Four Foods to Add to Your Diet

Have you set a goal to “eat healthier” and thinking about what foods to stop eating? Shift that mindset and focus on what to add to your diet. Research suggests that depriving yourself of foods, or anything, you want can increase your desire for it. In my more than 20-years’ experience working with clients, I encourage ADDING foods rather than taking them away. This will help you get your fill of healthy foods first while still having room for not-so-healthy foods. Win-win. Focus less on what to cut out and more on what to add. 

Needs some ideas? Here are FOUR nutrition-packed foods to add or increase in your diet: 

Berries

All berries are healthy, including blueberries, blackberries, cranberries, raspberries, strawberries, and even ones that aren’t as familiar such as goji berries and bilberries. They have lots of nutrition in a small package — fiber, Vitamin C, and antioxidants that can reduce the risk of many chronic diseases. Even when not “in season,” you can choose frozen berries and add them to smoothies, yogurt, oatmeal, salads or have them as a snack. Include half a cup of berries as part of your daily two-cup fruit recommendation.

Probiotics from Food

In late 2018, research suggested probiotic supplements taken without medical need or recommendation may disrupt the gut microbiome.[1] Everyone’s bacteria colony is unique, so a single probiotic supplement isn’t right for everyone. 

 To ensure balance for your system, eat probiotic foods daily, such as yogurt, kefir, sauerkraut, kimchi, kombucha, and miso.  

Whole Grains

Whole grains have fiber, many B vitamins, minerals, and even protein. Broaden your variety to include brown rice, quinoa, barley, oats, and ancient grains, such as amaranth. With so many to choose from, you could have a different whole grain every day of the week. Cook a batch of any whole-grain at the beginning of the week to save time. Divide among reusable containers for the start of daily whole-grain breakfast.  

Nuts

Nuts have many benefits, including fiber, protein, and healthy fats. Some have omega-3’s (walnuts), others are rich in Vitamin E (hazelnuts) and magnesium (cashews), and others may be local to you (pecans and pistachios in New Mexico). All are healthy, so pick your favorites and have a variety each week. They all have phytochemicals that reduce the risk of heart disease. 

Resources & Recipes:

Oldways, inspiring good health through cultural food traditions with info on whole grains & recipes at oldwayspt.org

INC International Nuts and Dried Fruit Council, learn more about the various nuts & recipes to integrate into your diet at nutfruit.org/consumers 

International Scientific Association for Probiotics or Prebiotics, a non-profit organization focused on scientific advancement, we’re a one-stop-shop for reliable, science-based information on these topics. https://isappscience.org/for-consumers/

A version of this article was written by Shelley A. Rael, MS RDN LD for the bean — La Montañita Co-op’s Quarterly Magazine Winter 2019 edition. It is updated and posted here.

[1] Suez J, Zmora N, Zilberman-Schapira G, et al. Post-Antibiotic Gut Mucosal Microbiome Reconstitution Is Impaired by Probiotics and Improved by Autologous FMT. Cell. 2018;174 (6): 1406-1423