Add One More Thing – Make Your Healthy Meals Even Better For You

You may be taking care of yourself already and eating healthy, but what if you could make your daily diet even more nutritious for your body? In an article by runnersworld.com, sports dietitian Molly Kimball, R.D. says,”By making some easy additions to foods you already eat every day, you can provide your body with a greater variety of nutrients. Plus, you’ll add new flavors to your same old diet.” Here’s how to upgrade your usual fare with nutrient-packed ingredients.

Boost Smoothies, Add Unsweetened Cocoa Powder:

Cocoa powder is rich in flavonoids—antioxidants that reduce blood pressure and cholesterol. They also protect skin against sun damage and lower blood levels of C-reactive protein, a marker of inflammation. “Unlike dark chocolate,” says Susan Kleiner, Ph.D., R.D., author of Power Eating, “cocoa powder contains no added sugar and less saturated fat.”
Eat Smart- Avoid Dutch processed cocoa. It’s treated with alkali (to give it a mild flavor) and contains fewer flavonoids.

Boost Oatmeal, Add Wild Strawberries:

When Cornell University researchers tested 25 varieties of fruits, they discovered that wild blueberries contain the most antioxidants—even more than their cultivated cousins. The wild berries are rich in vitamin C. This nutrient is needed to produce carnitine, a compound that helps the body turn fat into energy.
Eat Smart- Choose frozen wild blueberries—they can actually contain more vitamin C than fresh, says Kleiner.

Boost Yogurt, Add Chia Seeds:

Compared to flaxseeds (a rich source of omega-3s), chia seeds provide more alpha-linolenic acid (or ALA), a type of omega-3 that fights inflammation. They’re also rich in calcium and pack 11 grams of fiber per ounce. Once eaten, chia seeds swell, forming a gel in your stomach. This slows digestion, making them a filling snack.
Eat Smart- Unlike flaxseeds, chia seeds don’t need to be ground in order to absorb their omega-3s.

Boost Salmon, Add Oregano:

Oregano doesn’t just complement the flavor of grilled salmon. U.S. Department of Agriculture researchers found it has up to 20 times more antioxidants than other herbs. “Antioxidants help minimize soreness and improve recovery,” says Kimball. “And punching up the flavor with herbs means you can cut back on salt and fat.”
Eat Smart- Buy fresh oregano for higher levels of antioxidants than dried.

Boost Salad, Add Edemame:

A half-cup of these green soybeans provides nine grams of protein, four grams of fiber, and plenty of folate, vitamin K, and magnesium, which plays a crucial role in muscle contraction. In a 2009 study, soybean antioxidants called isoflavones were found to decrease cell damage that occurs during hard exercise.
Eat Smart- Buy frozen edamame shelled or in the pod. To cook, boil the beans in salted water for a few minutes.

<Matthew G. Kadey, M.Sc., R.D. “Easy Upgrades” runnersworld.com. May 2010>