So you think you know the foods to improve your wellness? Think again! There are six foods that fly under the wellbeing radar, all of them familiar, widely available, affordable, rich in nutrients and taste great.
Beans and Lentils – Beans are rich in protein, fibre, complex carbohydrates, iron, magnesium, potassium and zinc. Nutrition consultant Bonnie Taub-Dix says ‘There are hundreds of essential foods like beans and lentils lining the shelves in the centre aisles that should not be overlooked.’ They’re also cheap, versatile and you can lower the sodium in canned beans by almost 40% just by thoroughly rinsing the beans in water. Try throwing some into soups, stews, salads and greens, or purée beans and add your favourite seasoning to make a veggie dip.
Watermelon – You might think watermelon is high in sugar because it’s so sweet, but you’d be wrong. Aside from it’s thick peel keeping pesticides at bay, Elizabeth Ward, author of Expect the Best, says watermelon should be a staple in everyone’s diet as ‘It is fun to eat, sweet, juicy, low in calories and chock full of vitamins C, A, potassium and lycopene. Because it is so high in water, it helps meet fluid needs.’
Sweet potatoes – This is another food that’s misunderstood as being high in calories and carbohydrates. However, registered dietician Heather Mangieri suggests slow-baking a sweet potato and topping it with black beans and salsa, or a sprinkle of cinnamon, apple purée and crushed pineapple as ‘sweet potatoes are nutritional all-stars and one of the best vegetables you can eat. Not only are they a great source of beta carotene, vitamin C, fibre and potassium, but this highly underrated vegetable is so versatile it can be enjoyed with very few extra calories or embellishment.’
Red cabbage – According to doctor and registered dietician Christine Gerbstadt, red cabbage is ‘A great source of fibre, vitamins A, D and K, folate and lots of trace minerals with only 22 calories,’ per 100g portion. She suggests always having a head of red cabbage in your fridge as you can add it to almost anything, or eat it raw or cooked, sweet or savoury, on its own.
Tinned tomatoes –Dr Chris Rosenbloom, a registered dietician, says that cooked and processed tomatoes are a better source of lycopene than fresh tomatoes, which is a strong antioxidant that may help prevent prostate and other types of cancer. You can use canned tomatoes for pizza, pasta sauce and homemade salsa or toss a can into soups, stews, casseroles, greens or pasta dishes.
Natural, 0% fat Greek yoghurt – All yoghurts are excellent sources of calcium, potassium, protein, zinc and vitamins B6 and B12, but Greek yoghurt is thicker and creamier because the liquid whey is strained out. It also has twice the protein content of regular yoghurts. Dietician Judith Rodriguez notes that it helps you feel full, which is ‘great for weight control’, and you can pair it with sweet fresh fruit or wholegrain cereal.
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