Chicago Home and Lifestyles – 6 Healthy foods to eat everyday
We’ve all strived to eat healthier at one point or another—especially around big events. During New Years, we tend to set lofty goals for quick results. However, it’s easier to change habits gradually rather than attempting to adopt an entirely new lifestyle! Here are six foods that, according to dieticians, are super healthy and easy to incorporate into your daily diet.
Berries have so many nutrients. They have antioxidant and anti-inflammatory properties that support digestive as well as brain health. They are also high in vitamin C and fiber for your gut and immune system. Eat straight out of your hand, or toss them in cereal or yogurt. Blend in a smoothie or frozen yogurt shake. For a special treat, melt dark chocolate in a microwave, coat the berries and chill until firm.
Chickpeas are a great plant-based protein that is rich in fiber. They also contain iron, zinc, manganese and folate. They help manage cholesterol, blood sugar levels and gut health. They are incredibly versatile. They are delicious roasted with cherry tomatoes, garlic and olive oil. Use them to top pasta, make into hummus for a healthy vegetable dip, or add cold to salads and soups or stews.
Oats contain beta-glucan, a type of soluble fiber. They help lower cholesterol and give energy without blood sugar spikes. They are nutrient dense with B vitamins and iron. Use in overnight oats or use in homemade granola. Add fiber to your smoothie by adding oats. Make savory oats by cooking them in broth instead of water or milk, then add your favorite toppings like cheese or eggs. You can spice it up with hot sauce, add bacon or sausage, or up the umami flavor with miso or Worcestershire sauce.
Hemp seeds are valuable for their anti-inflammatory omega-3 fatty acids. They also provide satiating protein and fiber along with manganese, iron and zinc. Sprinkle them on just about anything like yogurt, oatmeal, cereal or avocado toast. Combine with breadcrumbs to coat fish or chicken. Add to granola and salad dressings for a subtle crunch.
Sweet potatoes are rich in Beta carotene that turns into Vitamin A in the body. It plays a crucial role in immune function and eye health. They also contain a good dose of fiber and potassium. Bake it like a regular russet potato and add your favorite toppings. Use in hash along with other vegetables. Make skinny fries with olive oil and parmesan cheese, baking them at 400 degrees till crispy.
Kimchi is one of the best fermented foods! It contains probiotics, beneficial bacteria that support digestion and gut health. It’s also high in vitamin C for immune function and fiber that keeps you full longer. Its flavor is sweet, sour and spicy. It’s great on eggs, avocado toast or warm salads. Add to fried rice, stir fry or tofu dishes. You can make your own kimchi easily and add any flavors you wish.
Kathleen Weaver-Zech and Dean’s Team Chicago
