1. Fresh Fruit
Mangos, grapes, kiwis, oranges, bananas. Fresh and frozen fruit are perfect packages of energy. Fruit has enzymes and amino acids that work with our bodies to help recognize and absorb nutrients. For example, vitamin C is necessary to best absorb plant sources of iron. Fruit can be chopped and prepared ahead of time, eaten whole as it is, or mixed into salads, grain dishes, blended into smoothies, frozen and blended into sorbets, and even used for healthy pies, muffins, and desserts. Try fruits that you've never experienced before, there are SO MANY fruits out there – I challenge you to try them all.
2. Dried Fruit
Raisins, dried figs, dates. All fruit is a fantastic source of carbohydrates combined with vitamins, minerals, antioxidants, and fiber. The difference with dried fruit is the amount of water. Dried fruits are a more concentrated source of carbohydrate sugars. They are great post workout to replenish glycogen stores and work as fantastic energy chews for prolonged endurance activities. Fresh fruit is also great pre and post workout because it has more water, so it will not increase the blood sugars as quickly. I prefer using mashed dried fruits as sweetener instead of refined sugars. Try plump medjool dates, they are the sweetest!
3. Starchy Vegetables
Potatoes, beets, carrots, sweet potatoes, corn. Yes, these are in fact vegetables and they are also amazing sources of antioxidants, vitamins, minerals and fiber. I recommend steaming or boiling as opposed to roasting or eating raw because the antioxidants and vitamins have been shown to be more bioavailable when the fibers are broken down by the heat, but too high of heat destroys enzymes and antioxidants, and actually may age us by producing AGEs (advanced glycation end products) and toxins like acrylamide in roasted potatoes.
4. Non Starchy Vegetables (vegetables usually considered carbohydrate sources, yet 50% of calories can come from protein)
Leafy greens, broccoli, asparagus and mushrooms. These are the most incredibly dense source of antioxidants, vitamins, minerals, fiber, and everything to cure what ails you. I recommend eating these babies raw. According to Purdue University's Dr. Silvia Stan, in reference to raw vegetables preventing cancer with antioxidants, “During metabolism and absorption, some phytochemicals [antioxidants] need to be broken in a certain way so they can be conjugated [absorbed], and in order to be absorbed they need the action of a certain enzyme. For example, isothiocyanates [a type of antioxidant] need an enzyme called myrosinase, which is released during chewing of the raw vegetable. If the food is boiled, the enzyme is inactivated, so obviously that is going to affect the action of the phytochemicals." Bottom line: heat destroys the antioxidants our body needs! Baby, I like it raw.
5. Grains
Rice, oats, quinoa, millet, barley, buckwheat and bulgur. White rice contains just the endosperm of the grain, which is still a good source of clean carbohydrates and some protein, but brown rice contains the bran, germ, and the endosperm, which contain lots of vitamins, minerals and fiber. The less processed, the better. Try getting rolled oats instead of sugary cereals and brown rice instead of white. I also think I will include pasta in this category. Try whole grain varieties.
6. Baked Goods
Breads, pretzels, cupcakes, muffins, bagels, cakes and cookies. These may have added empty calories like refined fats and sugars, so be sure to read the ingredients labels. I recommend making these from scratch so you can use dried fruit as a sweetener and replace applesauce with some of the oils for a healthier and more delicious product. Try purchasing whole grain breads instead of refined varieties for more nutrients.
