Every nutritionist has their top 10 foods list. So, here is mine. They are in no special order. They are all healthy foods that I recommend you eat on a regular basis, unless you are allergic. These foods emphasize what lacks in many American diets – fruits and vegetables for vitamins and antioxidants, minerals to fuel our metabolism, and healthy fats that are sources of Omega 3’s and vitamins A, D, and K.

1. Blueberries are one of the strongest antioxidants according to its ORAC value. ORAC stands for oxygen radical absorbance capacity and is the rating system used to compare the antioxidant power of foods. Blueberries also have anti-inflammatory and anti-cancer properties. All berries are great sources of antioxidants. Why blueberries compared to other berries? Two reasons. First, blueberries freeze better than other berries so you can use them year round. Second, studies show that fewer pesticides are used in the growing of blueberries, so you don’t necessarily have to purchase organic blueberries.

2. Apples also have lots of antioxidant power and we all know the old saying, “An apple a day keeps the doctor away.” Apples have other benefits. They are a great source of pectin which helps to lower cholesterol levels and regulate blood sugar levels.

3. Kale is a leafy green vegetable loaded with Vitamin K, calcium, iron, Vitamins A and C, protein, and fiber. It is best steamed or lightly stir fried.

4. Quinoa (keen-wah) is a gluten free whole grain so it is an excellent choice for those who have gluten allergies or are intolerant.

5. Almonds are a healthy source of good fat, protein, and dietary fiber. They make an excellent snack (please, just a handful which is about 11). They contain no carbohydrates. The main nutrients are phosphorus, Vitamin E, and magnesium. Other nuts for your short list are walnuts and pecans. And men, don’t forget your pumpkin seeds – a great source of zinc for prostate health.

6. Wild salmon is the way to get our Omega 3 essential fatty acids. Omega 3’s are anti-inflammatory and keep our cell membranes fluid. Salmon is a great source of protein as well. Avoid farm raised or Atlantic salmon. What makes wild salmon healthy and red in color is what it eats in the wild – krill and shrimp that are loaded with antioxidants. Farm raised salmon is not naturally red, a food dye is added.

7. Avocado is a fruit, and one of the few fruits that contains fat. It has oleic acid, better known as Omega 9, which lowers blood levels of triglycerides and cholesterol. It also has Lutein, an antioxidant. Avocado is a great source of fiber, potassium, folate, Vitamin A, and beta-carotene.

8. Kefir is one that you may not have heard of. It is a lacto-fermented dairy product. Think of it as drinkable yogurt. Similar to yogurt it contains beneficial bacteria which aid our digestion. If you have a dairy allergy you can use coconut milk or coconut water kefir.

9. Coconut oil is a healthy saturated fat and the best oil to use when cooking food. It maintains its properties from high heat.

10. Butter is also a healthy saturated fat, particularly when it is organic and comes from a grass fed cow. It contains the fat soluble vitamins E, K, and D. It also has CLA (conjugated linolenic acid) that helps fight weight gain and butyric acid which is anti-viral and anti-cancer. For those with an allergy to the dairy protein casein, ghee (clarified butter) is an equally healthy option.

Stay tuned…. more to come…..visit Shannon’s Blog at www.SqueezeStudioFitness.com

to find out more about these foods and WHY they are on my top ten list!!!

My Top 10 Foods for Healthy Diet & Weight Loss

Tags: fruit, healthy diet, healthy food