Sweet potatoes are packed with beneficial nutrients such as beta-carotene, vitamin C, potassium and fiber (. Focus on filling your plate with whole grains, lean or plant-based proteins, and lots of vegetables for a big nutritional boost, recommends Beth Stark, RDN, LDN. While there are more than 10 foods that we recommend including on a regular basis (variety is an important part of a healthy diet), the following 10 foods offer some of the most important nutritional benefits you can get. Sustainability is something to consider when choosing salmon.
Manaker recommends looking for options that have integrity, seeking the certified seal of Best Aquaculture Practices. Salmon is also incredibly versatile. Whether you're buying fresh or canned produce, our salmon pastries are a favorite, or try our salmon with honey and garlic for an easy and delicious dinner. While both white sweet potatoes and sweet potatoes can be part of a healthy diet, traditional orange sweet potatoes have a bit of an advantage, offering more than 280% of daily vitamin A needs and 8 grams of fiber per cup, according to the USDA.
Other varieties of purple and white sweet potatoes provide different phytonutrients. For example, purple sweet potatoes contain compounds that may improve heart health and reduce inflammation. Both orange and purple sweet potatoes can also contribute to eye health. They can be enjoyed in many ways: baked, roasted, crushed or even stuffed.
They can also be used in soups, stews, pasta dishes and more. Check out these 25 sweet potato dinner recipes for inspiration. Research has shown that eating plant-based protein has incredible health benefits, and chickpeas are no exception. Chickpeas are a tasty and versatile addition to dinner because they provide plant-based protein, fiber and other satisfying nutrients such as selenium, iron and folic acid.
They're also considered a low-glycemic food because of their fiber and protein content, meaning they help keep blood sugar levels stable during digestion, Stark says. Chickpeas can be added to almost any dish, from the main course to the side dish or salad, to increase nutrients. Stark recommends swapping them for meat in stews, soups, salads and pasta dishes for meatless options. But the possibilities are practically endless.
Not sure where to start? Check out these healthy recipes that start with a can of garbanzos. Tempeh is a fermented soy product that provides plant-based proteins (more than double the amount of tofu), healthy fats and important vitamins and minerals to the diet. Tempeh is a fermented food that contains prebiotics and contributes to intestinal health. Tempeh is also more versatile than tofu.
It absorbs the flavors of the dish, making it a great choice for many different foods, says Stefanie Di Tella, MSCFN, RD, owner of Fuel with Stef. Tempeh can be chopped to reproduce the texture of minced meat, roasted or baked in strips to make a sandwich, marinated and charred on the top of a bowl, or in cubes and added to a stir-fry. New to tempeh? Try our quinoa and tempeh bowl with sesame and honey or our 26% tempeh glazed brown rice bowls with gochujang for starters. Wheat berries are a whole grain that offers a nutty flavor and a slightly chewy texture and can be used in place of most other whole grains.
A half-cup serving (cooked) offers more than 4 grams of fiber and 6 grams of protein. These two components help wheat berries digest more slowly than refined grains and even some other whole grains. Slower gastric emptying is particularly beneficial for people trying to control blood sugar. However, it also benefits anyone who wants to avoid that spike and fall in energy after meals.
Eating whole grains may reduce the risk of heart disease, improve insulin sensitivity and contribute to a healthy intestine. Get the Coriander and Lime Shrimp Wraps recipe. Get the Air Fryer Orange Chicken recipe. That's the idea behind these quick and easy recipes for dinner any night, including this fun version of Enchiladas.