When it comes to food there are a lot of don’ts—don’t eat this, don’t cook that. It’s exhausting trying to keep up with all the foods you shouldn’t eat. Plus, focusing on forbidden foods can hold you back in a couple of ways. Because this kind of mindset is not sustainable, you're setting yourself up to fail at your new eating approach. You could also be missing out on essential nutrients if you’re not actively trying to include a variety of foods at every meal. Instead of blacklisting all the bad stuff, here’s a list of foods you should include every day.
All berries are great sources of fiber: Raspberries boast the most at 8 grams per cup—and also contain ellagic acid, a compound with anti-cancer properties. The same amount of blueberries has half the fiber (4 grams), but is packed with anthocyanins, antioxidants that may help keep memory sharp as you age. A cup of strawberries contains 3 grams of fiber, but more than a full day’s recommended dose of skin-firming vitamin C.
Garlic has antibacterial, antifungal and antiviral properties. Most of its disease-fighting potential comes from its sulfur compounds, which act as antioxidants, providing many of its cardiovascular benefits.
Pres an olive and you get one of the healthiest fats in the world. The main benefit of olive oil is that it lowers “bad” LDL cholesterol and raises “good” HDL cholesterol, thanks to its monosaturated fats. Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol buildup.
Cinnamon is one of the most powerful healing spices. It’s become most famous for its ability to improve blood sugar control in people with diabetes. The spice can help prevent blood clots and has antibacterial and anti-inflammatory properties. It has been shown to conquer E. coli, among other types of bacteria.
Lean sources of protein may help speed up your metabolism. “Turkey, chicken breast and beef (without the fat) provide muscle-building protein without contributing too much saturated fat.