by Edwina Lee RN, MSN
Need to expand that diet list to include more “favorite foods? Try some of the following:
Eggs – Yum! one of my favorite foods high in protein. But eggs are not only a good source of protein, they contain elements linked to memory preservation (and who doesn’t need that!) and vision protection. We use eggs for lots of entrees in addition to salads, omelets and just eating them as plain old boiled eggs for a snack.
Green Tea – A great super food, full of a huge concentration of free-radical fighting antioxidants. Clinical studies have suggested it is also a metabolism booster and fat burner, something most of us can sure benefit from. Research also suggests green tea may help fight other health conditions including several cancers, heart disease, high cholesterol, bowel disease, diabetes and more.
Fatty Fish – This group includes blue fin tuna, salmon, sardines and herring which are low in calories, high in omega-3 fatty acids (good for brain health and memory) and some even include vitamin D for bone health. Add a little fish to your salads or eat them alone. Salmon is one of my favorite fish especially with lomi salmon—just have to remember to leave out the poi.
Beans and Legumes – Great food included in the protein as well as the vegetable group. This food group is not only tasty but is an excellent vegetarian alternative. It is also a good source of fiber, folate and potassium. Lentil soup, a favorite at home, is great with a little tomato sauce and other vegetables. The best part is a bowl of lentils is low in calories, but high in nutritional value.
Berries – Those small mighty berries are full of antioxidants, fiber, potassium, vitamin C and folate. Some are even rich in memory boosting flavonoids. Berries can be used in cereals, salads, smoothies or eaten as a simple snack. And just think one cup of berries is only 85 calories.