7 Foods I Eat Daily or a Few Times a Week and Why

I don’t believe in superfoods. There, I said it. Might as well get it out of the way from the start. I mean, the superlative can apply to a crunchy apple or cucumber (my favorite summer snack!), and it can apply to just about any tasty morsel that you come across and happen to be a fresh, beautiful food that is unprocessed or minimally processed. Fresh watermelon, ripe and juicy plums, tomatoes, red onion… you see what I mean?

Is there a perfect diet pattern?

We know that a diet high in whole foods is better for our health, short and long-term. Without making it a religion, but rather doing our under whatever circumstances life throws at us by trying to eat minimally processed foods, lots of fresh produce and as much as we can cook our own meals, we’re simply improving our health and reduce the risk of chronic diseases.

The question that most people ask if whether ultra processed or highly processed foods have a place in a balanced diet and the answer is yes. Occasional treats are fine, and so are certain favourites that people may have: for example, I aim to consume whole grain cereal but I know that some people like to bring in the more processed morning cereal. Nothing wrong with that. If oats or spelt flakes are not your thing, pick the cereal you like and add some nuts, fax seeds and berries or whatever fruit you have handy. You’re better off in the long run. Or, you simply want to enjoy whatever comfort food. Just enjoy it, and you’ll be okay, just as long as you include a variety of whole foods in your regular meals.

The list (and by no means exhaustive)

Again, there’s no ‘eat this or else’. Like all things health, it’s important to know what foods do you good and which is wise to have more of (yes, I am hinting at learning to love some…):

1. Flax seeds. I grind them fresh or use already ground ones that comes in a package which I keep in the fridge or freezer. 1-2 tablespoons. WHY: source of fibre, lignans, and omega-3 and 6 fatty acids. Regular consumption can help reduce the risk of breast and colon cancer, improve digestion, and lower cholesterol levels. Plus, the healthy fats 😊.
2. Fruits and veggies. Berries are amazing, but so are apples, pears, bananas, kiwis and oranges. And many more. Eat fruit as dessert or add to your cereal, or eat as a snack with yogurt and handful of nuts. It goes without saying that veggies of all colours and textures are amazing as they each contribute to a better state of health. WHY: source of fibre, polyphenols, minerals and vitamins. Regular consumption of fruits and veggies improves digestion, reduces the risk of several types of cancer, metabolic diseases and neurodegenerative diseases.
3. Nuts and seeds. Any and all, really. I put pumpkin and sunflower seeds in my cereal, as well as walnuts. I use nuts and seeds in cooking, baking and for snacking. Great energy-packed item to have when hiking/backpacking. WHY: source of healthy fats (poly and monounsaturated), source of fibre, vitamins and minerals. Regular consumption reduces the risk of metabolic and neurodegenerative diseases, they can help improve blood lipid levels and digestion too.
4. Greens. Any and all kinds. Lettuce, arugula, kale, chard, collard greens, beet and turnip greens. Some are great fresh (lettuce, kale, arugula) and they are also amazing to cook with (add to soups, stews, pasta sauces) or consume as a side dish (wilted greens with garlic, salt, pepper and lemon juice). WHY: source of fibre, minerals, vitamins, polyenols, anti-inflammatory compounds. Regular consumption can help lower the risk of neurodegenerative diseases, improve blood lipid profile and reduce inflammation, improve digestion and reduce the risk of several types of cancer, as well as metabolic diseases.
5. Legumes. Needless to say, they are amazingly versatile (stews, dips, pasta sauces and thickener supreme for any soups). Soak for up to 48h, cook properly and enjoy in any way that appeals to you. Brownies included, why not! WHY: source of protein, fiber, minerals and vitamins. Regular consumption helps improve blood lipid profile, helps with blood glucose control which can help reduce the risk of chronic diseases such as cancer, type 2 diabetes and neurodegenerative diseases. They also help improve digestion and are satiating, which helps with weight management.
6. Cruciferous veggies. Cabbage, both green and purple, broccoli, cauliflower, broccoli sprouts, kohlrabi, radishes. WHY: They contain compounds that have anti-inflammatory and anti-cancer properties, as well as fiber and various minerals, including calcium. Regular consumption can help improve liver health, digestive health and lower the risk of several types of cancer.
7. Whole grains. Whether it’s oats (full cooked grain, Scottish oats or slow oats), spelt or farro, I try to have some in my meals a few times a week, though a bowl of cereal with nuts, seeds and soy milk is now a daily staple. WHY: They contain insoluble fiber which can help lower the risk of colon cancer, as well as help reduce cholesterol along with many fiber-rich whole foods. They also contain vitamins and minerals and protein as well. Regular consumption helps reduce the risk of chronic conditions associated with aging, including type 2 diabetes, as they help improve blood glucose control.

But what about the rest?

You’re right to wonder. There are so many more good foods out there. I consume many others foods: olive oil, sweet potatoes, mushrooms, potatoes, onion, garlic and leeks, herbs of all kinds… They each contribute to a better state of health and they are all helping to improve the health and diversity of our gut microbiota too, which plays an important role in disease prevention (and research has barely scratched the surface!).

Bottom line: do your best in choosing a diet that is based on whole foods, as much as possible, and is plant-predominant, is one of the ways we can reduce the risk of chronic diseases associated with aging. The biggest WHY of all.