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The uncommon sense guide for healthy eating |
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VegetablesThe benefits: Veggies are packed with nutrients, vitamins and minerals that help keep our bodies in top form. And "they’re loaded with phytochemicals, which help protect us from diseases," says O’Rourke. Another bonus: they’re chock full of fiber, which keeps things movin’ and are extremely low in calories. What to buy: Choose brightly colored varieties like broccoli, carrots and bell peppers, which are higher in phytonutrients and vitamins. Recipe ideas:
FruitsThe benefits: Like vegetables, fruits are packed with essential fiber, nutrients and vitamins that our bodies need to stay healthy and ward off illnesses like cancer and heart disease. What to buy: Choose lower-calorie varieties such as apples, cherries and berries, which have the added benefit of being portable. Bananas, although a good source of potassium, have more calories than other fruits, so don’t overdo it on your intake of these. Recipe ideas: WaterThe benefits: It’s no secret that our bodies are made up mostly of water. But did you know that without enough of the wet stuff our brains couldn’t function? That’s why you get a headache when you’re dehydrated. Your body’s warning you to stop starving your noggin. "Water should be the beverage of choice," says O’Rourke. "It quenches thirst, our bodies need it and it’s not providing any negative components like sugar or calories." Plus, drinking water can help you feel full, preventing you from loading up on unnecessary calories later. What to buy: Nothing! Just turn on your tap as long as the water is safe to drink in your area. Beans and legumesThe benefits: Although technically members of the vegetable family, beans and legumes deserve a category of their own for different reasons. Not only are they full of vitamins, but these yummy veggies are also a great source of protein — the important building blocks for our bodies. And "they were singled out in the new dietary guidelines as a subcategory of vegetables that everybody should be getting," says O’Rourke. Problem is, most of us don’t even think about eating these nutrition superstars. What to buy: Fill up on 3/4 of a cup of chickpeas, serve a bean burrito or have a bowl of chili. Recipe ideas: Whole grainsThe benefits: Adults and kids should be eating whole grain products every day. In fact, "half of [our] grain-based foods should be whole grain foods," says O’Rourke. The reason? They contain more fiber, vitamins and minerals than refined varieties, which can help keep our hearts in tip top condition. Grains are also high in carbohydrates, our bodies’ main source of energy. Another bonus: emerging research has found that whole grains are satiating. That means they help keep us full for longer, so we’ll eat a little less later on. What to buy: Check labels to make sure whole wheat is one of the first ingredients and choose whole grain bread, oatmeal, rice and pasta for your family. And don’t go overboard. Although we want to eat grains every day, they’re still high in calories, so stick to the recommended servings, which you can find at mypyramid.gov. Recipe ideas:
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