In Part 1 of the 13 Foods You Should Eat, we covered a nice variety of veggies, fish, and grains. 

Click here if you missed that article.

We’re back at it today for the final 6 foods we think you should be eating on a fairly regular basis. 

You’ll feel better, look better, and even reduce your risk of many diseases!  Can’t knock that now, can ya’?

For the first 7 foods, click on this link

8.  Black beans.  Outside of fruits and veggies, beans are one of the top carbs in our book.  They are loaded with fiber and protein, which will both help keep you full.  A study in the Journal of Agriculture and Food Chemistry even showed they have the highest level of certain antioxidants among other beans, comparable to that of cranberries and grapes!  Add then to salads, wraps, or soup.

9.  Garlic.  This stuff is not just powerful for your breath, but it is a powerful antioxidant, may have antibacterial properties, research shows it boosts immunity, and may lower cholesterol.  Slice, chop, or mince it at least 10 minutes before using, to get the most benefit.  Add to soups, sauces, eggs, or when sautéing veggies.

10.  Pistachios.  In shell pistachios are often referred to as “the skinny nut” – taking the time to break open the shell slows how quickly they can be eaten.  Combine that with the high fiber and protein content of this nut and you’ve got a win win!  Since they also offer more nuts per serving than other nuts, you really get a lot of bang for your buck with these.  

11.  Wild blueberries.  These tiny little nutrient powerhouses should be a regular part of the diet.  One study showed eating 1 cup of blueberries per day improved mental function – the study was done in rats, but it’s a great start for further research in this area with humans.  The compound that gives blueberries their dark color, anthocyanin, seems to be one of the major factors in their health benefits.  Fortunately you can get them year round – pick up a bag of frozen berries and add them to smoothies, yogurt, or cottage cheese.

12.  Greek yogurt.  This product is fairly new on the scene – at least in terms of popularity.  It is essentially strained yogurt, but that means it has double the protein and half the sugar!  It’s a much thicker consistency than regular yogurt, but works really well in smoothies and even as a base instead of mayonnaise for chicken or egg salad.  There are several fat free versions available.

13.  Tea (green, black, and white).  Several cups each day may keep the doctor away!  Research has shown drinking tea may boost immunity, reduce the risk of heart disease, and may even improve mental function.  I reported on a study recently showing that green tea doesn’t help burn belly fat but it doesn’t mean it’s not still a great option!  Brew your own, don’t fall for the sugary bottled stuff that barely has enough tea in it to even “qualify” as tea.

There you have it – our list of 13 foods you should add to your diet.  Making at least some of these foods, spices, and drinks a regular part of the diet is a wise idea – your body will thank you for it, especially during the cold/flu season.

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Posted July 15th, 2010 under Nutrition. Tags: black beans antioxidants, blueberries and memory, garlic recipes, Greek yogurt protein, green tea for fat loss, pistachios and weight loss, tea for health
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