10 Foods you should eat every day with Licensed Dietitian Brittany L. Jones
There are lots of options out there when it comes to eating healthy. For expert guidance, we asked licensed dietitian Brittany L. Jones, MS, RD, LD, owner of the Brittany Jones Nutrition Group, to narrow it down to 10 foods that we should bring to our plate. Here are foods that top the list.
“While our recommendations are evidence-based, it’s also based on practicality and has to fit with your lifestyle,” says Jones. “This list of 10 foods is a foundation for overall health. If you are pregnant, experiencing menopause, or have other goals, such as losing weight, your list may be different.”
1.Walnuts
Walnuts are considered brain food. They are also packed with healthy polyunsaturated fats and magnesium, two essential nutrients for heart health.“I consider walnuts one of the big ones,” Jones says. “It can be a struggle to get fish into your diet. But like fish, walnuts are great for heart and brain health. Plus, the combination of fat, protein, and fiber help to prevent binges for those looking to lose weight.”
DAILY SERVING: 1/4 CUP. INCLUDE IN A SALAD, MAKE WALNUT CRUSTED CHICKEN, OR ENJOY AS A SNACK.
2. Berries
Blueberries, raspberries, strawberries, all berries are a great source of antioxidants and fiber and deliver a long list of health benefits.
DAILY SERVING: 1/2 TO 1 CUP. MIX WITH NUTS OR ADD TO A SALAD OR YOGURT.
3. Bell Peppers
Bell peppers, particularly red, orange, and yellow, are rich in vitamin C, which is critical for producing white blood cells and antibodies that fight off infections. “Half of your plate should include non-starchy veggies for lunch and dinner each day,” Jones says. “Bell peppers are so versatile and one of my favorites.” Jones says that bell peppers are important to include during pregnancy because of its high folate content, a vitamin responsible for cell growth and function.
DAILY SERVING: 1 TO 2 CUPS. EAT RAW, ROAST, OR USE IN A STIR FRY.
4. Quinoa
Quinoa has twice the protein of most cereals and fewer carbs.“Quinoa is the only grain that is a good source of protein,” says Jones. “It’s also a good source of iron, which benefits pregnant women as well as those going through menopause.”
DAILY SERVING: 1/2 TO 1 CUP COOKED. THROW ON A SALAD OR INCLUDE IN A CHILI.
5. Dark Chocolate
Dark chocolate because, well, it’s chocolate. But also, because it’s a source of antioxidants and heart health benefits.“I help clients reach their goals without having to eliminate their favorite foods,” Jones says. “So, no food is off the table – not even chocolate. Eating healthy means keeping that satisfaction factor, so your changes last in the long term.”
DAILY SERVING: 1 TO 2 OUNCES.
6. Avocados
Avocados are high in unsaturated fatty acids, fiber, potassium, and vitamins. “Avocados, even guacamole, have so many health benefits,” she says. “It’s important for heart health and managing weight. It’s one of the foods that most are excited to see on the list.”
DAILY SERVING: 1/4 TO 1/2 AVOCADO OR 1/2 CUP OF GUAC.
7. Spinach
Studies have found that greens, like spinach, can help you lose weight and reduce your risk of diabetes. It also benefits brain function and helps to fight off cancer. “Spinach is an important one, especially if you are breastfeeding,” says Jones. “It’s very versatile – you can easily add it to almost any dish, like soups and pasta.”
DAILY SERVING: 1 CUP RAW OR 1/2 CUP COOKED.
8. Free-range Eggs
A complete protein with all the essential amino acids, free-range eggs are a source of choline and vitamin D. “New research is just coming out about the benefits of the mineral choline, which supports a healthy nervous system, as well as a baby’s brain development during pregnancy,” Jones says. “It’s one of the hot things in nutrition you will hear more about in 2021. So don’t skip the yolks, which is full of choline and vitamin D.”
DAILY SERVING: ONE TO TWO EGGS.
9. Coffee
Rich in antioxidants, coffee is associated with lowering the risks of cancer, cardiovascular disease, and type 2 diabetes.“You may be surprised to learn that coffee has more antioxidants than tea,” she says.
DAILY SERVING: 400 ML. OR LESS.
10. Legumes
“For those following a plant-based diet, legumes, like beans and peas, are a go-to for its protein and fiber,” says Jones. Legumes are also rich in calcium, which is important during menopause when bone loss is an issue.
DAILY SERVING: 1/2 TO 1 CUP. ADD TO SALADS OR PACK DRIED CHICKPEAS AS A SNACK.
