Each month iVillage poses a different question to our Dream Team of experts. Here's what we asked this month: What are five things I should be eating that I'm probably not?
I'm going to assume everyone already knows the obvious ones such as wild salmon and apples, so I'll concentrate on the unheralded superstars of the food world: sardines, blueberries, cherries, kale and organic, grass-fed beef. Here's why: Sardines are cheap, low in contaminants (since they're so low on the food chain), have protein and omega 3s and are convenient and filling ‑- great health food in a can. Blueberries are high on the ORAC list (an antioxidant rating system) and might improve memory. Cherries have a natural pain reliever and are great for gout and arthritis. They're also low in calories and low on the glycemic index. Kale is the superhero of vegetables, and if you can get organic, grass-fed beef, you're getting a super source of protein with a wonderful fat profile and none of the junk that's given meat such a bad rap, such as antibiotics, steroids and hormones.
Berries: These fruits are packed with fiber and are high in folate and phytonutrients, which will boost your health. Did you know that eight medium strawberries contain only 45 calories, yet give you more vitamin C than one orange? Or that one cup of raspberries supplies 32 percent of your daily fiber needs with only 60 calories?
Nuts: Most women avoid nuts because of the calories, but they're a wonderful source of monounsaturated fats that helps lower cholesterol and LDL (the bad type of cholesterol) levels. Just five ounces per week can help improve your heart health, and if you substitute them for other snacks such as chips or candy, you won't gain weight.
Greens: Think kale, mustard greens, chard and collard greens. These are some of the healthiest foods on the planet and are packed with vitamins A and C, iron, calcium and phytonutrients. Mix 'em into salads, toss a handful in soup for the last minute of cooking, or microwave quickly and toss with your favorite vinaigrette.
Whole grains: It's time to experiment with more than whole wheat or whole oats to truly reap the health benefits of whole grains. Branch out into other delicious and exotic grains such as quinoa, barley or amaranth. Include them in pilafs to replace part of the rice, toss a handful into your favorite soup or add them to pancake or muffin recipes.
Soy foods: I'm talking tofu, soy milk and tempeh. Soy helps decrease risk of heart disease, which is a major health threat for women. Make a smoothie with soy milk instead of cow's milk. Marinate firm tofu cubes in your favorite low-calorie dressing and sauté quickly with lots of veggies (don't forget those dark green leafies!). Substitute soy crumbles for at least half of the ground meat in casseroles and pasta recipes.
Water: I know you don't really "eat" water, but I felt it was important enough to include because I think most people don't get enough of it. There's definitely conflicting info from experts about how much of it you need to drink, but I think drinking lots of water is key. It'll give you energy, make your skin look and feel better and fill you up.
Grapefruits: I know there's little proof to back up the old "grapefruits burn fat" myth, but I firmly believe in it. They're also delicious and low in calories, and experts say they can help fight lung and colon cancer.
Tofu shirataki noodles: I know you probably haven't heard of these, but a company called House Foods makes awesome noodles out of tofu and yam flour. They're insanely low in calories, practically fat free and have lots of fiber. If you're a pasta fan and thought you had to give it up in order to lose or maintain weight, these noodles will change your life. (House-Foods.com)
Salmon: They say if you want your skin to look amazing, eat lots of salmon. Not only is it brain food, but it also helps fight wrinkles and gives you a healthy glow. Aside from all that, salmon has been known to relieve depression and cure PMS. Oh, and it tastes great, too. By the way, poached salmon is better for you than the sautéed or smoked kind.
VitaTops: These muffin tops made my list because they're 100 calories or less, have little to no fat, are packed with vitamins and fiber ‑- and they're muffins! The company claims the nutritionals on these healthy treats are "better than an apple." So, instead of grabbing the occasional doughnut, scone or muffin (c'mon everyone does it), reach for a VitaTop, and enjoy it without guilt. (Vitalicious.com)
Things that you should be eating that you probably are not... first and foremost: breakfast! You have probably heard it a million times, but breakfast really is the most important meal because it sets the tone for the rest of your day. Having a good, healthy breakfast will actually help you burn more calories throughout the day. Second, good fats in the form of nuts, olive oil, avocado, etc. When trying to lose weight, most people cut out fat, but these good kinds of fat help burn calories, aid in digestion and help keep your skin looking healthy. So don't overdo it, but don't be afraid of good fats. Third, a lot of water is a must. Your body is made up mostly of water, so skimping on water can leave you feeling tired and sluggish. You need water to flush out toxins in your system. Lastly, vegetables ‑- all kinds and colors. If you are trying to lose weight, stay away from the starchy carbs, and try to eat more fruits and veggies along with lean pieces of protein. If you look at a food and can't figure out where it came from, you probably should not be eating it.
Admittedly, I'm not a registered dietitian. My background is exercise science, not nutrition. But I interview a lot of nutrition experts, review a lot of studies ‑- and I like to eat. These are the foods I usually recommend to my clients and readers as an essential part of a healthy eating plan:
Blueberries: Besides being the best tasting berry on the planet, blueberries are a superfood of sorts. They're a good source of A, C, iron, trace minerals and fiber. Their antioxidant properties mean they fend off cell damage and reduce the risk of cancer. Plus, they've recently been shown to help lower cholesterol. Some scientists think they also have the power to improve eyesight and memory, as well as age-proof skin.
Hot chili peppers: Just a sprinkle of chili pepper gives ordinary food a kick. Recent studies show the equivalent of one pepper a day can substantially cut your risk of some cancers. They give you a good shot of vitamin C as well.
Broccoli: Half a cup of broccoli contains just 22 calories. It delivers 50 percent of the recommended RDA of vitamin C, just as much calcium as a glass of milk, some folate and a good amount of vitamin A. It has zero fat and cholesterol. Oh, and it's delicious too.
Peanut butter: This is my all-time, can't-live-without-it food. I need to eat some PB everyday, or I don't feel right. I used to feel guilty about eating so much of it because it's so high in fat but not anymore ‑- turns out it's high in heart healthy fats that can help reduce your cholesterol and triglyceride levels while it pumps up levels of folate, magnesium, vitamin E and fiber.
Your pick: What's your favorite food? Insert name here. I truly believe there's no such thing as a "bad" food, just bad eating habits. Even if your passion is a Big Mac and large fries, there's no reason you can't head to Mickey D's for an occasional treat, so long as you eat a balanced diet and watch your saturated fats, calories and salt the rest of the time. The 90/10 rule is a good one to follow regarding food: Eat what you should eat 90 percent of the time, and don't worry about the other 10 percent.
