Gary Peloquin who is a fitness coach and director of a fitness center shares his list of healthy foods. Not surprisingly most of the items in this list are great sources of dietary fiber and of course proteins. In the previous articles we presented some good sources of dietary fibers. You read those articles here and here.
I often get asked, “What should I eat?” I am asked this question during speaking engagements, classes and during casual conversations. Quite honestly it has to be the one question I hear most. There is no single answer to suit everyone’s individual needs or tastes. But here are some super suggestions.
These choices are the true super foods and should be consumed daily or as often as possible.
“Let food be thy medicine, and let medicine be thy food.” ~ Hippocrates, ca. 400 BC
Greens: You can find greens, pre-cut, washed and in re-sealable bags. Greens such as spinach, kale and broccoli are absolute nutritional powerhouses providing great amounts of vitamin C, carotenoids, calcium, folate, potassium and fiber. Iceberg lettuce does not carry nearly as much nutritional weight. Go for the greens.
Broccoli: Broccoli contains tons of carotenoids, vitamin C and folic acid. I recommend broccoli on a daily basis. It is filling and adds a great deal to any meal. Can also be used as a snack by itself or with other like vegetables.
Spinach: Spinach is low in saturated fat and very low in cholesterol. It is also a good source of niacin and zinc, and a very good source of dietary fiber, protein, vitamin A, vitamin C, vitamin E (Alpha Tocopherol), vitamin K, thiamin, riboflavin, Vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese.
Kale: Kale is low in saturated fat and very low in cholesterol. It is also a good source of dietary fiber, protein, thiamin, riboflavin, folate, iron, magnesium and phosphorus, and a very good source of vitamin A, vitamin C, vitamin K, vitamin B6, calcium, potassium, copper and manganese.
Sweet potatoes: Sweet potatoes are loaded with carotenoids and very low in saturated fat and cholesterol. It is also a good source of dietary fiber, vitamin B6, potassium and manganese, and a very good source of vitamin A and C. Simply one of the best vegetables you can eat. Instead of loading it with butter and brown sugar, try adding unsweetened applesauce, pineapple or top it with cinnamon.
Grape tomatoes: Grape tomatoes are packed with vitamin A and C, healthy phytochemicals, some fiber and flavor. Perfect size for snacking, easy to store, pack and take along anywhere.
Citrus fruits: Citrus fruits have lots of taste and are loaded with fiber, folic acid and vitamin C. Citrus fruits can be used as snacks or desserts. Make fruit salad, cut wedges and take them along anywhere in a bag or in a small cooler when you pack your lunch.
Butternut Squash: Butternut squash is very low in saturated fat, cholesterol and sodium. It is also a good source of dietary fiber, vitamin E (Alpha Tocopherol), thiamin, niacin, vitamin B6, folate, calcium and magnesium, and a very good source of vitamin A, vitamin C, potassium and manganese.
Mixed with any meal it adds a hefty amount of nutrients and fiber. Each half cup serving provides five grams of fiber and a truckload of vitamin A and C. Many stores now carry this in bags already pre-cut and seeded.
Wild salmon: Wild salmon is low in sodium. It is also a good source of thiamin, riboflavin, pantothenic acid and phosphorus, and a very good source of protein, niacin, vitamin B6, vitamin B12 and selenium.
Salmon is rich in omega-3 fats, a very good fat to have in your diet, (yes, you need fats in your diet). Wild salmon has been shown to help reduce the risk of sudden-death heart attacks and has less dioxin than farm raised.
Brown rice: White rice is stripped of its nutritional value. By the time it reaches your table it has been refined and modified so much that it has to be enriched to be edible. Brown rice, on the other hand, provides fiber, magnesium, vitamins E and B-6, copper and zinc. A serving of brown rice with black beans will give you a complete source of protein, carbohydrates and a rich source of essential amino acids. Brown rice can now be found in easy to prepare microwaveable packages. Try to opt for the long grain variety.
Barley: Barley is very low in saturated fat, cholesterol and sodium. It is also a good source of dietary fiber, manganese and selenium. It does take a while to cook but it is well worth the wait.
Here at BodyLogix my clients often see me drinking a bright green concoction and ask, “What in the world is THAT?” to which I reply, “It‘s a secret, just try it!” They always wrinkle their nose and tell me it looks like something their child or grandchild left at their house… if you get my drift?
Well, here is my secret for a great way to add some super food nutrition to your daily diet.
In a blender add
1 cup spinach
1 cup Kale
3 ounces water
3 ounces unsweetened almond milk
1 scoop peanut butter protein powder or other flavor you like
3 ice cubes, blend and drink!
If you would like to have a fitness related question answered in this column please email it to Bodylogix@bellsouth.net Please include the words “my fitness question” in the title.
Gary Peloquin LMT PFT is the owner/director of BodyLogix Fitness Inc. He can be contacted at BodyLogix Fitness & Performance Center, 1050 NE Jensen Beach Blvd., Jensen Beach, at 772-225-5555. You can view BodyLogix Fitness at http://www.BODYLOGIX-FITNESS.COM