Oats are heart-healthy grains that contain fiber and nutrients such as thiamin, phosphorus, manganese, and selenium. Enjoying a bowl of oatmeal for breakfast may help prevent dramatic peaks and valleys in blood sugar levels. Furthermore, the fiber content of this grain may increase regularity as well as help with weight control. To save time in the morning, try mixing up a batch of overnight oats before heading to bed at night.
Fatty fish such as salmon, tuna, and herring are high in omega-3 fatty acids. Including two servings of fish in your weekly menu may have benefits for your heart, blood vessels, and brain. Brush salmon with olive oil, sprinkle with salt and bake in the oven for a simple, yet delicious entrée. Add a squeeze of lemon juice before serving.
When choosing wholesome foods, don’t neglect the flavor and health benefits associated with spices. One study suggests cinnamon may not only add flavor to your food but may also provide anti-inflammatory, antioxidant, and antimicrobial benefits. Meanwhile, cocoa powder contains healthful antioxidants as well. Enjoy cinnamon or cocoa powder sprinkled into your coffee, dusted on a handful of nuts, or blended into your smoothies.
1. Sweet Potatoes
Bright orange sweet potatoes contain lycopene and other antioxidants. Sweet potatoes are high in vitamin A, which is a nutrient critical for vision, immunity, and reproduction. This root vegetable is also high in fiber, which prevents drastic rises and falls in blood glucose levels. Enjoy a baked sweet potato or add chunks of this veggie to soups or stews. Slice up a sweet potato and roast it in the oven for a tasty alternative to french fries.Related: 20 Foods You Can Eat Without Gaining Weight