- Nonfat yogurt: Yogurt is a great source of high-quality protein, and makes for a nutritious and quick breakfast and snack option.
- Sardines: Salmon gets most of the attention, but did you know that ounce for ounce, sardines contain more omega-3 fats than salmon? Omega-3s have been shown to help decrease blood pressure and triglycerides, increase HDL (“good”) cholesterol, reduce inflammation, and alleviate depression.
- Egg Whites: I LOVE egg whites because they’re just about the leanest source of protein around: a three egg white omelet provides 9 grams of high-quality protein, at a “cost” of only 60 calories. They’re also quick-cooking, versatile (a great salad topper!), and inexpensive.
- Berries: Berries not only taste great, they’re also loaded with flavonoids — antioxidant and anti-inflammatory plant chemicals that may help reduce the risk of cardiovascular and neurodegenerative diseases and maybe even some forms of cancer. Nothing beats fresh berries in the summer, but I enjoy buying frozen berries year-round and using them in smoothies and hot or cold cereal.
- Pistachio Nuts: Here’s one I bet you didn’t see coming! Pistachios rank as a super food because they provide phytosterols and soluble fiber — two powerful plant compounds that help lower LDL (“bad”) cholesterol. They’re also my “nut of choice” for losing weight: 25 pistachios clock in at only 100 calories, and because they’re in a shell, you have to eat them sloooowly.
Celebrate nutrition — try one of these super foods today!
Adrien Paczosa is a Registered and Licensed Dietitian practicing in Austin, Texas and the surrounding counties.
She is the owner and founder of I Live Well Nutrition her Dietitian practice which started in 2007 and serves clients in the Austin, Texas area in two locations. Fearless Practitioners, the division of her business that offers training to dietitians and wellness professionals.