Top Super Foods for 2012

       Chia Seeds:

                  Yes these are the same seeds used in chia pets. Who would have guessed you could eat them too! Chia seeds are a great source of vitamins, minerals, fiber, omega-3 fatty acids and protein. They can be added to salad, blended into smoothies, or added to your favorite vegetarian dish.

    Kale:  

                Kale is a recent trendy  green leafy vegetable high in vitamins A,C, K, and fiber. It can be baked to make chips, blended into smoothies or added to any of your favorite dishes.

      Adzuki Beans:

                Adzuki beans are small red beans found in China and are high in magnesium, potassium, iron and zinc. These beans are often called the “weight loss bean” because they are low in calories and fat. For those of you who are sensitive to beans, these beans are less gas forming and may be better tolerated.

    Quinoa:

               Many of you may have heard of this grain when it became big in 2011. It continues to be a hit because of its versatility and high nutrition content. This grain in great for those with gluten allergy and for vegans because it is gluten free and provides 8 essential amino acids.

    Nuts: 

                Nuts are delicious and nutritious, they are a good source of healthy fats, protein, fiber, vitamins, minerals, and antioxidants. They make for a great snack and addition to salads, oatmeal and main dishes. Use sparingly, a serving is about 12 nuts!

                                                      

      Greek Yogurt:

               My all time favorite, a food I definitely can’t live without. It’s amazing how quickly this yogurt took off and is becoming more and more popular each day. Its’ high protein, low carb content make it a great snack, breakfast, dessert, or ingredient in endless recipes.

                                           

      Beets: 

              Beets are a widely known, yet underappreciated vegetable. Beets contain a unique phytonutrient called betalain which has been found to have anti-oxidant , anti-inflammatory and detoxification properties.  Add to your salad  or blend into a juice.

3 a Day! Why Greek Yogurt is a Great Way to Increase Your Dairy Intake.

Challenge: Have three servings of dairy a day.

Flavor of the Week: Greek Yogurt

It is recommended by the USDA to have three servings of low fat dairy a day( 8 oz milk, 6 oz yogurt or 1 oz cheese). One healthy and tasty way to help meet your dairy intake is to add greek yogurt into your diet! As a dietitian I recommend greek yogurt to my patients and have gotten many of my friends and family hooked! And this is why....

What makes greek yogurt greek?

Well, it all has to do with how it's made. Greek yogurt is strained using a special technique to remove excess liquid while leaving the whey protein naturally found in milk. This is why greek yogurt is thicker and creamier, and contains more protein than regular yogurt. This straining technique along with the probiotics help remove lactose, the natural sugar found in milk, making greek yogurt easier for those who are lactose intolerant to tolerate.

Why is greek yogurt so healthy?

In comparison to regular yogurt, greek yogurt contains 2 to 3 times as much protein. One serving of greek yogurt (6 oz) contains about 14-20 grams of protein, which is equivalent to 2-3 ounces of meat!

It is also a good source of calcium, containing 20% of your daily calcium needs, helping you build strong bones! Greek yogurt is also low in sodium and high in potassium, helping lower elevated blood pressure. Lastly, greek yogurt contains probiotics also known as “good bacteria”. They are living organisms naturally found in foods and supplements that help replenish and strengthen bacteria naturally found in your body.

Nutrition comparison Greek vs. Regular Yogurt

	Calories	Carbohydrate	Protein	Fat
Chobani Greek Blueberry	140	20 grams	14 grams	0 grams
Yoplait Mixed Berry	170	33 grams	5 grams	1.5 grams

* Note: Greek Yogurt is lower in calories, carbohydrate and fat, and higher in protein!

How to incorporate Greek yogurt into your diet.

1) For breakfast: add in your favorite fresh, dried, or frozen fruit and low fat granola.

2) Eat as a snack or dessert

3) Substitute plain greek yogurt for mayo or sour cream:

- Use in a creamy dressing
- Add to tacos, or baked potato
- Use in vegetable dip by mixing in your favorite seasonings like garlic, dill, or parsley.

So, I challenge you to try greek yogurt if you haven't before. And if you have, I challenge you to use greek yogurt in a way you haven't tried before.

Goodluck!!