Fueling our bodies with essential nutrients is a given, but figuring out daily doses can feel like a complicated math equation. Food is meant to be fun, right? There’s nothing quite like a good meal, and counting calories can suck the life out of breakfast, lunch and dinner.
But having a set of basics to return to every week? That’s something anyone can manage.
Lisa Brandt, a nutrition instructor and clinical dietician who works through grocery store chain, Hy-Vee, Sycamore, Ill., offers 10 basic foods to eat at least once a week. With these diet staples, you’re not likely to run out of variety and fun combinations. Just be sure to choose wisely for everything else.
Salmon and other fatty fishes like tuna and mackerel are great for main dishes and contain omega-3 fats, or fats that help to prevent irregular heartbeat. They also lower the risk of heart attacks, lower triglycerides and reduce inflammation in the body.
“Eat at least six ounces of fish per week,” Brandt says.
Supermarkets are loaded with fresh berry selections in the summer. Articles:
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Berries contain antioxidants called anthocyanins that may protect against heart disease and cancer.
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3. Cruciferous Vegetables
What’s cruciferous, you say? Most leafy vegetables, like broccoli, cauliflower, kale, Brussels sprouts and cabbage are cruciferous.
“These nutrient-dense vegetables have been found to efficiently destroy cancer-causing compounds,” says Brandt, who suggests eating these at least three times per week.
Bell peppers aren’t just beautiful in color; they’re also ripe with nutrients, like vitamin C.
Teas, like white, green, black and oolong, contain antioxidants known as polyphenols. Polyphenols are known for destroying cancer-causing compounds. If you’re looking for the heaviest antioxidant load, stick with white tea.
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