Source: Time.com
These are the foods you should be eating now.
Eating healthy shouldn’t be complicated. To make it simple, here are a list of the 10 healthiest foods you should be eating now.
Bon appetit!
1. Bananas
Why they’re good for you: While this tropical fruit is an American favorite, bananas are actually classified as an herb, and the correct name of a “bunch” of bananas is a “hand.” Technicalities aside, bananas are an excellent source of cardioprotective potassium. They’re an effective prebiotic, enhancing body’s ability to absorb calcium, and they increase dopamine, norepinephrine and serotonin – brain chemicals that counter depression.
Serving size: medium banana
Nutrition per serving:
Calories: 105
Fat: 0.4 g
Cholesterol: 0 mg
Sodium: 1 mg
Carbohydrates: 27 g
Dietary fiber: 3 g
Sugars: 14 g
Protein: 1.3 g
Recipe from Cooking Light: Citrusy Banana-Oat Smoothie
Ingredients
2/3 cup fresh orange juice
1/2 cup prepared quick-cooking oats
1/2 cup plain
2% reduced-fat Greek yogurt
1 tablespoon flaxseed meal
1 tablespoon honey
1/2 teaspoon grated orange rind
1 large banana, sliced and frozen
1 cup ice cubes
Preparation
Combine first 7 ingredients in a blender; pulse to combine. Add ice; process until smooth.
2. Raspberries
Why they’re good for you: Raspberries come in gold, black and purple varieties, but red are the most common. Research suggests eating raspberries may help prevent illness by inhibiting abnormal division of cells, and promoting normal healthy cell death. Raspberries are also a rich source of the flavonoids quercetin and gallic acid, which have been shown to boost heart health and prevent obesity and age-related decline.
size: one cup of raspberries
Nutrition per serving:
Calories: 64
Fat: 0.8 g
Cholesterol: 0 mg
Sodium: 1 mg
Carbohydrates: 14.7 g
Dietary fiber: 8 g
Sugars: 5.4 g
Protein: 1.5 g
Ingredients
1 1/2 tablespoons olive oil
1 1/2 teaspoons red wine vinegar
1/4 teaspoon Dijon mustard
1/8 teaspoon salt
1/8 teaspoon pepper
5 cups mixed baby greens
1/2 cup raspberries
1/4 cup chopped toasted pecans
1 ounce blue cheese
Preparation
Combine olive oil, vinegar, Dijon mustard, salt, and pepper. Add mixed baby greens; toss. Top with raspberries, pecans, and blue cheese.
3. Oranges
Why they’re good for you: Oranges are one of the most potent vitamin C sources and are essential for disarming free-radicals, protecting cells, and sustaining a healthy immune system. Oranges contain a powerful flavonoid molecule called herperidin found in the white pith and peel. In animal studies, herperidin has been shown to lower cholesterol and high blood pressure. So don’t peel all the pith from your orange. Consider adding zest from the skin into your oatmeal for a dose of flavor and health.
Serving size: one large orange
Nutrition per serving:
Calories: 86
Fat: 0.2 g
Cholesterol: 0 mg
Sodium: 0 mg
Carbohydrates: 21.6 g
Dietary fiber: 4.4 g
Sugars: 17.2 g
Protein: 1.7 g
Recipe from Cooking Light: Avocado and Orange Salad
Ingredients
1 tablespoon minced garlic
1 teaspoon olive oil
1/2 teaspoon black pepper
1/4 teaspoon kosher salt
1 orange
1/2 cup halved grape tomatoes
1/4 cup thinly sliced red onion
1 cup sliced avocado
Preparation
Combine garlic, olive oil, black pepper, and kosher salt in a medium bowl. Peel and section orange; squeeze membranes to extract juice into bowl. Stir garlic mixture with a whisk. Add orange sections, grape tomatoes, onion, and avocado to garlic mixture; toss gently.
4. Kiwi
Why they’re good for you: Ounce for ounce, this fuzzy fruit—technically a berry—has more vitamin C than an orange. It also contains vitamin E and an array of polyphenols, offering a high amount of antioxidant protection. Fiber, potassium, magnesium and zinc—partly responsible for healthy hair, skin and nails—are also wrapped up in this nutritious fruit.
Serving size: one kiwi
Nutrition per serving:
Calories: 42
Fat: 0.4 g
Cholesterol: 0 mg
Sodium: 2 mg
Carbohydrates: 10 g
Dietary fiber: 2 g
Sugars: 6 g
Protein: 0.8 g
Recipe from Cooking Light: Shrimp and Kiwi Salad
Ingredients
1 tablespoon olive oil, divided
12 peeled and deveined large shrimp (about 3/4 pound)
1 tablespoon chopped green onions
1 tablespoon chopped fresh cilantro
1 tablespoon rice vinegar
1 tablespoon fresh lime juice
1 teaspoon grated lime rind
1/8 teaspoon salt
1/8 teaspoon crushed red pepper
1/8 teaspoon black pepper
2 cups torn red leaf lettuce leaves
1 cup cubed peeled kiwifruit (about 3 kiwifruit)
Preparation
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp; sauté 4 minutes or until done. Remove from heat.
Combine 2 teaspoons oil, onions, and next 7 ingredients (onions through black pepper) in a bowl. Add shrimp; toss to coat. Spoon mixture over lettuce; top with kiwi.
5. Pomegranates
Why they’re good for you: Pomegranates tend to have more vitamin C and potassium and fewer calories than other fruits. A serving provides nearly 50% of a day’s worth of vitamin C and powerful polyphenols, which may help reduce cancer risk.
Serving size: one cup of pomegranate seeds
Nutrition per serving:
Calories: 144
Fat: 2 g
Cholesterol: 0 mg
Sodium: 5 mg
Carbohydrates: g
Dietary fiber: 7 g
Sugars: 23.8 g
Protein: 3 g
Recipe from Cooking Light: Pomegranate and Pear Jam
Ingredients
2 cups sugar
2 cups chopped, peeled Seckel (or other) pear
2/3 cup strained fresh pomegranate juice (about 2 pomegranates)
1/4 cup rose wine
1/4 cup pomegranate seeds
1/2 teaspoon butter
2 tablespoons fruit pectin for less- or no-sugar recipes (such as Sure-Jell in pink box)
1 tablespoon grated lemon rind
1 teaspoon minced fresh rosemary
Preparation
Combine sugar, pear, pomegranate juice, and wine in a large saucepan over medium heat; stir until sugar melts. Bring to a simmer; simmer 25 minutes or until pear is tender. Remove from heat; mash with a potato masher. Add pomegranate seeds and butter; bring to a boil. Stir in fruit pectin. Return mixture to a boil; cook 1 minute, stirring constantly. Remove from heat; stir in lemon rind and rosemary. Cool to room temperature. Cover and chill overnight.
6. Blueberries
Why they’re good for you: Blueberries are rich in a natural plant chemical called anthocyanin which gives these berries their namesake color. Blueberries may help protect vision, lower blood sugar levels and keep the mind sharp by improving memory and cognition.
Serving size: one cup of blueberries
Nutrition per serving:
Calories: 84
Fat: 0.5 g
Cholesterol: 0 mg
Sodium: 1 mg
Carbohydrates: 21.5 g
Dietary fiber: 3.6 g
Sugars: 14.7 g
Protein: 1 g
Recipe from Cooking Light: Lemon-Blueberry with Mascarpone Oatmeal
Ingredients
3/4 cup water
1/2 cup old-fashioned oats
Dash of salt
1 teaspoon sugar
1 tablespoon prepared lemon curd
3 tablespoons fresh blueberries
1 teaspoon mascarpone cheese
2 teaspoons sliced toasted almonds
Preparation
Bring water to a boil in a medium saucepan. Stir in oats and dash of salt. Reduce heat; simmer 5 minutes, stirring occasionally. Remove from heat, and stir in sugar and lemon curd. Top oatmeal with blueberries, mascarpone cheese, and almonds.
7. Grapefruit
Why it’s good for you: Grapefruit may not be heralded as a “superfruit,” but it should be. Available in white, pink, yellow and red varieties, grapefruit is low in calories and loaded with nutrients, supporting weight loss, clear skin, digestive balance, increased energy and heart and cancer prevention.
Serving size: one large grapefruit
Nutrition per serving:
Calories: 53
Fat: 0.2 g
Cholesterol: 0 mg
Sodium: 0 mg
Carbohydrates: 13.4 g
Dietary fiber: 1.8 g
Sugars: 11.6 g
Protein: 1 g
Recipe from Cooking Light: Grilled Mahimahi with Peach and Pink Grapefruit Relish
Ingredients
1/3 cup rice vinegar
2 tablespoons brown sugar
1/2 cup finely chopped red onion
2 1/2 cups diced peeled ripe peaches (about 1 1/2 pounds)
1 1/2 cups pink grapefruit sections (about 2 large grapefruit)
1/2 cup small mint leaves
3/4 teaspoon salt, divided
1/2 teaspoon black pepper, divided
6 (6-ounce) mahimahi or other firm whitefish fillets (about 3/4 inch thick)
Preparation
Prepare grill.
Place vinegar and sugar in a small saucepan; bring to a boil. Remove from heat. Place onion in a large bowl. Pour vinegar mixture over onion, tossing to coat; cool. Add peaches, grapefruit, mint, 1/4 teaspoon salt, and 1/4 teaspoon pepper to onion; toss gently.
Sprinkle fish with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place fish on grill rack coated with cooking spray; grill 5 minutes on each side or until fish flakes easily when tested with a fork.
8. Tangerines
Why they’re good for you: A tangerine has more antioxidants than an orange, and this powerful little fruit is full of soluble and insoluble fiber that play a role in reducing disease risk and supporting weight management. Tangerines are a good source of lutein and zeaxanthin, which help lower the risk of chronic eye diseases like cataracts and age-related macular degeneration. Animal studies have suggested that flavonoids found in tangerines may be protective against type 2 diabetes and heart disease, so use the zest on fruit and vegetables to reap the benefits of the fruit’s natural oils.
Serving size: one small tangerine
Nutrition per serving:
Calories: 40
Fat: 0.2 g
Cholesterol: 0 mg
Sodium: 2 mg
Carbohydrates: 10 g
Dietary fiber: 1.4 g
Sugars: 8 g
Protein: 0.6 g
Recipe from Cooking Light: Tangerine and Avocado Salad with Pumpkin Seeds
Ingredients
2 tangerines, peeled
1 small avocado, peeled and sliced
1 tablespoon fresh lime juice
1 teaspoon extra-virgin olive oil
3 tablespoons toasted pumpkin seeds
1/4 teaspoon chili powder
Dash of kosher salt
Preparation
Cut tangerines into rounds. Combine tangerines, avocado, lime juice, and olive oil; toss gently to coat. Sprinkle with pumpkin seeds, chili powder, and a dash of kosher salt.
9. Avocado
Why it’s good for you: Avocados contain nearly 20 vitamins and minerals, many of which are easily absorbed by the body. Simply substituting one avocado for a source of saturated fat (such as butter or full fat cheese) may reduce your risk of heart disease, even without weight loss.
Serving size: one avocado
Nutrition per serving:
Calories: 322
Fat: 29.5 g
Cholesterol: 0 mg
Sodium: 14 mg
Carbohydrates: 17 g
Dietary fiber: 13.5 g
Sugars: 1 g
Protein: 4 g
Recipe from Cooking Light: Chipotle Pork and Avocado Wrap
Ingredients
1/2 cup mashed peeled avocado
1 1/2 tablespoons low-fat mayonnaise
1 teaspoon fresh lime juice
2 teaspoons chopped canned chipotle chiles in adobo sauce
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano
4 (8-inch) fat-free flour tortillas
1 1/2 cups (1/4-inch-thick) slices cut Simply Roasted Pork (about 8 ounces)
1 cup shredded iceberg lettuce
1/4 cup bottled salsa
Preparation
Combine the first 7 ingredients, stirring well.
Warm tortillas according to package directions. Spread about 2 tablespoons avocado mixture over each tortilla, leaving a 1-inch border. Arrange Simply Roasted Pork slices down center of tortillas. Top each tortilla with 1/4 cup shredded lettuce and 1 tablespoon salsa, and roll up.
Lastly,
10. Tomatoes
Why they’re good for you: Tomatoes are a nutritional powerhouse. They’re rich in lycopene, a potent weapon against cancer. As one of the carotenoid phytochemicals (related to beta-carotene), lycopene appears to protect our cells’ DNA with its strong antioxidant power. Lycopene has also shown the ability to stimulate enzymes that deactivate carcinogens.
Serving size: one medium tomato
Nutrition per serving:
Calories: 22
Fat: 0.25 g
Cholesterol: 0 mg
Sodium: 6 mg
Carbohydrates: 4.8 g
Dietary fiber: 1.5 g
Sugars: 3.2 g
Protein: 1.1 g
Recipe from Cooking Light: Tomato-Basil Soup
Ingredients
2 teaspoons olive oil
3 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
3/4 teaspoon salt
3 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
2 cups fresh basil leaves, thinly sliced
Basil leaves (optional)
Preparation
Heat oil in a large saucepan over medium heat. Add garlic; cook 30 seconds, stirring constantly. Stir in the broth, salt, and tomatoes; bring to a boil. Reduce heat; simmer 20 minutes. Stir in basil.
Place half of the soup in a blender; process until smooth. Pour pureed soup into a bowl, and repeat procedure with remaining soup. Garnish with basil leaves, if desired.
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