Yes, you read the headline correctly! Just because you’re on a diet doesn’t mean you have to deprive yourself. You can eat more, as long as you’re eating the right foods. These “superfoods” are good for your waistline and your health. Here are eight of them that nutrition experts suggest you incorporate into your diet, along with some ideas on how to best enjoy them.
Kale is one of the most buzzed-about superfoods in recent years. The leafy green is an excellent source of fiber, iron and calcium. The simplest, yet tastiest way to enjoy kale is to toss a bunch of it with olive oil and salt, and bake for 10 minutes until it becomes crispy “chips.” If you want something even lighter, try Bobby Flay’s delicious recipe for Sauteed Kale.
A round up of superfoods isn’t complete without the inclusion of salmon. It’s leaner than red meat and rich in monounsaturated fatty acids. Avoid farmed salmon, which can contain pollutants, and look for Wild Alaskan salmon instead.
Eating lentils will prevent spikes in insulin levels that lead to excess belly fat. A great source of protein, red and yellow lentils cook very fast. Try adding cooked lentils to pasta sauce for a hearty, meat-free meal packed with protein.
Perhaps the sweetest treat on the list, berries are rich in antioxidants and good for satiating hunger. Try the classics like blueberries (known for anti-aging effects!) and raspberries, or mix it up with cranberries or pomegranates.
An apple a day can help stave off hunger and weight gain. According to Self magazine, people who ate an apple before a pasta meal ate fewer calories than people who had a different snack. Apples are also a great grab-and-go option for days when you don’t have time to stop. Or, for dessert, chop up apples and sprinkle with cinnamon.
Black beans are packed with protein and fiber, so they are very filling. If you’re looking for a new way to incorporate black beans into your meals, try this recipe from Health.com for Spiced Black Bean Hummus, which you can eat guilt-free with red pepper strips or sugar snap peas.
The probiotics and enzymes in yogurt are great for digestive health and the metabolism, according to a study published in Molecular Systems Biology. Some of these bacteria influence stomach acid during digestion to change how much fat is available for the body to absorb. Reach for yogurts labeled “live and active cultures” to ensure you’re getting the probiotics.
The creaminess of an avocado may feel like a splurge, but the fruits are actually great for your health. Avocadoes are full of fiber and healthy monounsaturated fat, which you actually need (in moderation). Try topping your morning eggs (another superfood) with a few slices of avocado for a “supermeal.”
Battling Stubborn Fat?
If you’ve been eating a clean diet and exercising regularly, but still struggle with areas of stubborn, unwanted fat, Dr. Sandra Margoles can help. She offers surgical fat reduction with liposuction, as well as a minimally invasive laser liposuction treatment called Smartlipo Triplex.
To learn more about these options, call (203) 869-2939 or email us and schedule a consultation with Dr. Margoles.