Between squeezing in time for the gym, and fighting off those stress-induced cravings,
it's tough to stick with a healthy lifestyle.
And when you finally start nailing those healthy habits, it can be easy to focus on everything
you're giving up.
A U.K. study measured the the cravings of 129 women — some who were "dieting" to lose
weight, and others who were simply "watching" their weight without dieting — and found
that the dieters were the ones who felt the most intense cravings for those off-limits
treats.
"I'm happy here with my little bowl of pasta, and meanwhile she’s like, ‘How many f***s
do I give?
Zero, zero, zero f***s!”
So, instead of focusing on swearing off everything that's "bad," why not focus on adding more
healthy options into your life?
Here are some yummy and nutritious foods to start eating every day.
Leafy greens
Spinach, kale, arugula, oh my!
According to Gisela Bouvier, the registered dietician behind "B Nutrition & Wellness,"
leafy green vegetables and lettuces provide boatloads of daily vitamins, minerals, and
fiber.
She recommends incorporating them into your breakfast omelets, lunch salads, and as dinner
sides, to ensure phytonutrient intake on the daily.
"Shoulders sideways, smack it, smack it in the air / Legs movin' side to side, smack
it in the air."
To get even more nutrients, registered dietitian and physical therapist Rachel Cutts says darker
greens reign supreme.
She explains, "One cup of cooked kale is a powerhouse with 53.3mg of vitamin C, more
than 50 percent of the recommended intake to help your immune system during flu season."
Nuts
Rebecca Lewis, the in-house dietitian at HelloFresh, recommends nuts as one of her go-to foods,
saying, "Nuts contain powerful antioxidants to clean up the damage in our bodies, cholesterol-lowering
phytochemicals, and high levels of anti-inflammatories such as omega-3 fatty acids."
She also noted that studies have shown nuts can help control your weight and hunger pangs!
Bouvier is also a fan of nuts, saying, "Almonds are an easy and portable snack that can be
eaten everyday and anywhere.
They are packed full of monounsaturated fat, which helps to increase high density lipoproteins,
also known as good cholesterol, and lower bad cholesterol.
Each serving also contains six grams of plant-based protein."
Eggs
Eggs haven't always had the best reputation, but new research shows this go-to breakfast
food may actually be healthier than we once imagined.
Bouvier says, "Eggs are an amazing protein source.
It has been found that they are perfectly safe, and can actually help raise good cholesterol
levels."
And one egg packs a whopping six grams of protein!
"Give me all the bacon and eggs you have.
Do you understand?”
Berries
From raspberries to blackberries and everything in between, berries are not only delicious,
they're also packed with nutrients.
Bouvier says, "Berries are an excellent source of fiber, vitamins, minerals and antioxidants.
Whether they are fresh or frozen, adding them to breakfast cereal, yogurt, or a smoothie
can be an excellent way to add great nutrition to your daily diet."
Chelsey Amer, a NYC-based registered dietitian and the creator of "C It Nutritionally," says,
"Berries are my go-to fruit every day because they're full of fiber, and lower in sugar,
plus full of tons of antioxidants, which helps reduce the stress your body naturally undergoes
everyday."
Avocado
Guacamole lovers, rejoice!
Your favorite taco night staple might not be so bad after all.
Amer says, "We have been told to 'fear fat' for so long that I often find many of my clients
eat very low-fat diets and are unsatisfied, which leads to mindless snacking.
I suggest including more healthy fats like avocado, which contain heart-healthy monounsaturated
fat that helps reduce your risk of heart disease and boost satiation and satisfaction after
a meal."
"Guacamole, guac-guac-a-mole / Guacamole, guac-guac-a-mole.”
Beans
If you're looking to add more non-animal protein to your diet, beans are a great way to do
just that.
Lewis says, "Beans are a fabulous source of vegetarian protein and fiber — two nutrients
that help you stay full and satisfied.
The protein and fiber in beans can also stabilize the rise in blood sugar that occurs after
eating, which can also help stabilize mood."
She also adds that beans are a rich source of iron, as well as a good source of magnesium
and potassium — nutrients that work together to lower blood pressure, maintain healthy
cholesterol, and keep your heart and blood vessels healthy.
Fermented foods
If your favorite part of a hot dog has always been the sauerkraut, you may be on to something!
"Look at these big ole buns.
Yeah, you know it baby!
Work those buns!"
According to Lewis, fermented foods have recently gotten a lot of attention in the health food
world.
She says, "With increased interest and scientific research to support the importance of gut
health, probiotic-rich fermented foods [are] the new cure-all."
She also explained that the fermentation process of foods like sauerkraut, kimchi, yogurt,
and kombucha develop probiotics that bolster the immune system, reduce inflammation, and
directly influence our stress, hunger, and happiness hormones.
Apples
An apple a day really can keep the doctor away, according to Julie Rothenberg, a registered
dietician based in South Florida.
She says, "Soluble fiber in apples helps to lower our bad [LDL] cholesterol levels and
keep our bowel movements regular."
Rothenberg also noted that apples contain both soluble and insoluble fiber, which helps
us feel fuller, longer!
Oats
With hundreds of studies outlining the health benefits of oats, it's no wonder Grace Derocha,
a registered dietitian and certified diabetes educator at Blue Cross Blue Shield of Michigan,
recommends this grain to her clients.
She says, "Oats are a great way to enjoy breakfast and keep you full until lunch.
They are high in fiber and are known to help lower cholesterol due to the beta-glucan,
which is an insoluble fiber naturally found in this healthy grain."
"Fitty don't want no cantaloupe and kiwi.
Fitty want fresh-baked oatmeal cookies.
M********* this fruit tray.”
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