Plain or raw milk yogurt-
Is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also be enhanced with other good-for-you substances. "Yogurt is a vehicle food that can be full of probiotics for a healthy balance of bacteria in your gut, and beneficial, heart-healthy plant stanols". "And lactose sensitive people may tolerate yogurt better than milk." Look for Stoney fields yogurt, and add your own fruit to control sweetness and add to the health benefits. Versatile yogurt can also be used in entree and bakery recipes, in dips for veggies, etc. Don't like yogurt?
Another super dairy food that carries great usable lactose and is easier to digest will help you get one of the recommended three servings of dairy each day. Raw Grass Fed Dairy foods contain practically every nutrient you need for total nutrition -- and in just the right balance, no other food group in the diet is as complete or as economical.
Free Range Eggs- make the list because they are nutritious, versatile, economical, and a great way to fill up on quality perfect protein. "Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels," says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.
Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. The key to enjoying nuts, experts say, is portion control. Most nuts are healthful in small doses if they are without salt, and studies show they can help lower cholesterol levels and promote weight loss, I like pistachio nuts because they also contain plant sterols and it takes longer to crack the shell and eat them, making it easier to control the portion. Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day of nuts help fill you up. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees. They taste great alone, too.
Kiwis are among the most nutritionally dense fruits, full of antioxidants. One large kiwi supplies your daily requirement for vitamin C. It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it. The sweet taste and colorful appearance of kiwis makes it easy to slice in half, scoop out with a spoon and enjoy alone, or slice it into desserts, salads, or side dishes. Kiwifruit can also have a mild laxative effect due to their high fiber content.
Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat. It is an ancient grain, easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.
Beans, beans, good for your heart -- really! Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They're also a good source of protein, carbohydrates, magnesium, and potassium.
Salmon is a super food because of its omega-3 fatty acid content. Consuming Salmon from fresh water and not from a farm is the only way to eat this pink fish. Studies show that omega-3 fatty acids help protect heart health. That's why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon has lots of protein, is a good source of iron, and is very low in saturated fat. You can simply grill or bake it, top it with salsas, or serve it on top of salad greens. If you don't like salmon, I recommend eating other kinds of fish, like canned tuna. And what about the mercury content? (Mercury is known to accumulate in fish.) This is why I must say again that get your fish from a fresh water source.
Broccoli is one of America's favorite vegetables because it tastes good and is rich in color and fiber. It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight. Some people think beta-carotene (vitamin A) is only found in orange and yellow vegetables, but broccoli is an excellent source. You can eat broccoli raw, lightly steamed, stir-fried, roasted, or grilled. Eat it as a side dish, or toss into, egg dishes, soups, and salads.
Sweet potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. And before you add butter or sugar, taste the sweetness that develops when a sweet potato is cooked -- and think of all the calories you can save over that loaded baked potato. If we eat more foods like sweet potatoes that are rich sources of potassium, and fewer high-sodium foods, we can blunt the effect of sodium on blood pressure and reduce bone loss. Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.
Berries pack an incredible amount of nutritional goodness into a small package. They're loaded with antioxidants, phytonutrients, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings and they are optimal for detoxing the body. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried. All can add flavor and nutrition to numerous dishes, from salads and cereals to baked goods and yogurt.
Coconut products are among my favorites and they nearly trump them all for the simple fact that you can live one a coconut in every stage of its' life. The is pretty super, in most cultures it is called the tree of life. Coconut oil is the only oil to cook with because it does not change or go rancid when heated. The taste coconut products is great as well it's cleaner not too sweet and really good for you!