The 6 Foods One Dietitian Swears By
I see a lot of patients who want to eat better, look better and feel better. They genuinely want to change their eating habits and usually do what it takes to get them to a healthier future. But amongst all the research I provide to them and all the individual counseling I give based on their diet, the pressing question is often what's in my diet. The world of healthy food is huge, and tastes are subjective. I make sure to get in enough fruits and vegetables every day, enough fiber and healthy fats, and enough of all the other important habits such as exercise, adequate sleep, stress management and in my humble opinion, owning several dogs and goats. But there are six foods I make sure make it into every day of the week. The typical grocery store in the United States is stocked with tens of thousands of foods, many of which claim to be "healthy" or "natural." With so many options to choose from, purchasing healthy foods can quickly become complicated and overwhelming. The unfortunate truth is that very few foods live up to their healthy marketing claim. For all my patients, and anyone who's curious about the diet of a dietitian, here are my daily go-to six:
1. Beans and Peas
The word "pulses" is a dietary term that includes beans, peas, chickpeas and lentils. Beans and peas are associated with desirable health outcomes -- such as weight loss, improved cholesterol levels and reduced stomach upset -- in addition to being fairly inexpensive and primarily grown in North America. A recent meta-analysis that evaluated 26 randomized controlled trials found that consuming 130 grams of dietary pulses per day for six weeks was associated with significant reductions in lousy LDL cholesterol levels.
Despite the proven cardiovascular benefits, low cost and local growing ability within North America, most individuals do not get enough beans and peas in their diet. Start shedding pounds and improving cardiovascular health by consuming 3/4 cups of beans, peas and other pulses everyday. Simple ways that you can incorporate more beans into your diet include: adding black beans to a salad, making hummus from chickpeas or throwing lentils onto a sandwich or wrap. The versatility of this plant-based protein source will surprise you!
[Read: How to Cook With Collard Greens .]
2. Walnuts
Say hello to the perfect mid-morning snack! Grab a handful of walnuts everyday and enjoy the health benefits associated with eating this nutrition powerhouse. These shaped-like-a-brain nuts are loaded with important vitamins and minerals, in addition to omega-3 fatty acids. One study found that consuming 43 grams of walnuts daily for eight weeks led to significant reductions in non-HDL cholesterol and apolipoprotein B among elderly participants. What do these reductions mean for you? Researchers predict that the improved cholesterol levels would translate to a 6.7 percent decrease in coronary heart disease risk.
Add a handful of walnuts to cold cereal, oatmeal or yogurt for breakfast. Other options include roasting walnuts in the oven or mixing with other nuts and dried fruit for a homemade trail mix.
[Read: 7 Reasons to Choose a Plant-Based Diet .]
3. Kale
Dark green leafy vegetables are one of the most nutrient-dense foods known to man. For very few calories, they supply an abundance of nutrients, such as vitamins C, K and folate. A 2010 study found that consuming one and a half servings of green leafy vegetables every day was associated with a 14 percent lower risk of developing Type 2 diabetes. The researchers concluded that vegetables such as kale, spinach, and others play an important role in chronic disease prevention due to their high antioxidant content. Past studies have shown that a diet high in fruits and vegetables is associated with a reduced risk of cancer and heart disease, two of the main leading causes of death in the United States.
In order to achieve your optimal level of health and well-being, start adding kale and other green leafy vegetables to your plate everyday. Try cooking kale chips by mixing pieces of kale with olive oil and salt and roasting in the oven. Additional ideas include adding kale or spinach to eggs in the morning, or mixing leafy greens with pasta and grain-based dishes.
[Read: 8 Foods Loaded With Vitamin C .]
4. Apple
An apple a day may keep your weight gain away. Some of the benefits of apples are derived from their high fiber content -- particularly in the peel -- which is the emperor of weight control. New research also indicates that apple solids are able to improve lipid profiles and suppress body weight gain. One study that was conducted in obese rats found that incorporating apple solids or apple juice concentrate into the diet everyday led to improved cholesterol and triglyceride levels, while also inhibiting weight gain.
More research is needed to fully understand the benefits associated with the consumption of apples. For now, explore the sweet benefits of apples by adding them to hot cereal, cottage cheese and salads. Another option is to dip apple slices into hummus or my favorite, peanut butter.
[Read: 9 Foods Packed With Potassium .]
5. Yogurt or Soy Yogurt
Yogurt and soy yogurt are both a rich source of important nutrients. For those who do not consume animal products, soy yogurt is a great alternative to dairy-based yogurt. A 2013 study examined data from the Framingham Heart Study Offspring and Third Generation cohorts to determine the diet quality of those who consume yogurt. The researchers found that yogurt consumers tended to have a better diet quality that was adequate in vitamins B2, B-12, potassium, calcium and other important nutrients. Yogurt and soy yogurt both contain a rich source of nutrients associated with better overall health. The beauty of this nutrient-rich snack is that it's an affordable grab and go option for those with a busy lifestyle.
[Read: Unusual Uses for Greek Yogurt .]
6. Popcorn
When prepared the right way, popcorn is an incredibly nutritious snack that is 100-percent whole grain and gluten free. A 2013 study found that one serving of popcorn is a rich source of fiber and antioxidants in the form of polyphenols. A high intake of fiber and polyphenols is beneficial for lowering risk of heart disease and certain cancers. Large bodies of research demonstrate that a high intake of whole grains is associated with improved health outcomes and a lower risk of total and cardiovascular disease mortality. While popcorn is a nutrient-rich snack, the type you choose to consume will make all the difference. That means that your evening snack of butter and high cholesterol, microwave popcorn lovers, won't give you the same benefits seen in studies. The best way to consume popcorn is air-popped or cooked in vegetable/olive oil. Try preparing popcorn in a few drops of olive oil in a pot on the stove, or purchase bagged popcorn that has been cooked in olive or canola oil.
The key to adopting a healthy diet is focusing on eating more beneficial foods that provide a variety of important nutrients. Successful diet approaches direct attention to what you can have and less on what you can't consume. Very few foods are worthy of a routine spot on your plate but the six foods discussed in this article deserve your daily attention because they come with some pretty remarkable nutritional benefits. Furthermore, they are all affordable and easily accessible in grocery stores throughout the United States, making them a realistic addition to anyone's grocery list.
[Read: Green Smoothies 101: Health Benefits and Recipes .]
Brigid Titgemeier, Nutrition Assistant at the Cleveland Clinic Wellness Institute, contributed to this article.
Kristin Kirkpatrick, MS, RD, LD, is the manager of Wellness Nutrition Services at the Cleveland Clinic Wellness Institute. She is an experienced presenter, an award-winning dietitian, an author and a regular television guest on both local and national shows, as well a contributor to several national magazines and newspapers. The Huffington Post recently named Kristin "one of 25 diet and nutrition experts you need to follow on Twitter." Kirkpatrick's career began in Washington, D.C., lobbying for Medical Nutrition Therapy reform, and from there she went on to become the Regional Coordinator of the National Heart, Lung and Blood Institute's Hearts N Parks program in Maryland. Follow her on Twitter at @KristinKirkpat.
