July 11, 2011

47 Foods You Should Eat (No Matter Your Global Coordinates)

I came across this great nutritional blogger, Dr. Christopher Mohr, PhD (a registered dietitian and nutrition consultant) on the Men's Health Blog through twitter the other day.  He often shares some really great, interesting, and easy to implement nutritional advice and I wanted to share one (ok maybe two - later :)) of his posts with you.

His most recent post is about the 47 fantastic foods you should try to consume as much as possible whether you are a man or woman - no matter what your global coordinates are - because they are super nutrient rich, delicious, and are great fuel for your body.

  1. Spinach
  2. Wild Salmon (fresh and/or canned)
  3. Blueberries
  4. Raspberries
  5. Swiss Chard
  6. Quinoa (a small grain)
  7. Rolled Oats (old fashioned or quick - sprinkle on your cereal or soak in milk and cocoa powder/top with a banana for a tasty morning pick me up)
  8. Pistachios
  9. Barramundi (a sea-bass like fish, it can be often be found in the frozen section)
  10. Plain Greek Yogurt (this is really delicious w/fruit for dessert)
  11. Apples
  12. Red, Yellow and Orange Bell peppers (capsicum for my Aussie/Euro readers)
  13. Lean Red Meat (grass fed beef is the best)
  14. Whole Eggs (scramble em', boil them, any way you like em'!)
  15. Blackberries
  16. Almonds
  17. Sardines
  18. Carrots (baby carrots make a great snack with peanut butter or salsa)
  19. Black Tea (Lipton's Russian Earl Grey is my favorite with a splash of soy milk)
  20. Green Tea (good for your stomach)
  21. Pink Grapefruit
  22. Turmeric (a spice)
  23. Kale (this is great drizzled in EVOO/sea salt and baked)
  24. Cauliflower
  25. Red grapes (also a great dessert/candy alternative)
  26. Nut butters (peanut butter, almond butter, cashew butter - wonder if Nutella counts? :))
  27. Coconut (either fresh, unsweetened, shredded)
  28. Strawberries
  29. Avocados (try it on your salad - it's not just for guacamole!)
  30. Tomatoes (raw and cooked - I snack on ones with salt and pepper/sliced)
  31. Pumpkin (you can add canned, unsweetened 100% pure pumpkin to a smoothie or slice/bake it in the oven with potatoes, squash, and carrots/drizzled in EVOO as a side dish )
  32. Unsweetened Cocoa Powder (also great added to smoothies or Greek yogurt)
  33. Pineapple (pampered chef has a great, one step, pineapple cutter)
  34. Sweet Potatoes or Yams (the best kind of baked fries!)
  35. Beans (black, kidney, chick peas, red beans, etc)
  36. Lentils (small bean like)
  37. Garlic
  38. Broccoli
  39. Red and Green cabbage (shredded and drizzled in vinegar w/seasonings is a great side!)
  40. Onions
  41. Cherries
  42. Cinnamon (a great spice and helps curb appetite)
  43. Oat Bran
  44. Beets
  45. Barley
  46. Mushrooms (all types - each really does taste different!)
  47. Canola and Olive Oils (use these to replace other less healthy fats - don’t simply add them to your diet)

Slim and I eat some of these, but there are definitely some that make a less than regular appearance to our diet.  We try to incorporate them in interesting ways - like when we bake fish, we lay the fish on a bed of spinach on the pan - a two for one treat!  I need to get creative and slip some newbies in as well.

Does anyone have a good idea for how to incorporate beets into a tasty meal?

**A great tip for expats who can't find some of these foods in your local grocery store is to try your local farmers market.    Additionally, our city's Asian Grocery Store actually has a lot of the veggies and spices that I can't find in our big commercial grocery store.  That's where I pick up our sweet potatoes.

How many are on your plate today?


Megan said...

what a great post! sometimes i forget how healthy and delicious many of these foods really are!

since arriving in norway im dying/loathing to try sardines! LOL!

Megan said...

heck yea ill totally do a post about bringing a pet abroad! to norway, it was difficult, until we got into the country....which i thought was going to be the hardest part! im so glad i brought him though :) thanks for your super sweet comments!!!!! ill try to do a post on it sometime next week (ill be at a cabin and based on the crap weather here lately, im sure ill have LOADS of downtime hahhah!). have a wonderful day!

maikib said...

yuuummmm-- great list! for beets, i love to make just a simple salad with (cooked) beets, red onion and feta cheese (or herbed goat cheese) sprinkled with good olive oil, salt and pepper. not sure if you're a meat eater, but it can also make a killer sauce for lamb when reduced with apples (and sugar). :)

Shera "The Expatriate" said...

Oh I love the ideas! I'm going to have to try both - especially because Slim is a major Lamb lover!

Unknown said...

I like berries. Excellent choice for vitamin C. Read all about in on my post on supplements canada blog.

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