By: Alana Gold, Registered Dietitian

Picture the scenario: It’s 2004 and you vow to start the year off healthy. Your goal is to go to the grocery store and stock up on nutritious foods that can promote health and protect against disease.  Although you have the best of intentions, as soon as you hit the cookie aisle, you give into temptation and unhealthy foods seem to rapidly creep back into your diet.

At Truestar we firmly believe you are what you eat!  Fill your shopping cart with our list of delicious, nutritious foods so you can eat smart and be healthy this coming year.

1. Colorful fruits and vegetables:  Red, green, orange, yellow and purple—more color means more variety of healthful nutrients and disease fighting compounds, such as antioxidants.  Studies show that consuming 5-10 servings of fruits and vegetables a day can help prevent and fight many diseases such as obesity, cancer and heart disease.  Try berries, apples, oranges, leafy greens, carrots, squash, sweet potato and peppers.

2. Complex carbohydrates: 100% whole grain, whole wheat, oat bran, rye, spelt and kamut are complex carbohydrates that provide your body with the energy, B vitamins and fiber it needs.  Look for breads, cereals, pastas and crackers that say “good source of fiber” or “high fiber”.  Avoid simple carbohydrates such as white breads, crackers and other products made from white flour, which are stripped of their nutrients and fiber and are not a good source of nutrition.

3. Omega-3 eggs: Omega-3 eggs are similar to regular eggs except that they’ve been fortified with omega-3 fatty acids.  Omega-3 fatty acids have been shown to help prevent and reverse heart disease, reduce inflammatory response and help repair nails, skin and hair.  Try having an omega-3 egg omelet for breakfast or use omega-3 eggs in homemade baked goods.

4. Soy: Soymilk, tofu and soy burgers are just a few of the many variations of soy to hit supermarket shelves.  Soy is a protein-rich bean that contains little or no cholesterol or saturated fat and has many health benefits—such as protecting against heart disease and some forms of cancer, decreasing the risk for osteoporosis and improving symptoms of menopause. Soy is also a good milk substitute for individuals with lactose intolerance. Try Truestar’s Nutrition plans which include soymilk, tofu, soy burgers, textured vegetable protein and soy nuts.

5. Salmon: This coldwater fish is a rich protein source, loaded with vitamins D, B6 and B12.  Salmon is also a good source of vitamin E, which has been shown to reduce the risk of heart disease. Salmon is low in saturated (bad) fat and high in omega-3 (good) fat.  Try having salmon fillets for dinner or enjoy salmon in salads, sushi or pastas. 

6. Legumes:  Beans, peas and lentils are highly nutritious foods that are a good source of cholesterol-lowering soluble fiber. Legumes rank low on the Glycemic Index scale helping regulate blood sugar levels by producing less insulin.  Legumes also provide useful protein, iron and B vitamins for those eating vegetarian diets. Try adding kidney beans, chickpeas or soybeans to salads, wraps, soups and pasta. If you experience gas from eating beans, soak the beans overnight and drink plenty of water.

7. Avocado: Avocadoes have gotten an undeserved bad rap due to their high fat content.  But what most people don’t know is that the high fat content is mostly of the monounsaturated kind, which can actually improve cholesterol levels in the body and promote heart health.  Avocados are also an excellent source of folate and potassium and contain fibre. Try adding sliced avocado to wraps and salads or enjoy tortillas chips with guacamole dip. 

8. Green Tea:  The Chinese have been reaping the health benefits of green tea since ancient times and now it’s your turn!  Green tea has been shown to prevent certain types of cancers, reduce blood cholesterol levels, aid in weight loss, strengthen immunity and increase energy. Green tea’s protective effects appear to be due a powerful antioxidant called polyphenol.  Try drinking green tea instead of your morning coffee.

Other ways to be healthy this New Year:

• Stay hydrated:  Fluids are essential to health because water regulates body temperature, transports nutrients to cells in the body and carries waste material away from the body.  Be sure to drink six to eight eight-ounce glasses of fresh, clean water daily.

• Get moving:  Utilize Truestar’s Exercise Program to get fit and keep your body’s systems in check.

• Be a positive thinker: The Truestar Attitude Plan can help you achieve a healthy mind, body and soul—all essential for a long, happy life.

• Get your zzz’s:  Ensuring you get adequate sleep is essential to good health.  Click here for helpful Sleep Tips.

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