8 foods you should eat everyday...

In my Eat this...Not that book he suggests the 8 foods we should eat evryday. I found this interesting.


SPINACH: This is a muscle builder rich in Omega-3s and folate. These two things reduce the risk of heart disease, stroke, and osteoporosis. It is packed with lutein which aids in the fight against macular degeneration. Aim for 1 cup of fresh or ½ cup cooked per day.

YOGURT: This contains the good bacteria in your body. It helps boost your immune system and provides protection against cancer. Make sure the label reads “live and active cultures.”

TOMATOES: packed with lycopene, they have been proved to reduce gthe risk of bladder,lung,prostate,skin, and stomach cancers. Aim for 22mg of lycopene a day that is about 8 red cherry tomatoes or 1 glass of tomato juice.

CARROTS: Most red, yellow, or orange vegetables and fruits are spiked with carotenoids. They reduce the risk of a wide spread cancers and improve your skin tone. Aim for ½ cup a day.

BLUEBERRIES: They have more antioxidants than any other North American fruit. They are rich in fiber and Vitamins. Aim for 1 cup fresh or ½ cup frozen. ACAI, which is a sister to the blueberry has even more antioxidants.

BLACK BEANS: Beans are good for your heart but black beans boost your brain power. They’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. ½ cup serving provides you with 8 grams of protein and 7.5 g of fiber.

WALNUTS: Richer in heart healthy omega 3’s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much protein than chicken it is no wonder we should eat these. Aim for 1 ounce or 7 nuts a day. It is a great post-workout snack.

OATS: These are packed with soluble fiber, which lowers your risk of heart disease. Yes, oats are loaded with carbs but the release of those sugars is slowed by the fiber. They hae 10 grams of protein per ½ cup serving so they deliver slow and steady energy. Aim for ½ cup a day.