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  • http://www.ameliaburton.com.au Amelia Burton

    Hi Jason,
    Yes, Chocolate soy would be a great substitute, and if you need a great chocolate powder try Complete it is packed with vitamins and minerals. Its what I use. Click here to check it out and order https://www.juiceplus.com.au/nsa/ecommerce/ShowCatalog.soa

    Amelia

  • http://www.ameliaburton.com.au Amelia Burton

    To Stuart, Lynne and Joe,
    Although Stuarts comments comparing McDonalds chicken and free range are a bit extreme, Lynne I hate to inform you that wild caught has been proven to be better for you (and in many cases the environment).

    Joe I really appreciate your research based comment and it is really interesting to hear from someone who has actually been to the farms.

    I had farmed salmon for dinner last night and if definitely tasted different to the wild caught I usually eat. That’s the last time I’m shopping anywhere other than my fish-market where they come in daily,

    Amelia

  • http://www.ameliaburton.com.au Amelia Burton

    Great work Tom,
    All you need to do is add in some choc milk from time to time and throw some broccoli in the saucepan. When you have your lunchtime sandwiches, smear some avocado on the bread like butter – yum!
    Amelia

  • Jo

    How many eggs can we eat in a week? Is it different for children?

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