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12 Days of Fitness 2012 – Day 4: 51 Foods You SHOULD Be Eating

December 13, 2012 0 Comments

(This is Part 4 of a 12 part series to provide you with some helpful fitness tips over the holiday season)

healthy_whole_foodsWhen it comes to healthy eating, the focus is often on what not to eat vs. what to eat. So, I thought I’d share with you today a guest blog repost from a Penn State colleague, Dr. Chris Mohr, an internationally known nutrition expert, which lists the foods he suggests we should be eating rather than focusing on what we should not. Let’s face it, most are aware of what foods should be avoided so I hope this list helps to enlighten and perhaps introduce options not thought of often.

Spinach
Wild salmon (fresh and/or canned)
Blueberries
Raspberries
Swiss chard
Quinoa
Rolled oats
Pistachios
Barramundi
Plain Greek yogurt
Apples
Red bell peppers
Yellow bell peppers
Orange bell peppers
Lean red meat
Whole eggs
Blackberries
Almonds
Sardines
Carrots
Black tea
Green tea
Pink grapefruit
Turmeric
Kale
Cauliflower
Red grapes
Nut butters (peanut butter, almond butter, cashew butter, etc)
Coconut (either fresh, where you crack the shell or unsweetened, shredded)
Strawberries
Avocados
Tomatoes (raw and cooked as both have unique benefits)
Pumpkin
Unsweetened, raw cocoa powder or cocoa nibs
Pineapple
Sweet potatoes or yams
Beans (black, kidney, chick peas, red beans, etc)
Lentils
Garlic
Broccoli
Red and green cabbage
Onions
Dark Cherries
Cinnamon
Oat bran
Beets
Barley
Mushrooms (all types)
Canola and olive oils (replace other less healthy fats with these, don’t simply add these to the diet)
Farro (a whole grain that’s super high in fiber)
Coffee (without sugar, cream and everything else)

Wow, there you have it – 51 of our favorite foods (and beverages).  Is this comprehensive of every single food that’s amazing for you?  Of course not.  But it is a pretty solid list of fantastic foods.  Variety and quality is the key.  Aim for foods with one ingredient when you eat (vs. processed options with many ingredients you can’t pronounce) and you’ll be much better off.

Thank you Dr. Mohr!

Til next time, train smart, eat well, and be better.

See you tomorrow for Day 5 of the 12 Days of Fitness

My 2012 Fitness Challenge personal update – 34,700 push ups done as of publishing time

 

 

 

About the Author:

Jeff Harrison is a fitness coach based in Pottstown, PA. He received a BS in Exercise and Sport Science from Penn State University and is an NSCA Certified Strength and Conditioning Specialist (CSCS), NSCA Certified Personal Trainer (NSCA-CPT) and ACE Advanced Health and Fitness Specialist (ACE-AHFS). Jeff's articles have been published in peer-reviewed journals as well as consumer oriented websites and magazines.

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