Page 60 - EatingWell Special Edition Superfoods 2019

Y O U R H E A L T H I E S T M E A L T I M E
Simple SWAP A BAGEL
FOR OATMEAL
Skip the morning routine
Superfood of refined carbohydrates
at breakfast. Pastries,
cereals, bars—they’re
Trade-Ups sugar-filled, highly
processed products
that aren’t good for your
These easy and delicious energy or your waistline.
They may cause your
swaps can make a big difference blood sugar to spike and
in your health. then drop, which can
leave you grumpy and
hungry before the lunch
BY JESSICA MIGALA
hour arrives. Instead,
choose a bowl of hearty
Improving your diet doesn’t mean overhauling oatmeal. Steel-cut oats,
everything and starting at square one. Sometimes all a whole-grain option,
you need to do is make small upgrades to what you’re deliver filling fiber, which
already eating. These trade-ups do just that, boosting can help you feel full all
the fiber, protein and nutrient content of your food, morning. Plus, they are
all for little effort. You’ll save on sugar, eliminate heart-healthy and may
processed grains and feel fuller and more satisfied reduce your cholesterol.
in the process. From a tiny tweak in your breakfast Top with nuts and
routine to a better-for-you salad green, here are berries for a boost of
several small swaps to start making today. natural sweetness and
crunch—and more fiber,
some protein, vitamins
and healthy fats.
SWAP MIXED GREENS
FOR SPINACH
On its own, a field-green
mix, which often includes
lettuces like romaine and
butter, is a nutritious pick,
offering an impressive
amount of vitamins A
and C. However, filling
your bowl with spinach
boosts the good-for-
you benefits from
your salad even more.
Spinach packs twice the
energy-revving iron as
romaine and more than
four times the vitamin
K, which plays a role in
bone metabolism. What’s
more, research shows
that compounds called
nitrates found in spinach
may also keep arteries