Eating better this year is simple-just toss these foods into your basket on your next trip to the market.
Beverages
Kefir: This tangy, Eastern European drink found in the dairy section contains good bacteria strains (aka probiotics) not found in yogurt. Kefir is easily digestible and is rich in calcium and vitamin D.
Meats/Seafood
Barramundi: New to the fish market and growing in popularity, barramundi is a terrific source of omega 3s—rare in a mild, white fish.
Ground bison meat: Up to half the saturated fat of ground beef, bison also has more iron pound for pound compared to other meats. Makes for delicious burgers, chilis and spaghetti sauces.
Produce
Mache: Upgrade your salad with this tender, leafy green from Earthbound Farms that provides almost 50% of your daily requirement of folate, and packs more iron than spinach.
Radishes: Revisit these tangy, crunchy sources of folate, potassium and Vitamin C by adding them to grain dishes like couscous or quinoa salads or roasting them with a little olive oil, salt and pepper.
Breakfast Items
Multigrain hot cereal: Combinations of rye, flax, rice, corn and wheat like those in Quaker Multi-Grain Hot Cereal or Country Choice Organic add diversity to your morning routine and keep you full and fueled for the day ahead.
Flaxseed frozen waffles: Fiber-loaded breakfast staples like those made by Van’s Organics provide a dose of omega 3s. Pair with berries for a quick snack or simple dessert.
Pastas/Grains
Multigrain pasta with omega 3s: These super noodles provide fiber, folate, iron and heart-healthy omega 3s. Brands like Barilla PLUS contain semolina for the best taste and texture.
Black rice: With all the fiber of brown rice, black rice also delivers anthocyanins, the antioxidants found in fruits like blueberries and acai. Also known as “forbidden rice.”
Canned/Jarred & Dry Goods
Fire-roasted red peppers: Jarred or canned, these sweet-smoky veggies jazz up any sandwich, salad or pasta dish and add antioxidants and fiber. (Plus, they’re always in season!)
Dry bean soup mixes: Low-sodium versions including spice mixes like Bob’s Red Mill or HamBeens make great no-brainer meal options when you add lean protein, vegetables or even grains.
Snacks/Sweets
Green bean chips: Satisfy your crunch craving with dried and fried whole green beans that also provide a fiber boost. But watch your portions so you don’t overload on fat and salt. Available at Fresh Market stores and online at Amazon.com.
Whole-grain cookies: Combos like oatmeal/raisin/flax give you an antioxidant and fiber boost without sacrificing satisfaction. Brands like Kashi TLC Soft-Baked pack the recommended minimum of 3g of fiber per serving.
Dairy
Labneh: This creamy Middle Eastern yogurt cheese sold mostly at specialty stores is rich in calcium and probiotics. A great lower-calorie substitute for cream cheese (60 vs. 100 calories) in dips, sandwich spreads and cream sauces.
Bakery
Whole-grain naan: A super-versatile source of whole grains, this chewy Indian flatbread can be used for sandwiches and pizzas or served with soups and salads.
Frozen Foods
Chocolate-covered frozen bananas: For about 130 calories, these pops made by Diana’s Banana Babies satisfy your sweet tooth and count toward your 5-a-day fruit and veggie quota.
Frozen edamame: These soybeans are chock full of folate, fiber, iron and protein. Simply boil and eat, toss into a salad or purée into a yummy dip.
