Healthy Foods from A-Z, “O”
Good Morning Everyone!
We are on to the letter “O” in our journey through the alphabet of healthy foods!
Olive Oil –
Nearly every nutrition expert agrees that a moderate amount of fat consumption plays an important role in eating a healthy diet. It provides our bodies with energy, is essential for growth and development, and is necessary for absorbing vitamins.
However, it is important to know that there are good fats and bad fats.
Good fats include:
- Monounsaturated (i.e. avocados, olive oil)
- Polyunsaturated (i.e. nuts, fish, sunflower oil)
- Omega-3 polyunsaturated (i.e. fatty fishes like salmon, vegetable oils)
Fats to avoid:
- Trans (i.e. margarine, donuts and any packaged cookie, cracker, pie etc.…)
Olive oil contains no cholesterol, no sodium, no trans fat, no sugars, and is a rich source of monounsaturated fat – all of which add up to better health.
Olive oil is the main source of dietary fat in the Mediterranean region in countries like Italy and Greece, which are associated with the lowest rates of heart disease and Alzheimer’s disease, and have the highest adult life expectancies in the world.
Fortunately, olive oil is available throughout the year so take advantage of that and start putting it on your salads, fish, pasta, bread and really anything else.
Important Note: Buying the right type of olive oil is incredibly important!! The BEST type available is Extra Virgin Olive Oil! It is extracted using natural methods and standardized for purity.
For more information visit:
http://authoritynutrition.com/
http://www.filippoberio.com/
Some great and healthy recipes for olive oil include:
Basic Oil and Vinegar Salad Dressing – http://food.unl.edu/fnh/olive-
Quick and Easy Olive Oil Biscuits – http://inthekitchenwithkath.
Baked Parmesan Zucchini with a Olive Oil Drizzle – http://damndelicious.net/2014/
Oatmeal –
Have you ever heard the saying “a hearty bowl of oatmeal in the morning sticks to your ribs”? Its true! Oatmeal contains soluble fiber, which stays in your stomach longer so you feel fuller for longer.
There are four types of Oatmeal:
- Steel-cut oats
- Rolled oats
- Scottish oats
- Instant oats
Instant oats tend to have sweeteners or flavors added to them.
Rule of Thumb: The less processed the oats are, the more fiber they contain and the more health benefits can be gained from eating them.
Top Health benefits:
- Boosts energy
- Supports weight loss
- Boosts heart health
- Stabilizes blood sugar levels
Tips for Making Oatmeal:
- Make oatmeal with milk instead of water to increase the protein and calcium
- Ramp up the healthfulness by stirring in some yogurt with live active cultures and reap the health benefits of probiotics
- Add fresh fruit such as blueberries, strawberries, bananas, or apples to increase the fiber, vitamins and minerals, as well as add anti-oxidant rich phytochemicals. No fresh fruit? Add dried fruit such as raisins or cranberries
- Add nuts such as walnuts, pecans, olive oil, and sunflower seeds to add heart healthy mono or poly-unsaturated fatty acids and protein. The added fat will also help you stay full even longer
- For added sweetness without the calories, consider adding stevia or another low calorie sugar substitute
For more information visit:
Some great and healthy recipes for oatmeal include:
Creamy Blueberry-Pecan Oatmeal – http://www.eatingwell.com/
Oatmeal Crusted Chicken Tenders – http://www.momalwaysfindsout.
Oatmeal Pancakes – https://blog.myfitnesspal.com/