Top Fruits and Veggies to Include in your Diet


Jun 18th 2014

 

If you want to improve your health, you may feel overwhelmed by the plethora of dietary information available. Which plan should you choose? Which foods should you eat? What's the right portion? What foods should you avoid?

If you're a beginner, don’t think of what you need to avoid. Instead, focus on ADDING more fresh fruits and veggies from this list to each meal. Unlike junk food, raw fruits and vegetables are easily recognized by your body, so you'll be able to stop eating when your body is satisfied. This often helps you avoid overeating. I also find that cravings for sweets go away when you include these foods in your meals.

To ease your transition into healthy eating, check out my list of top 10 fruits and vegetables.

1. AVOCADO

Lower your cholesterol and blood pressure with this potassium and fiber rich fruit. Add it your smoothies or salads for a satisfying meal.

2. BERRIES

Low in sugar and high in antioxidants, berries can help prevent cancer and boost your immune system. Berries are high in fiber, so they'll keep you full longer and help you release extra weight in no time.

3. BANANAS

High in potassium, bananas can help regulate fluids in your body, reducing bloating. Bananas can even help you sleep better if consumed at night. For a delicious frozen treat, freeze peeled bananas and then blend them with some vanilla almond milk.

4. APPLES

While an apple a day may keep the doctor away, two apples a day will keep your cravings at bay. Because apples contain pectin, a chemical that will help you stay satisfied for a lengthy period of time, they can help you reach your weight goal. Try eating an apple for your mid-morning snack and then between lunch and dinner. If you are still craving a chocolate éclair, have an apple first and you may find you will eat less of the dessert afterwards.

5.  SWEET POTATOES

Loaded with potassium, sweet potatoes can help regulate water retention and balance blood sugar. They're a great substitute for regular white potatoes and perfect as fries or in a raw sweet potato pie.

6. GRAPEFRUITS

Full of vitamin C and known for reducing bloating, grapefruits can help you metabolize fat. Drink as a juice or have it as an afternoon snack to boost your energy. If you're taking medicine, please check with your doctor to make sure grapefruit will not affect it.

7. ONIONS

Good for killing bacteria and viruses. Because they eliminate waste materials and detoxify the body, onions can help support your liver. Great sautéed with a stir fry, added raw in guacamole or as a toping in a sandwich.

8. KALE

Rich in chlorophyll, kale helps to purify the blood and reduces sugar cravings. Try a leaf or two in your smoothies and juices or make easy cheesy kale chips.

9. BROCCOLI

Broccoli supports your liver, helping your body detox and reduce weight. It's easy to enjoy when lightly sautéed. Add it to different meals ove the next few days.

10. PARSLEY

Shown to help support your kidneys and detox your body of heavy metals, use this powerful herb in juices, smoothies, tabbouleh and simple salads.

For more from the Green Goddess, click here.

About Alina Z.

Alina Z., aka “The Green Goddess,” is a certified holistic health coach, detox specialist and raw-food chef (she conducts occasional classes at Whole Foods in Boca). Prior to moving to Florida,  Alina hosted her own TV show in Maryland—“Entertaining A to Z”—for people who didn’t have time to cook but wanted to eat healthy. Catch one of her web episodes at eHow.com, visit Alina’s website at alinaz.com, or follow her on Facebook (facebook.com/CoutureFood) or Twitter (@CoutureFood). The Green Goddess blog runs every other Wednesday at bocamag.com.

 

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