Patched Up!: Resolution-worthy foods

Faced with some extra post-holiday pounds? Battling weight gain is simplified with some easy lifestyle and recipe modifications. Alexis Ratowsky, a registered dietitian with the Roper St. Francis Bariatric & Metabolic Services program shares her list of the top healthy foods worthy of a resolution:

1. Kale, like other leafy greens, is low in calories and high in fiber, Vitamins A, C, K, and folate. However, kale stands apart since it is one of the richest vegetable sources of calcium and iron. 

2. Plain Non-Fat Greek Yogurt has twice the protein of regular yogurt, as well as live-active cultures (i.e. the “good bacteria”) that may help with digestive health. The tart flavor and thick consistency makes it a calorie-saving substitute in recipes for high-fat mayo and sour cream.

3. Blueberries:  A cup of this sweet little fruit is loaded in antioxidants, a good source of fiber, and provides a burst of flavor for only around 80 calories.

4. Wild Salmon, like other cold-water fatty fish, is a lean protein source loaded in heart-healthy omega-3 fatty acids, which may aid the fight against coronary heart disease. The American Heart Association recommends consuming two servings of cold-water fish a week.

5. Sweet Potatoes are high in potassium, vitamin C, caretonoids, and fiber. For a little extra fiber, eat the skin too, but make sure you scrub it well first. Since these tubers are naturally sweet, you don’t need to doctor it up with any sugar or syrup, just poke a few holes and bake it in the oven to allow its natural sweetness to shine. 

6. Red cabbage is not only low in calories, high in water and fiber, and a go-to food for individuals trying to lose weight, but it is also a good source of lycopene and lutein when cooked. Diets rich in lutein may help lower the risk of vision loss associated with aging such as developing cataracts or age-related macular degeneration.

7. Garlic: This little bulb, with a powerful punch of flavor, has been thought for centuries to have a medicinal purpose when incorporated into one’s diet. Research reveals that garlic may have an anti-bacterial effect, help protect against certain cancers, and reduce blood cholesterol levels.

8. Quinoa, a South American super food, was once thought of as the “gold of the Incas” since it’s packed with fiber, magnesium, potassium, and zinc, a complex carbohydrate, and a complete protein. This makes quinoa a particularly good source of protein for vegetarians. It is also gluten-free, which makes it a good option for individuals with a gluten allergy or intolerance.

9. Beans (including soy beans such as edamame) are an excellent source of fiber, which may help lower your cholesterol, as well as provide protein without any saturated fat. Both protein and fiber can help you feel full longer. Half a cup of black beans provides seven grams of fiber and six grams of protein for about 100 calories.

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