6 foods nutritionists are swearing by in 2016
Here is a list of health superstars you need to start munching on
Here is a list of health superstars you need to start munching on. PHOTO: FILE
You probably already know about the superb things pomegranates do to your body and the incredible potential of staples such as eggs and grapefruit. But there are a bunch of other fixation-worthy foods that are so splendid for your health that fitness experts simply can’t get enough of them.
This year, improve your food choices like those of a nutritionist. As compiled from eatthis.com and Health Magazine, here is a list of health superstars you need to start munching on!
1. Olives
“Olives are a rich source of vitamins A and E, both of which protect the oils on the surface of your skin from free radical damage,” acclaims Peggy Kotsopoulos, nutritionist, and author of Kitchen Cures. “Olives also help strengthen connective tissues, improving skin tone and protecting against UV radiation.
The rich monounsaturated fat content is particularly helpful to the heart since it reduces the risk for atherosclerosis [a disease in which plaque builds up inside your arteries] while raising good HDL cholesterol.” These tiny green fruits are also packed with flavonoids that have anti-inflammatory properties and help reduce the risk of heart disease.
2. Sweet potatoes
Although a starchy food, the beloved shakarkandi is brimming with beta-carotene which is essential for healthy skin and eyes. According to New York City-based nutritionist Aislinn Crovak, “They are a great source of fiber as well and can be added to home baked goods — roasted or steamed as a side dish, or even as a French fries substitute. I even love them baked and sprinkled with cinnamon and a touch of butter for a sweet treat.” This winter food is a great complex carb option for everyone — even the fat-loss warriors who have been too afraid to consume it due to its high carb content. Eat up already!
5 tips for a snack that packs a punch
3. Hummus
“Hummus should be a food group – literally!” says Julieanna Hever, a plant-based dietitian and author of The Vegiterranean Diet. “With all of its potential in the kitchen, there may not be any other food that provides such a satisfying shot of nutrition. Protein-, micronutrients and fiber-jammed chickpeas are typically mixed with tahini, which is loaded with healthy fats and minerals.
The dish is often boosted with vitamin C-rich lemon or other citrus fruits, which synergistically improves the absorption of iron from the chickpeas. It is a winning and delicious combination.” One food and a cluster of superhero qualities— we are sold on this Mediterranean delight.
4. Boiled potatoes
A staple in every home, aaloos could be termed as the king of carbs but they’re not nearly as bad as their reputation. The ultimate assassination of this innocent veggie is frying or buttering it up. If you were to stick to boiling, you’d be doing your waistline a great favour. In fact, plain boiled potatoes are the most filling food there is, according to The Satiety Index of Common Foods, an Australian study published in the European Journal of Clinical Nutrition.
To maximise their fat scorching benefits, boil them, throw them in the fridge and prep a wholesome potato salad. The cooling process will crystallise the tubers into resistant starch, which takes longer to break down in your intestine, produces fat-burning butyrate and delays hunger pangs.
5 tips for healthy snacking
5. Whole-milk yogurt
If you’re like the health freaks we know, chances are you always pick the non-fat variety of yogurt. Chicago-based dietitian Renee Clerkin, used to do that, too. However, today she enjoys the full fat version of this calcium-packed snack on a regular basis. In fact, the extra fat helps her keep her weight in check! No, that wasn’t a typo. For one, full-fat yogurt tastes divine so you won’t want to eat as much to feel satisfied. On the contrary, a Swedish study suggests that women with normal weights who consume whole-milk dairy products are less likely to gain more with age.
6. Pasta
Let’s face it: it’s hard to give up pasta. But now, you don’t have to. “You can take foods that are meant to be enjoyed and make them nutritious,” says Clerkin, who eats fresh pasta a couple times a week. If you’re eating out, make sure you balance the pasta with lean protein such as fish or chicken, healthy fats like olive oil and plenty of fiber-rich veggies,” she advises. As a rule, Clerkin matches the quantity of pasta she eats with an equal amount of vegetables.
Another suggestion is to eat your pasta with marinara sauce as a side to the protein. “Ask for your pasta to be cooked al dente,” she advises. “The firmer pasta will help keep your blood sugar more stable.”
Published in The Express Tribune, January 13th, 2016.
This year, improve your food choices like those of a nutritionist. As compiled from eatthis.com and Health Magazine, here is a list of health superstars you need to start munching on!
1. Olives
“Olives are a rich source of vitamins A and E, both of which protect the oils on the surface of your skin from free radical damage,” acclaims Peggy Kotsopoulos, nutritionist, and author of Kitchen Cures. “Olives also help strengthen connective tissues, improving skin tone and protecting against UV radiation.
The rich monounsaturated fat content is particularly helpful to the heart since it reduces the risk for atherosclerosis [a disease in which plaque builds up inside your arteries] while raising good HDL cholesterol.” These tiny green fruits are also packed with flavonoids that have anti-inflammatory properties and help reduce the risk of heart disease.
2. Sweet potatoes
Although a starchy food, the beloved shakarkandi is brimming with beta-carotene which is essential for healthy skin and eyes. According to New York City-based nutritionist Aislinn Crovak, “They are a great source of fiber as well and can be added to home baked goods — roasted or steamed as a side dish, or even as a French fries substitute. I even love them baked and sprinkled with cinnamon and a touch of butter for a sweet treat.” This winter food is a great complex carb option for everyone — even the fat-loss warriors who have been too afraid to consume it due to its high carb content. Eat up already!
5 tips for a snack that packs a punch
3. Hummus
“Hummus should be a food group – literally!” says Julieanna Hever, a plant-based dietitian and author of The Vegiterranean Diet. “With all of its potential in the kitchen, there may not be any other food that provides such a satisfying shot of nutrition. Protein-, micronutrients and fiber-jammed chickpeas are typically mixed with tahini, which is loaded with healthy fats and minerals.
The dish is often boosted with vitamin C-rich lemon or other citrus fruits, which synergistically improves the absorption of iron from the chickpeas. It is a winning and delicious combination.” One food and a cluster of superhero qualities— we are sold on this Mediterranean delight.
4. Boiled potatoes
A staple in every home, aaloos could be termed as the king of carbs but they’re not nearly as bad as their reputation. The ultimate assassination of this innocent veggie is frying or buttering it up. If you were to stick to boiling, you’d be doing your waistline a great favour. In fact, plain boiled potatoes are the most filling food there is, according to The Satiety Index of Common Foods, an Australian study published in the European Journal of Clinical Nutrition.
To maximise their fat scorching benefits, boil them, throw them in the fridge and prep a wholesome potato salad. The cooling process will crystallise the tubers into resistant starch, which takes longer to break down in your intestine, produces fat-burning butyrate and delays hunger pangs.
5 tips for healthy snacking
5. Whole-milk yogurt
If you’re like the health freaks we know, chances are you always pick the non-fat variety of yogurt. Chicago-based dietitian Renee Clerkin, used to do that, too. However, today she enjoys the full fat version of this calcium-packed snack on a regular basis. In fact, the extra fat helps her keep her weight in check! No, that wasn’t a typo. For one, full-fat yogurt tastes divine so you won’t want to eat as much to feel satisfied. On the contrary, a Swedish study suggests that women with normal weights who consume whole-milk dairy products are less likely to gain more with age.
6. Pasta
Let’s face it: it’s hard to give up pasta. But now, you don’t have to. “You can take foods that are meant to be enjoyed and make them nutritious,” says Clerkin, who eats fresh pasta a couple times a week. If you’re eating out, make sure you balance the pasta with lean protein such as fish or chicken, healthy fats like olive oil and plenty of fiber-rich veggies,” she advises. As a rule, Clerkin matches the quantity of pasta she eats with an equal amount of vegetables.
Another suggestion is to eat your pasta with marinara sauce as a side to the protein. “Ask for your pasta to be cooked al dente,” she advises. “The firmer pasta will help keep your blood sugar more stable.”
Published in The Express Tribune, January 13th, 2016.