When beginning a new diet or healthy lifestyle modification, it can become overwhelming to see the large list of food restrictions. This “bad” food list can contain things such as dairy, pastas, rice, beans and sugars, just to name a few. Many nutritionists and healthcare providers encourage people to change their mindset towards focusing on making the most of healthy foods, rather than stressing out over the foods they cannot eat.
Whether you follow the keto, Paleo or Mediterranean diet, you will always see groups of “whole foods” included on those lists. Whole foods consist of protein, vegetables and healthy fats.
In this article, we have included 6 go-to whole foods you are sure to find on any list of approved foods, no matter what diet you plan on following.
In this particular post, we will cover the first 3 types of foods. Next week, we will touch on the remaining 3 foods.
Leafy greens, consisting of kale, spinach, chard or dandelion greens, are often seen in the Mediterranean and Keto diet as they are low in starch and strongly support low-carb diets. Another benefit of leafy greens is that they are full of vitamins and minerals such as Vitamin A, C, K, and iron.
Leafy greens can be sautéed for a breakfast or dinner skillet, blended into a delicious smoothie, or created into a nutrient-rich salad.
Avocados have recently gained plenty of fame in the nutrition spotlight as they are great for both low and high-fat diets. This fruit is rich in monounsaturated fats which promote a healthy heart. Avocados are also packed with fiber, which improved your overall GI and gut health.
Avocados can be eaten as a spread on toast, mixed in with sandwiches or tacos or used as the famous guacamole dip.
Being one of the healthiest (and tastiest) fish you can consume, salmon is one of the richest sources of omega 3, which is a fatty acid what benefits the heart by slowing down the production of artery-clogging plaque. Omega 3’s also help improve lipid profiles and decrease blood pressure. Additionally, salmon is a great source of protein, B-vitamins, potassium and antioxidants.
Salmon can be eaten with anything for breakfast, lunch or dinner.
The 3 foods mentioned above can all be a great start towards becoming a healthier you. With a simple web or cookbook search, you can find hundreds of recipes that can include these three items! Come back next week to learn about the other 3 healthy whole-foods which are a must-have in our everyday diets.
And of course, if you have any questions, please feel free to speak with one of our providers at your next visit.
Call our office at 662-280-8222 or email [email protected]
Ulric Duncan MD, Diplomate of Obesity Medicine
9140 Highway 51 North
Southaven MS 38671
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