With the holidays come tempting treats, but we want to share with you some ways to beef up the nutrition on your plate, so you can end the year strong. According to dietician Christine Byrne, MPH, RD in her article “7 Foods We Should Be Eating More of in 2022” on Food Network’s Healthy Eats website, there are a number of healthy, widely available foods we can add to our plates. She mentions that you don’t need superfoods, but rather those you can find nearly anywhere that hold nutritional value.
Legumes, which includes beans, peas, and lentils, are the first food Byrne mentions in the article. And she isn’t the only one singing the praises of legumes. Dietitian and food blogger Chelsea Jackle, MFN, RDN recommends using chickpeas, “Aside from being ultra-affordable, accessible, and eco-friendly, [chickpeas are] packed with nutrients and are so versatile. Toss them in salads, try them as a roasted crunchy snack or add them to soup for some added fiber, protein, vitamins and minerals.” You can also do this with other beans as well. Of course, hummus is always a quick and easy plant-based option that can be used as a snack or as a dip or a healthy mayonnaise substitute in salads and sandwiches.
A nutrient that is not found in many foods, and yet is necessary to our health, is vitamin D. Vitamin D helps with bone and muscle health along with supporting the immune system. Enter UV-treated mushrooms. Some food producers have started exposing their mushrooms to UV light before packing which dramatically increases their vitamin D content. Only a half cup of UV-treated mushrooms will deliver half of your daily requirement. We think that is absolutely amazing! “Mushrooms are a budget-friendly way to add more plant-based foods to the diet and also a great substitute for meat in some recipes because they are similar in texture,” says Brynn McDowell, RD, owner of The Domestic Dietitian. “I love using finely chopped mushrooms in burgers to replace some of the ground beef, and my family can’t even tell the difference.”
Another good source of nutrition that is quick and easy are canned, frozen, and freeze-dried fruits. During quarantine, it’s nice to have options that will last. According to Abby Chan, MS, RD, a dietitian and co-owner of Evolve Flagstaff, “Canned fruit is shelf-stable, loaded with nutrients and very digestible for those with sensitive guts.” They are not only less expensive than fresh fruits, but also just as nutritious and even more convenient. Win-win! Not to mention “Freeze-dried fruits, like strawberries, are a shelf-stable fruit option and a nutrient-rich snack option for busy kids (plus a mess-free choice for on-the-go schedules),” says Emily Schiller, RD, a plant-forward and family-focused registered dietitian nutritionist.
In addition to other foods mentioned in the article such as seaweed and kelp, meatless “chicken”, and DIY fermented foods, seeds are another ubiquitous, nutritional food we should all strive to add more of in our diets. After all, “Seeds are a great on-the-go snack for the whole family,” says Nicole Stefanow, MS, RD, and dietician. Seeds are not only healthy but versatile as well.
So, as you can see, there are numerous ways we can add more health to our plates. Happy, healthy cooking and eating!
Original Article: https://www.foodnetwork.com/healthyeats/healthy-tips/foods-to-eat-more-of-in-2022
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