6 Foods to ADD to Your Diet: What, Why & How

Traditional approaches to nutrition advice typically focus on what to remove or restrict from our diets, but what if we shifted the focus to adding more nutrient-rich foods?

This article will explore 6 foods athletes and active individuals should include in their diets to optimize health and performance, including why they are beneficial and how to easily incorporate them into meals and snacks. 

Nutrient Density

While no single food or nutrient single-handedly has the power to make or break your health or performance, some do offer more nutritional “bang for your buck” than others.

By definition, a nutrient-dense food is one that offers large amounts of beneficial nutrients in comparison to the amount of calories it provides. More specifically, according to the Dietary Guidelines for Americans, “nutrient-dense foods provide vitamins, minerals, and other health-promoting components and have no or little added sugars, saturated fat, and sodium.”

Research shows that dietary patterns rich in nutrient-dense foods decrease risk for many chronic conditions, including diabetes, heart disease, obesity, cognitive decline, and cancer.

Improve health by eating MORE food? Yes, please! Read on to learn which foods meet the criteria for nutrient-density and some easy, tasty ways to enjoy them.

1.      Berries (blueberries, raspberries, blackberries and strawberries)

Why? Berries are naturally packed with antioxidants, including vitamin C, that prevent oxidative damage by neutralizing free radicals and decreasing inflammation. Exercise actually increases free radical formation, so athletes need higher levels of antioxidants in their diets than their less active peers. Vitamin C is also involved in immunity, aids collagen formation, and enhances iron absorption.

Another key nutrition benefit of berries is dietary fiber, which promotes heart health by lowering “bad” cholesterol, helps balance blood sugar, slows digestion and promotes a feeling of fullness, supports healthy digestion, and assists with weight management.

How?

▪       Use frozen berries in smoothies along with bananas, a liquid of choice, and your favorite protein source

▪       Make a parfait by topping Greek yogurt or cottage cheese with berries and a handful of nuts or seeds for a balanced, satisfying breakfast or snack

▪       Mix into baked goods, such a muffins or scones

▪       Add to oatmeal or cold cereal for flavor, texture and colorful nutrient boost

▪       Satisfy a sweet tooth by enjoying berries alongside or after a meal instead of candy

2.     Eggs

Why? Eggs are an excellent, complete protein source, containing all 9 essential amino acids in the optimal proportions to support muscle growth and repair. While most of the protein is in the white, the yolk contains important nutrients including vitamin D, which assists with calcium absorption for bone health and helps regulates mood and the immune system.

For anyone confused about whether eggs are healthy, rest assured that the research upon which historical recommendations to limit egg consumption has been proven flawed. The dietary cholesterol found in egg yolks does not negatively impact blood cholesterol levels or cardiovascular health. Whole egg consumption is safe and recommended as part of a nutritious, health-promoting dietary pattern.

How? Both hard-boiled and cooked eggs are easy to use in a variety of ways.

Hardboiled:

·         Grab-and-Go Breakfast: Pair with instant oatmeal or a grain-based granola bar for a quick, balanced breakfast

·         Protein-Packed Salad: Top leafy greens with hard-boiled eggs; add a grain & oil-based dressing to complete the meal

·         Satisfying Snack: Pair eggs with a piece of fresh fruit for a snack that will curb hunger and sustain your energy

·         Post-Workout: Skip the supplements, each egg has 6 grams protein!

Cooked:

·         Omelets are endlessly customizable and a great way to get in an extra serving of veggies, or use up veggie leftovers, such as spinach, onions, peppers, tomatoes and mushrooms

·         Poached eggs are perfect on top of avocado toast or grain bowls to boost protein

·         Scrambled eggs only take a few minutes and help balance out traditional carb-rich breakfast favorites like pancakes, waffles and oatmeal

·         Remember, eggs can be enjoyed anytime, not just in the morning. Try breakfast for dinner - a personal favorite of mine!

3.     Beans and Lentils

Why? Whether purchased canned or dry, beans and lentils are inexpensive, shelf-stable, and versatile nutritional powerhouses. They are packed with dietary fiber and provide a good plant-based source of protein, with zero saturated fat, making them super heart-healthy. They also contain key minerals including potassium and magnesium that are vital to athletes because of their role in heart and muscle contraction and blood pressure control. Tip: If choosing canned beans, rinse in water to remove added sodium or look for no sodium added versions.

How?

·         Salad topper: Top leafy greens with black beans, corn, diced tomatoes, onions, peppers, and cheese for a Mexican-inspired salad. Or add chickpeas to a Greek-inspired salad along with tomatoes, cucumbers, olives and feta cheese.

·         Chili: Use navy, kidney, white or black beans as a base for a hearty, satisfying chili. Keep things vegetarian or add ground turkey for more protein

·         Mexican Eggs: Add black beans, onions and peppers to scrambled eggs; top with salsa and/or guac for breakfast or brunch

·         Bean and Grain bowl: For a nourishing meatless meal, pair lentils with your favorite cooked grain such as quinoa, and add veggies

·         Roasted Chickpeas, Lentils and Edamame: Coat with oil and roast on a sheet pan in  the oven for a crunchy snack or crouton substitute; make them savory with cumin, chili powder, and cayenne pepper, or try ranch seasoning; make them sweet with cinnamon and brown sugar. Note: For added convenience, you can find packaged roasted chickpeas, lentils and edamame in different flavors at grocery stores and even drug stores.

4.     Oats

Why? Despite the low-carb diet trend of recent decades, oats remain a long-standing favorite among runners for good reason. The energy rich complex carbs found in oats and other whole grains are the preferred fuel for our brains and working muscles, especially for endurance exercise like marathon training and high-intensity activities like speedwork.

Beta-glucan, a type of soluble fiber found in oats, offers additional benefits including lowering “bad” LDL cholesterol, promoting cardiovascular health, aiding digestion, and regulating blood sugar. Oats are also a good source of B vitamins needed for energy production and metabolism, and iron, a mineral involved in oxygen transport.

How?

▪       Enjoy a bowl of instant or old-fashioned oats for a hearty, pre-run breakfast

▪       Mix oats with nut butter, chopped nuts, dried fruit and other ingredients to make your own granola bars or energy bites

▪       Use instead of or in addition to traditional flour in baked good recipes, like muffins, quick breads and pancakes

▪       Mix with Greek yogurt, milk of choice, and sweetener to make Overnight Oats, a balanced, satisfying, prep-ahead breakfast perfect for busy weekday mornings

5.     Salmon

Why? Salmon and other fatty fish such as tuna, mackerel and herring are rich in omega 3s, a type of polyunsaturated fat that reduces inflammation, promotes cardiovascular and brain health, decreases cancer risk and supports the immune system. Salmon is also an excellent source of protein, providing the building blocks for all the cells, tissues and organs in our bodies. Adequate protein intake is critical for athletes due to its role in supporting muscle growth and repair. It also promotes satiety, manages hunger, and supports weight management, and is needed in higher amounts among older adults to offset age related muscle loss. Salmon also contains B vitamins and iron for energy metabolism and oxygen delivery.

How?

▪       Layer with cream cheese, tomato slices and capers on whole grain toast, crackers or a bagel (lox)

▪       Broil or bake, and enjoy with roasted potatoes and asparagus (or your favorite vegetable)

▪       Add cold salmon to a green salad for extra protein to keep you satisfied

▪       Include in a stir fry with brown rice or quinoa, mixed veggies like broccoli, carrots and snow peas, and soy sauce or your favorite marinade

▪       When dining out, order sushi/sashimi or salmon teriyaki at a Japanese restaurant

▪       Canned/pouched salmon is extra convenient, shelf-stable and portable, and can be found near the tuna at the grocery store

6.     Spinach and Other Leafy Greens

Why? Spinach and other dark leafy greens are packed with a host of essential vitamins and minerals, including dietary fiber, folate, which is involved in metabolism and red blood cell formation, vitamin A, an antioxidant that supports vision and immunity, vitamin K, which is involved in blood clotting and bone health, iron, a mineral needed for oxygen transport and energy production, and calcium, which is essential for bone and cardiovascular health.

Note that some plant compounds (phytates and oxalates) actually impair calcium absorption from spinach, however, it is better absorbed from other greens, such as kale, broccoli and bok choy. Similarly, the type of iron found in spinach and other plant-based sources (non-heme) isn’t as well absorbed as the heme iron found in animal foods, like meat and fish. Pairing greens with vitamin C such as berries, citrus fruits, or bell peppers helps improve iron absorption.

How?

▪       Use pre-washed baby spinach, arugula or mesclun as base for a green salad; add a protein, grain and healthy fat to complete the meal

▪       Throw into a smoothie with fruit and yogurt for a nutrient punch

▪       Sautee with olive oil, garlic, salt & pepper for a nutritious side dish

▪       Roast broccoli along side potatoes and fish or chicken for a one-sheet pan meal

▪       Toss bok choy into a stir fry with other Asian inspired veggies and pair with brown rice and tofu

▪       Brush greens with olive oil and make veggie chips using an air fryer or regular oven

▪       Stuff pre-washed greens into sandwiches, pitas and tortillas  

▪       Use romaine or bib lettuce as a wrap for tuna or chicken

The Takeaway

If you are looking to optimize your health and performance, while decreasing risk for chronic disease, aim to incorporate these and other nutrient-dense foods into your diet more often - while still leaving room for other foods that you enjoy, even if they don’t offer as much nutrition.