It doesn’t have to be January 1st, or a Monday for that matter, for you to decide to take charge of your life and make healthy changes. All it takes is small choices which build up to impact big change in your life. We have all heard the old adage, “You are what you eat.” Read this list to find out what you should be eating.
With their incredible versatility, tomatoes are easy to add to your diet. Add some salsa to your eggs in the morning, pack a baggy of grape tomatoes as a snack, slice them on a sandwich, or use tomato sauce on your pasta.
Here are just some of the benefits you’ll reap:
- Low in calories and fat-free
- Loaded with lycopene which promotes bone health and fights off many types of cancer,
- namely ovarian
Chromium in tomatoes helps re
- gulate blood sugar.
- Healthy Hair- packed with Vitamin A to give you shiny, healthy hair
- Better Vision- that Vitamin A punch also improves vision!
- Ward off heart disease with the unique phytonutrients found in tomatoes.
Keep a bowl of onions sliced or chopped up in the fridge to spice up any salad or sandwich during the week. Trust me they’re worth the breath mint.
- Keep osteoporosis at bay! Women are 4x more likely to get this bone disease, and onions are touted to have more of an impact than prescription drugs.
- Fight off infections and colds.
- Fight off stomach and colorectal cancers with the onion’s organosulfur compounds.
- Improve your mood and sleep with the folate found in onions.
- Be heart healthy with increased blood circulation and lowered blood pressure.
- Improve gastrointestinal health and prevent constipation.
Berries are another great snack idea, and a yummy one at that. Emulsify them for a great salad vinaigrette dressing, use as a yogurt or oatmeal topper, or add them to a salad. Even frozen, the phytonutrients in berries have lots of benefits for women.
- Stay mentally sharp with the flavenoids found in berries.
- Reduce your risk of Parkinson’s disease by up to 40%!
- Boost heart health.
- Weight Control – loaded with fiber and liquid, berries offer a great snack option!
- Lower blood pressure with the high amount of antioxidants found in berries.
- Prevent Alzheimer’s disease. Chemical compounds called polyphenolics clean up toxins in your body which are linked to Alzheimer’s.
- Improve urinary tract health with cranberries and blueberries.
Known more for their “magical” properties, the benefits of beans are typically overlooked. Beans are a great addition to any diet, but black beans, in particular, are the best for women. They’re great mixed with salsas, added to burritos or tacos, blended into almost any soup, or as a side dish.
- Control your weight with these fiber-filled beans.
- Packed with potassium, they’re another great choice for battling osteoporosis.
- Boost your mood and get better sleep with the tryptophans found in beans.
- Reduce inflammation which can help with chronic pain and asthma.
- Be heart-healthy with lower triglycerides.
- Help regulate blood sugar.
With their mild taste, almonds can easily be added into any meal to make it more filling and to provide a nutritional boost. Try them on your oatmeal or cereal, added to your chicken or tuna salads, or sliver them up in your green beans or salads. You can even make an easy trail mix with a handful of dark chocolate chips mixed with almonds.
- Reduce risk of heart attacks by a whopping 50% if you eat them at least 5x a week!
- Improve your smile with phosphorus found in almonds.
- Flavonoids mixed with vitamin E protect artery walls from damage.
- Lose weight! Despite their high fats, many studies have shown that almonds are a great way to lose weight and keep it off.
- Boost brain activity with the nutrients riboflavin and L-carnitine.
- Increase energy! As the only alkalizing nut, almonds are great way to boost your energy and improve your immune system.
6) Leafy Greens
Chances are you’ve been reminded to eat your greens your entire life. There’s good reason! Leafy greens are loaded with nutrients your body needs, and are considered as a negative-calorie food meaning that your body burns more calories digesting them than you take in while eating them. I love adding kale to my smoothies and juices. You can add a lot with little to no change in flavor, and get enough greens for the entire day.
- Reduce risk of ovarian cancer by 40% with the kaempferol found in kale, broccoli, brussel sprouts, and spinach.
- Improve your immune system and energy with the high iron content found in spinach, chard, and romaine lettuce.
- Help bloating and water retention with the high amounts of Vitamin E found in almost all greens.
- Avoid hot flashes – another benefit of Vitamin E!
- Reduce PMS symptoms with the high amounts of Calcium and Vitamin D.
- Vamp bone health and avoid osteoporosis with the combo of Calcium, Magnesium, and Vitamin K.
Touted as the supergrain of the future, quinoa is a great addition to any women’s diet. It’s best cooked, but makes a great addition to any meal.
- Contains all 9 Essential amino acids
- Increase brain function with high amounts of iron.
- Glowing, healthy skin from the Lysine.
- Improve metabolism with the iron and Riboflavin.
- Aid vitamin absorption with manganese. Make all those other foods count!
- Thyroid health is also greatly improved with the manganese found in Quinoa.
- Eliminate migraines with the manganese and riboflavin.