Many foods get touted for their super qualities, but we often overlook some everyday foods that are packed with nutrients. Nutrition experts from around the country weighed in on which highly healthy foods are often forgotten.
1. Chickpeas
“In published research, chickpeas have been shown to boost satiety, naturally reduce the desire to eat processed snacks and curb eating overall. Chickpeas also help support good digestive health and are incredibly nutrient-rich (providing slow-burning carbs, fiber, protein, vitamins, minerals and antioxidants), gluten-free, non-allergenic, plant-based, affordable and versatile.
“Mashed chickpeas can be used in place of eggs in a breakfast scramble or made into crab cake alternatives. Whole chickpeas can be added to garden salads, oven-roasted for a simple snack or pureed to make hummus. Chickpeas can even be incorporated into desserts! In “Slim Down Now,” I use chickpea flour in my brownie bites recipe, as well as in the dark chocolate truffle treats.”
— Cynthia Sass, a registered dietitian and author of “Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast”
2. Onions
“The humble vegetable, onion, is seriously under-appreciated. Most people don’t realize that when you chop up a whole onion and add it to your favorite dish, whether it’s soup, an entree, a casserole or a side dish, you are adding a serving of veggies to your day! Not only are these bulbs packed with nutrients, such as fiber, minerals and vitamins C and B6, but the sulfur-containing compounds and polyphenols in onions may help protect your health, too.
“Best of all, onions add so much amazing flavor and aroma to dishes. Just saute a chopped onion in a bit of olive oil and the caramelized flavors will add such pizzazz to just about any dish, soup, stew, salad, dip, sandwich, pizza, entree, sauce or casserole.”
— Sharon Palmer, a registered dietitian and author of “Plant-Powered for Life”
3. Walnuts
“You see almonds, peanuts and cashews in most nut mixes, but walnuts are often left out. Walnuts are packed with omega-3s, fiber, antioxidants and essential nutrients. They have also shown to help lower cholesterol and reduce the risk of diabetes and certain cancers. This powerful nut should be one of the top foods in most American diets.”
— Jim White, a registered dietitian, exercise physiologist and owner of Jim White Fitness and Nutrition Studios
4. Potatoes
“For the money and your blood pressure, you can’t beat a traditional baked spud: A 1-cup serving of potatoes (about one small baked potato) costs less than 20 cents and will provide over 650 milligrams of blood pressure-lowering potassium. Since most Americans are falling short of this nutrient, a potato is a cheap way to fight high blood pressure.
“A small baked potato is only 113 calories, so do not believe that old wives’ tale that baked potatoes are ‘fattening.’ Stuff a cooked spud with veggies, cottage cheese and Greek yogurt for a filling — but low-cost — low-calorie meal.”
— Joan Salge Blake, a registered dietitian and clinical associate professor at Boston University
5. Strawberries
“Most people don’t know just how nutrient-rich strawberries can be. A serving (about 8 strawberries) contains more vitamin C than an orange and a whopping 220 milligrams of potassium. One serving is also naturally low in sugar with only 7 grams of natural sugar and 45 calories. They’re also packed with 3 grams of satisfying fiber.”
— Mitzi Dulan , a registered dietitian and author of “The Pinterest Diet: How to Pin Your Way Thin” and team nutritionist for the Kansas City Royals
6. Pasta
“For the most part, pasta can be a great source of fiber in the diet, depending on the brand you buy. Fact is, kids love it. It’s inexpensive, versatile and easy to prepare. It is essentially a conduit or vehicle for getting other nutrients in the body, depending on what you add to it.”
— Felicia D. Stoler, a registered dietitian and author of “Living Skinny in Fat Genes”
7. Canned Beans
“Canned foods have a bad reputation, when in reality, as long as you are choosing no-added-salt versions, they can provide a variety of nutrients. Canned beans in particular are my favorite go-to for a simple, cheap and quick protein source. I always keep a few cans in my pantry for nights when I need a fast meal. Simply heat the beans on the stovetop, then toss them with 1/2 cup of quinoa or farro, a cup of steamed veggies, a drizzle of olive oil and some spices — and you have a quick, one-dish meal.”
— Alissa Rumsey , a New York City-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics
8. Orange Juice
“Orange juice packs in natural sweetness and boasts vital nutrients. One 8-ounce cup provides an excellent source of vitamin C and a good source of folic acid and thiamin. It also doesn’t have sodium. Some recent studies suggest that drinking orange juice may improve nutritional intake or be associated with a better quality diet in children and adults without adversely affecting body weight. Although current dietary guidelines suggest fiber-rich fruit as the best way to meet your daily quota, small amounts of 100 percent juice can provide nutrients, taste and variety to your diet.”
— Elisa Zied , a registered dietitian and author of “Younger Next Week”
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