Proper nutrition is at the heart of optimal health, regardless of age or current health status. In fact, if we stopped thinking of “dieting” and focused instead on replenishing our cells with nutritional powerhouses, many chronic diseases — including type 2 diabetes — could be reduced.
At Low Testosterone & Weight Loss Center, our expert medical professionals customize nutrition plans at our office in Allen, Texas. Although everyone should concentrate on eating more whole foods and avoiding processed foods, each individual’s nutrition needs are unique.
Generally, you should focus on fruits and vegetables, whole grains, healthy protein sources, fats, and some dairy. Following are ten superfoods to improve your nutrition.
1. Water
Staying hydrated is essential. Your need for hydration changes based on your activity level and how much you sweat. Even going to the sauna or relaxing in a spa may increase your need for water and other healthy fluids.
The official recommendation is about 15.5 cups per day for men and 11.5 cups for women. Don’t drink sugary beverages, and avoid fruit juice, too. In addition to plain water, green tea, coffee, and fruit-and-veggie-infused waters are good choices.
2. Leafy greens
Dark, leafy green vegetables contain vitamins A and C and calcium. In addition to romaine lettuce or arugula for salads, try some darker greens such as kale, spinach, and collard greens. Cook them gently rather than eat them raw to reduce the amount of oxalates.
You can sautee deep greens in olive oil. Or, add them to stews or soups.
3. Cruciferous vegetables
Cruciferous vegetables contain powerful phytochemicals. Research suggests phytochemicals prevent and even fight certain cancers, including colon and lung cancers.
In addition to broccoli, cauliflower, and Brussels sprouts, many other veggies are in the cruciferous family. Try turnips, radishes, mustard greens, and kohlrabi.
4. Fish
Fatty fish, such as salmon, are good for you because they contain health-promoting DHA and EPA omega-3 fatty acids. Fish also promotes brain health, and fish oil prevents heart disease.
Get fish or seafood on your plate at least three times a week. Sardines and salmon with bones have the added bonus of calcium. Plus, sardines are easy to tote for a snack. Anchovies, trout, and herring are other good choices.
5. Nuts and seeds
Nuts and seeds are a great way to get extra protein and nutrients. They also make easily portable snacks. Nuts are high in omega-six fatty acids and calories, so limit your daily intake to about one ounce.
6. Whole grains
Whole grains are the most healthful because they contain more nutrients. However, if you don’t tolerate grains, you can ferment or sprout them. White rice can be cooked, cooled, and reheated to become resistant starch, which won’t spike your blood sugar. Resistant starch also feeds your good gut bacteria.
7. Legumes
Beans are legumes, but so are peanuts and soy! They’re all a good source of protein. Be sure to soak dried beans, pour off the water, and cook thoroughly. You can also ferment or sprout them.
Legumes are rich in folate, copper, vitamins, minerals, iron, magnesium, manganese, phosphorus, potassium, and zinc. They reduce your risk for heart disease.
8. Olive oil
Olive oil is a great way to flavor your salads and vegetables while adding extra nutrients. Olive oil contains vitamin E, antioxidants, monounsaturated fats, and polyphenols. It’s been shown to reduce inflammation throughout your body and may reduce the risk of heart disease.
9. Berries
Berries satisfy your sweet tooth without spiking your blood sugar. They’re low glycemic and full of nutrients and antioxidants. They also have a lot of fiber to aid digestion. Try to have 2-4 servings of berries and other low-glycemic fruit daily.
10. Yogurt
Even if you can’t tolerate dairy, you may do well with yogurt. Yogurt contains almost every nutrient your body needs, including protein. The live cultures (i.e., probiotics) in yogurt subdue inflammation and protect your body from harmful bacteria. Try goat or sheep yogurt, too.
Discover your custom nutrition plan for health or weight loss by calling us today at 214-383-7411. Or, use our online form at your convenience.