When it comes to eating a healthy diet, even small changes can make a big difference. Summer is a great time to kick-start healthier eating habits because of all the fresh produce that is available. Here are 5 foods and drinks that you should try to incorporate into your diet every day for cleaner eating.
1. Dark Leafy Greens
Kale, Swiss chard, spinach, arugula
Why are they important? These greens are important to add to your diet because of the high content of vitamins and minerals, especially folate, iron, vitamin K and vitamin C.
How to use them: The most obvious way would be to add them to a salad, but darky leafy greens can be used in lasagna, enchiladas, soups, and even made into chips because of their sturdy texture. And theres the ever-popular option of throwing a handful into a smoothie.
2. Beans and Legumes
Black beans, lentils, chickpeas, kidney beans
Why are they important? Beans and legumes are great sources of fiber, protein, and iron. They break down in your body slowly but are used more efficiently than animal proteins.
How to use them: Beans and legumes can be used to replace meat in most dishes, such as lentil taco meat, roasted chickpeas on a salad, or even burgers.
3. Whole Grains
Wheat, barley, quinoa, amaranth, oatmeal, brown rice
Why are they important? The fiber in whole grains can help reduce blood pressure and the risk for heart disease. Whole grains will keep you full longer, helping you avoid mindless eating during the day.
How to use them: Whole grain products are everywhere. The easiest way to start incorporating them is to just switch to whole grain versions of your favorites breads, pastas, and tortillas.
4. Fresh Fruits
Why are they important? Fruits are loaded with antioxidants, substances that help fight free radicals, which are essentially pollution in our bodies. Antioxidants include vitamin C and vitamin E.
How to use them: Shop with the season. Right now, focus on stone fruits such as peaches, plums, and apricots. Berries are also perfect right now. Add a handful of berries to your oatmeal in the morning, slice strawberries on your salad, or my personal favorite, grill peach halves and top with a bit of cinnamon and non fat whipped topping for a sweet treat.
5. Water
Why is this important? Staying hydrated is incredibly important, especially as the weather warms up. Staying hydrated helps to keep your skin glowing and your energy levels up.
How to use it: To drink more water each day, carry around a water bottle when you are on the run, or aim to drink at least one glass of water with each meal. If plain water is boring to you, try making your own infusions with fruit and herbs. Fill a pitcher with water, and add any of these combinations: lime and mint, cucumber and basil, mango, pineapple and mint, grapefruit, lemon, cucumber and mint, watermelon and basil, peach and ginger, blackberry and rosemary.
More here:
5 foods to eat for a cleaner diet - Post-Bulletin
