super foods easy to eat with more nutrients

This easy to eat foods packed with more nutrients to help you stay healthy

1.Low fat or fat free yogurt

Low fat or fat free yogurt is higher in calcium than some other dairy products and has a great package of other nutrients including protein and potassium. It can also be enhanced with other good for you substances. Yogurt is a vehicle that heart healthy plant stanols can be enriched with probiotics foods for a healthy balance of bacteria in the gut and beneficial. And lactose sensitive people may tolerate yogurt better than milk. Look for plain yogurt fortified with vitamin D and add your own fruit to control sweetness and calories. Versatile yogurt can also be used in entree and bakery recipes in dips for vegetables etc. Do not like yogurt? Skim milk is another super food milk has only 83 calories per cup and is easy to slip into coffee to help you get one of the recommended three servings of dairy per day. Dairy products contain virtually all the nutrients you need for total nutrition and in exactly the right balance. No other food group in the diet is as complete or as economical.

2. Eggs

Eggs make the list because they are nutritious, versatile, economical and a great way to fill up on quality protein are. Studies show if you eat eggs for breakfast you may have less calories to eat during the day and lose weight without significantly affecting cholesterol level. Eggs also contain 12 vitamins and minerals including choline which is good for brain development and memory. Enjoy them at any meal or hard cooked as a portable snack.

3. Nuts

Nuts have gotten a bad reputation because of its high fat content. But their protein heart healthy fats, fiber and antioxidant content earn them a place on the Top 10 list. The key to enjoying nuts experts say is portion control. All nuts are healthy in small doses and studies show they can help lower cholesterol levels and promote weight loss. I like pistachio nuts because they also contain plant sterols and it takes longer to crack the shell and eat them making it easier to control the section. Whether you, pistachios, almonds, peanuts, walnuts or pecans a ounce daily prefer nuts help fill you up. nuts texture and flavor to salads, side dishes, baked goods, cereals and entrees. taste you alone too. Zied recommends putting together your own 100 calorie packs of nuts for easy and portable snacks.

4. Kiwis

Kiwis are among the most nutritionally dense fruits full of antioxidants. A large kiwi supplies your daily requirement of vitamin C.It is also a good source of potassium, fiber and a decent source of vitamin A and vitamin E which is one of the missing nutrients and kiwi is one of the few fruits that it offers. The sweet taste and colorful appearance of kiwis makes it easy to cut in half, scoop out with a spoon and enjoy alone or slice it into desserts, salads or side dishes. Kiwifruit can also have a mild laxative effect due to their high fiber content.

5. Quinoa

Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat after Zied. It is an ancient grain, easy to make, interesting, rich in protein, fiber and a naturally good source of iron. Quinoa also has plenty of zinc, vitamin E and selenium to control your weight and lower your risk for heart disease and diabetes. Quinoa is as easy to prepare as rice and can be eaten or mixed with vegetables, nuts, lean protein or a whole grain medley alone. Try to make at least half of your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, wheat, wild rice and millet.

6. Beans

beans good for your heart really Beans with insoluble fiber, lower cholesterol, as well as soluble fiber, which fills you up and helps your body get rid of waste helps loaded. They are also a good, low-fat source of protein, carbohydrates, magnesium and potassium. Bauer favors edamame (whole soybeans) because they also heart healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the centerpiece of a meal. but also to work as a side dish or tossed into soups, stews or egg dishes.

7. Salmon

Salmon is a super food because of its omega 3 fatty acids. Studies show that omega 3 fatty acids protect the health of the heart to help. Therefore the American Heart Association recommends eating is fatty fish like salmon twice a week. Salmon is low in calories (200 for 3 ounces) has lots of protein is a good source of iron and is very low in saturated fat. You can simply grill or bake, top with salsas or other low fat sauces or serve it on top of salad. If you do not like salmon, Lichtenstein recommends eating other types of fish, such as canned tuna. And what about the mercury content? Mercury is known to accumulate in fish. The benefits of eating salmon or other fatty fish twice a week by far no risks but if you are worried, contact your doctor.

8. Broccoli

Broccoli is one of America's favorite vegetables because it tastes good and is all year long. It is a rich source of vitamin A, vitamin C and bone building vitamin K and has plenty of fiber to fill you up and help you control your weight. Some people think beta carotene (vitamin A) found only in orange and yellow vegetables but broccoli is an excellent source. You can eat broccoli raw, lightly steamed, fried, roasted or grilled Eat it. Than side dish or toss into grains, egg dishes, soups and salads.

9. Sweet potatoes

Sweet potatoes are a delicious member of the dark orange vegetable family which lead vitamin A content in the package. Substitute a baked sweet potato (also loaded with vitamin C calcium and potassium) for a baked white potato. And before you add butter or sugar the sweetness that develops when a sweet potato is cooked and think of all the calories you can save on these loaded baked potato. If we eat more foods like sweet potatoes which are rich in potassium and fewer high sodium foods we can see the effect of sodium on blood pressure blunt and bone loss. Other dark orange vegetable standouts include pumpkin, carrots, squash and orange bell peppers.

10. Berries

Berries pack an incredible amount of nutrients in a small package. They are packed with antioxidants, phytonutrients low in calories and high in water and fiber to help control blood sugar and keep you full longer loaded. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries lead the pack because they are the best source of antioxidants and are widely available. Cranberries are also widely available fresh frozen or dried. All can add flavor and nutrition to numerous dishes from salads and cereals pastries and yogurt.