The Essential Foods Recommended by Nutrition Experts
Eating a balanced diet is vital for maintaining optimal health. But with so many options available, it can be challenging to know which foods are truly beneficial. Here are three foods that nutritionists agree should be included regularly in your diet, along with recommended intake and their associated health benefits.
Turkey Breast
Recommendation: Consume turkey breast three times a week, with each serving weighing 85 grams, which contains 72 calories.
Turkey breast is an excellent source of protein, providing 7 grams of protein for every 30 grams. This high protein content aids in muscle growth and repair. Additionally, turkey is rich in B vitamins, zinc (which promotes cell growth), and selenium, known for its cancer-fighting properties. Nutritionist Elizabeth Ward from Massachusetts states, “Turkey is packed with essential amino acids while being low in saturated fat, making it a healthy choice. Its high protein content promotes satiety, reducing the likelihood of overeating.”
Olive Oil
Recommendation: Incorporate two tablespoons of olive oil into your daily diet, with each tablespoon containing 119 calories.
Olive oil is renowned for its high content of monounsaturated fatty acids, which are essential for heart health. Research has indicated that these fats can significantly lower the risk of heart disease compared to saturated fats. Moreover, a prominent publication, Nature, highlights that olive oil is rich in anti-inflammatory compounds, which can alleviate pain and swelling much like over-the-counter anti-inflammatory medications, including ibuprofen. By adding a couple of tablespoons of olive oil to your meals, not only will you enhance flavor, but you will also increase your healthy fat intake.
Quinoa
Recommendation: Eat quinoa 2-3 times a week, with 114 grams containing 318 calories.
This nutrient-dense grain, native to the Andes Mountains, may not be familiar to everyone, but its culinary and nutritional value is undeniable. Quinoa has a mild, pleasant flavor that appeals to those who find whole grains unpalatable. Most notably, quinoa contains more protein than any other grain, earning it the title of the “king of grain protein.” Christopher Mohr, a nutrition professor at Louisiana University, emphasizes, “Quinoa is also rich in fiber and B vitamins.”
Final Thoughts
Incorporating these foods into your weekly meal plan can substantially improve your nutritional intake and overall health. By consuming turkey breast, olive oil, and quinoa regularly, you not only benefit from essential nutrients but also enjoy a variety of flavors in your diet.