Fit for Our Lives - Blog

The 5 Foods You Must Eat
Posted 2/12/2013 10:46:00 AM

Tired of wondering what to eat next? Or tired of complicated diet plans that tell you what to eat? For those of us watching our weight, it’s a constant chore of making decisions and, most importantly, making the right decisions several times a day.

For myself, the less I think about food the better. The more decisions I have to make, the greater my chances are at making the wrong choices at least some of the time. And if I’m making those decisions while I’m actually hungry? Forget it, all bets are off—chances are I’ll just eat what I want, and that most likely won’t be a salad.

So less thinking means sticking to a list of the best foods available and making sure I include several of them in my meals every day. Then if I overeat, I am overeating on the best foods, not the worst.

The 5 Foods You Must EatHere are the essentials I am sure to include in my food choices every day:

1. Leafy greens

Leafy greens like spinach, Swiss chard and kale are high in the nutrients folate, vitamin A and vitamin C, all of which can lower your risk of cancer. Just one cup of dark, leafy greens a day could also prevent diabetes and high blood pressure. If you go to a restaurant for lunch or dinner, skip the salads made with iceberg lettuce and order one with spinach or Romaine lettuce, then add a piece of chicken or salmon for your protein. That will be plenty to keep you satisfied for hours.

2. Nuts

Nuts are terrific in providing essential oil and fiber to our diets. In particular, almonds and walnuts are your best choices, and both are high in natural fiber. Fiber slows your digestive process, keeping hunger at bay. Just be careful to count out the nuts to equal one serving — no more than 24 almonds or 12 walnut halves. It’s very easy to eat too many nuts which are high in calories, albeit the good kind of calorie.

3. Whole grains

By whole grain, I’m not including any refined grains, such as white rice and pasta, both of which have lost 90% of their nutritional value through the refining process. Instead, stick to the “good” whole grains like brown rice, quinoa and whole oats. A diet rich in whole grains actually flattens your belly by reducing fat storage in your lower abdominal region. Oatmeal is also one of the best foods you can eat to prevent heart disease.

4. Yogurt

Yogurt is an excellent choice for breakfast, lunch, dinner or a snack since it improves your digestion and offers vitamin D and "active cultures," which provide healthy probiotics. Don’t like yogurt? Try some of the Greek yogurt like Chobani, which is high in protein and has a smoother, less tangy taste than traditional yogurt. Also try replacing sour cream with plain yogurt in dips, sauces and other recipes. Yogurt also makes a great dessert — think of it as a healthy pudding!

5. Tea

Both black and green teas are rich sources of antioxidants and flavonoids, which are believed to prevent cancer and reduce inflammation. Green tea in particular is full of health benefits, and buying organic tea prevents the intake of the high amount of pesticides used when growing tea.

See you next month when I’ll talk about the important role music can play in exercise and overall mood management.

Posted By: Leanne Bateman  

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Fit for Our Lives Archives

Meet the Author - Leanne Bateman

Leanne BatemanLeanne Bateman is the Founder and Director of Running For Our Lives, an organization of men and women who participate in athletic events that raise awareness for life-threatening illnesses. After many years of experiencing firsthand the link between what you do, what you eat, and how you feel as a result, Leanne maintains an active and healthy lifestyle while encouraging others to do the same. She completes various events each year, including 5ks, 10ks, half-marathons, century bike rides and triathlons.

Leanne is committed to the belief that being “fit” is about quality: the quality of exercise you do, the quality of food you eat and the quality of your overall wellness, physically, mentally and emotionally. The level of this quality contributes to one’s ability to prevent disease, which is what Running For Our Lives is all about: staying active and fit for our own health, while helping others achieve a lifestyle of wellness and longevity, without disease. We also sponsor cancer and other survivors to participate in their first event, whether it be a 5k walk or run, a long bike ride or a triathlon.