I recently wrote a blog on my favorite “super foods”, but I realized that only a few of those foods are portable. With everyone being so busy these days and many of us eating in our cars or at our desks, portable super foods are a necessity. I came up with my five favorite super foods for those of us who are always on the go. They’re all extremely healthy and they will stay in one piece in your lunch bag.
1. Cheese and Whole Grain Crackers – This combination provides protein, carbohydrates and fiber to keep you feeling full and satisfied. Cut a few slices of your favorite low fat cheese and make sure you choose a cracker with whole grains like wheat or oats and no hydrogenated oils. The fiber is great for your digestion and your heart health. This is a no fuss lunch. You can add a salad to make it a real “super lunch”.
2. Leafy Greens – Leafy greens are always on a super foods list. The best part about them is that they travel well. Leafy greens are low in calories but high in nutrients. They contain iron and calcium which many women lack in their diet. They are high in vitamins C and E which are powerful antioxidants. They are also high in vitamin K which is important for protecting bones and regulating blood clotting. Try a salad dressing with a little fat to increase absorption of vitamin K. Leafy greens contain many other phytonutrients such as beta carotene and lutein which can help protect our eyes as we age. A salad of leafy greens is a great addition to some cheese and crackers.
3. Hard Boiled Eggs – A hard boiled egg travels well. Eggs are a great source of high quality protein. They contain some healthy fat and will keep you feeling full and satisfied. They may not have as much of an effect on cholesterol as previously thought and they are a great source of choline, vitamin D and lutein which are all very important for brain and eye health.
4. Nuts – Nuts may be the most portable super food. Just put them in a bag and go. When you’re ready, take them out and eat! Nuts contain healthy fats and are a heart healthy choice. They have been found to lower bad cholesterol and protect against some forms of cancer. Try mixing some nuts in with yogurt or dried fruit. Nuts are high in calories and a little goes a long way with regards to health so make sure your portions are small.
5. Avocado – Avocado can travel well. You can wait until you are ready to eat it to cut it. Just slice it in half and eat. Avocados contain many nutrients including, vitamins K, C and B6, potassium and folic acid. It also contains the heart healthy monounsaturated fat. Avocados have also been linked to improved cardiovascular health and reduced risk of some cancers and stroke. Cut some up and mix with some nuts or try adding to a salad.
I hope you like some of my “On the Go” Super Foods. Try a few each week and you will be doing yourself a favor. They all taste great and bring a variety of health benefits.
- Jennifer
Labels: healthy eating, Jennifer, nuts
|
