5 things everyone should eat more of.

Did you know that in the U.S., the four most consumed vegetables are potatoes, iceberg lettuce, onions, and tomatoes?  Starting in the 70’s, potatoes had French fries to thank for their increased popularity.  (Note: picture to the right is from a textbook published in 1925 called Health Habits.  I love looking at it.  They knew so much then that we've forgotten today!  Fascinating.)


Similarly, tomatoes have pizza and pasta sauce to thank.  Iceberg lettuce is decent roughage, but not nutritionally dense to say the least. 

The latest version of the USDA Food Pyramid is an improvement over the last set of recommendations, but still too vague in my opinion.  So here are my top recommendations on delicious, nutritious additions that you won’t regret!

• ONE: Quinoa: One of the "ancient grains," quinoa is protein packed at almost 14 grams per half cup serving.  Its nutty flavor and rice-like texture make it a perfect side dish or main course component year round.  One Harvard study found that men who enjoyed a bowl of whole grain (but not refined grain) cereal in the morning had a 29% lower risk of heart failure.  Other benefits include antioxidant protection, protective characteristics against certain cancers and diabetes, migraine relief, and many more.  So go ahead, indulge in a new and tasty grain tradition! (Technically quinoa is a seed not a grain, but I digress).  Your body will thank you.  I have tons of quinoa recipes (burgers, chili, rice pudding, tabbouleh), and am happy to pass them onto any interested parties.  If you buy some and then find yourself staring at it in your cabinet for weeks wondering what to do, call me!

• TWO: Kale:  According to the April 2012 volume of Environmental Nutrition newsletter, just "1 cup packs over 200 percent of the daily value of Vitamin A, 134% DV of Vitamin C, and 6 times the daily value of bone-healthy Vitamin K."  No matter the variety (plain leaf, curly leaf, or my favorite lacinto), you get tons of cancer-fighting (and age defying) anti-oxidants in these lovely leaves.  Wilt them in a pan with some minced garlic and your favorite high heat oil, chop them up and throw them in your favorite whole grain pasta recipe, or if you like their raw bite, use them in a green mixture for the foundation of any salad.  My personal favorite is the morning green smoothie.  Just make sure to wash your greens well.  I personally think it’s best to put them in a bowl of water, swish with your hand, dump, and repeat.

• THREE: Broccoli: You remember my post on broccoli?  Re-read it and eat!  For fun, switch it up once and a while with broccoli’s cruciferous cousins, cauliflower and romanesco.  The latter just sounds and looks too awesome not to pick up (see right) when you see it in the aisle.  Depending on where you live and shop, that may or may not be frequently.

• FOUR: Flaxseed: This tiny seed has been around for centuries,   and is associated with numerous health benefits owing primarily to its high content of Omega-3’s and fiber.  Flaxseed needs to be ground to do its work best since our bodies have   trouble processing the whole seed.  We use a simple coffee bean grinder to do the trick, and we grind right before we use them.  Flaxseed’s flavor is quite mild, so I use it liberally, and shoot for 1-2 Tbsp.  per day total in my soy yogurt, on my dry cereal (Ezekial 4:9, Cinnamon Raisin!), and in my oatmeal.  Be careful if you’re new to the flaxseed train, as it’s jammed with fiber and will do its work  on your digestive tract quickly sometimes!

• FIVE: Avocado:  As if I need to tell you to eat more of this delicious fruit!  Who doesn't love avocado?  I know, I know, some people don't.  If you don’t, read on.  Don’t let the fattiness of this fruit scare you off.  It’s crammed with nutrients and it also helps our bodies absorb some other fat soluble nutrients (like beta carotene and vitamin D), so the small amount of good fat you get is well worth it.  My favorite use of this delectable fruit is in guacamole.  Cut the avocado in half, remove the seed, scoop the flesh into a bowl.  Add fresh lemon or lime juice for flavor and to prevent browning of the beautious green flesh.  Then add chopped tomatoes if they're in season (salsa if they're not), some chopped cilantro, a touch of minced garlic and some salt and voila!  Eat it on tacos, with your eggs, or with your favorite dipping chip.

In case you are wondering about supplementing (popping pills) to get some of these nutrients instead of choking down your least favorites on the list, remember that getting your nutrition from real food is always best.  My personal supplement list includes a whole food multi-vitamin, high quality fish oil, and vitamin D3. 

Geek disclaimer: I hated ending the title of this post in a preposition, but "5 things of which everyone should eat more" just didn't have the same ring.