7. Kale

Kale

Leafy greens like kale are brimming with antioxidants that help prevent cellular damage to organs such as your skin, blood vessels, and heart. One cup of chopped, raw kale provides over 100% of your daily vitamin A, vitamin C, and vitamin K requirements. You can enjoy fresh kale as a salad or blended into a green smoothie. Roast kale in the oven with a little olive oil and a dash of salt for savory kale chips. Valerie Bertinelli has a delicious recipe for a Purple and Green Kale Salad with Lemon Anchovy Vinaigrette.

6. Lean Proteins

Protein Requirements

Include lean proteins in your diet to provide your body with the building blocks to build and repair strong organs and body tissues. A skinless chicken breast, roast turkey, or beef with the fat trimmed away can all be good choices. Add chopped, cooked chicken to a Caesar salad or enjoy a turkey sandwich on whole-wheat bread. When cooking beef, trim away any fatty portions so you can enjoy the benefit of protein, iron, zinc, and B-vitamins without excessive amounts of fat.

5. Nuts

Nuts

Chock-full of plant-based protein and healthy omega-3 fatty acids, nuts can be a healthy addition to your menu plan. Try topping your morning bowl of oatmeal with almonds or sprinkling your salads with toasted pecans. Combine nuts with oats, dried fruit, and a dash of real maple syrup to bake up your own flavorful granola. Enjoy your favorite nut butter on apple slices or celery sticks for a healthy snack.

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