The Foods We Should All Be Eating

Nutrition is so important to our overall health. We talked with a registered dietician to get some healthy eating tips and ways to incorporate healthier food into your diet.

Dr. Jennifer Bolton with Metro State University gave us some great information on Health Happens, our weekly Facebook Live show. She says there are certain foods that we all should be eating and have in our house most of the time.

The foods she talked about included:

  • Berries: They contain vitamin C and fiber and she says eating berries daily prevents neurodegenerative diseases, like Alzheimer’s.
  • Bananas: They may get a bad rap sometimes as the carb of the fruit world, but Dr. Bolton says they are great to have in the morning if you’re going to work out or have a day with a lot of activity. Bananas provide good carbohydrates, potassium and fiber.
  • Brussel Sprouts: They’re full of vitamins, minerals, and fiber. Dr. Bolton says to prepare them, peel off the outside and cut off the bottom. If they’re larger, cut them in half and then roast them in the oven with some olive oil and a little salt and pepper or salt free seasoning.
  • Onions and Garlic: Provide antioxidants and can add a lot of flavor to recipes/
  • Sweet Potatoes: Fiber and beta-carotene are in sweet potatoes and they’re easy to prepare. Poke them with a fork and roast in the oven for an hour or you can also cook in the microwave, Dr. Bolton says you just won’t get as much caramelization, but you will still get the health benefits.
  • Beans: They are a great protein source as well as a source of antioxidants and fiber.
  • Oats: Dr. Bolton says it’s preferable to have steel cut oats or oatmeal as they tend to have more fiber than quick cook oats. In addition to fiber, oats are a good source of B vitamins and whole grain carbohydrates.
  • Chia Seeds and/or Flax Seeds: Good source of omega-3 fatty acids, fiber, and antioxidants
  • Nuts: Raw almonds other raw nuts provide healthy fats, fiber, and B vitamins. Dr. Bolton says the important thing with nuts is to use portion control. Count out about 12-18 nuts, about enough to fill your palm.
  • Nut butters: Organic nut butters are a good source of vitamins, minerals, fiber, and protein. (organic peanut butter, almond butter, etc.) vitamins, minerals, fiber, protein
  • Pumpkin: Is a great source of vitamin A, antioxidants, vitamins to boost immunity. Dr. Bolton says pumpkin can be delicious mixed into oatmeal or overnight oats.

Dr. Bolton shared this easy recipe for overnight oats that she says takes less than three minutes to make!

Recipe for Mason Jar Overnight Oats

9Health is starting an education series with Dr. Bolton in February. We will feature easy, healthy recipes for different conditions, that you can make yourself. Since February is heart month we will kick it off with a recipe for those with heart disease. We will talk to her live on Facebook on Fridays in February.