Page 61 - EatingWell Special Edition Superfoods 2019
P. 61
GIVE SPINACH A
QUICK TOSS IN
HOT, GARLICKY OIL
FOR THE PERFECT
QUICK AND EASY
SIDE DISH.
flexible and decrease stuff boosts the risk of weight over a five-year helps produce a neuro-
blood pressure. heart disease. A better period, reports 2017 transmitter essential
option is plain Greek research in the European for memory and mood.
SWAP FLAVORED yogurt, which packs Journal of Nutrition. What What’s more, mounting
YOGURT FOR PLAIN more satiating protein does that mean for you? research is finding that
GREEK YOGURT compared with the Don’t be afraid to grab egg consumption isn’t
Yogurt supplies probiotics regular kind and saves a a handful of pistachios linked to an increased
that support a healthy few teaspoons of sugar. for a snack, top yogurt risk of heart disease or
gastrointestinal (GI) Top with chopped fruit with slivered almonds or diabetes, so eat up.
system, but it also shines or nuts and sprinkle with slather cashew butter on
as a top ticker protector. cinnamon to sweeten. a sweet potato. SWAP DIET SODA
Hypertensive adults, or FOR KOMBUCHA
people with high blood SWAP REDUCED-FAT SWAP CEREAL If the afternoon calls for a
pressure, who reported CRACKERS FOR NUTS FOR EGGS sip of something bubbly,
eating yogurt at least It can be tempting to Don’t save eggs for a trade your diet soda
twice a week had up choose a lower-calorie weekend treat. Unlike (which is sweetened with
to a 21% lower risk of option, like reduced-fat cereal, which often artificial sweeteners) for
cardiovascular disease crackers, especially if contains a hefty dose of kombucha. The slightly
compared with those weight loss is your goal. added sugar (and may sweet tea drink, often
who ate yogurt once a However, these crackers be made with refined made from black or
month, said a 2018 study are usually highly grains), an egg has an green tea, is fermented
in the American Journal processed carbs that impressive nutritional with bacteria and yeast
of Hypertension. Just be do nothing to keep you profile all wrapped up in and delivers a boost
sure to reach for the plain satiated. Even though a small package. Per egg, of healthy bacteria to
yogurt: flavored yogurts nuts are higher in fat (and you’ll get 70 calories, 6 your GI system. Most
are often filled with calories), it’s a satiating grams of protein and 5 store-bought kombucha
sugar; some have more and heart-healthy grams of fat, all of which options are sweetened
than 20 grams per cup. unsaturated fat. Plus, make your meal satiating with fruit juice or herbs,
As the American Heart nuts are waistline-smart. and satisfying. The yolks and a single serving can
Association notes, eating People who report eating are also a source of the pack as little as 2 grams
too much of the sweet nuts are less likely to gain nutrient choline, which of sugar. •
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