Choosing nutrient-dense foods is only half the battle when it comes to eating right. The other half is making sure you’re getting the most benefits from your great food choices.

How do you do that, you ask? The answer is pretty simple. Paying attention to a few common food prep habits is all it takes to help maximize the amount of nutrients your body is able to absorb and utilize. Let's take a look at 3 common foods you may be eating wrong.

Greek Yogurt

You may think Greek yogurt is just another health food craze but it’s one that’s here to stay! With 2-3x the amount of protein of regular yogurt and with significantly less carbohydrates and sugar, Greek yogurt can be a great addition to your healthy eating plan.

Ever opened a container of yogurt and wondered what that thin, clear (sometimes yellowish) layer of liquid was on top? It’s called whey and is packed full of protein, B vitamins, calcium and phosphorus.

Do you typically pour that liquid down the drain before enjoying your yogurt? If so, you’re also dumping all those great nutrients out. To help retain all the nutritional benefits, give your Greek yogurt a quick stir before eating!

Flax Seeds

Flax seeds have tons of nutrition packed inside their tiny pods. High in fiber, omega-3 fatty acids (2 Tbsp= 133% of the recommended daily intake), phytochemicals and other vitamins and minerals, this super food may reduce the risk for certain cancers and heart disease and can help reduce inflammation.

The key phrase here though is “packed INSIDE.” Our bodies cannot digest whole flax seeds so the nutrients stay locked inside.

Instead, use ground flax seeds (also called milled flax seeds or flax meal) to release its many nutritional benefits.

Also be sure to store flax seeds in the fridge or freezer to help prevent oxidation and protect its nutritional potency.

Never cooked with flax before? It’s a very versatile ingredient that can easily be incorporated into most recipes. Mix into sauces, stews or casseroles (add 2-4 Tbsp for 4 servings); use as an egg substitute (for each egg, combine 1 Tbsp ground flax with 3 Tbsp water); replace ¼- ½ cup of flour with ground flax for quick breads, muffins, etc; or simply stir into your morning yogurt, oatmeal or smoothie.

Strawberries

Every year I look forward to the start of summer and being able to enjoy the natural sweetness of freshly picked juicy strawberries. I also love that they’re loaded with fiber and antioxidants and have over HALF of our daily vitamin C needs in just ½ cup of sliced strawberries!

Vitamin C helps our bodies absorb iron, maintains healthy tissues, promotes wound healing and supports a healthy immune system. However, in order to fully enjoy these perks, you have to be careful how you handle the berries. Vitamin C is very sensitive and is easily destroyed by excessive exposure to heat, water, air or light.

When you cut into strawberries, they’re immediately exposed to vitamin-depleting elements so be sure to avoid slicing berries until right before serving to help maximize their vitamin C content. If you have a craving for strawberries in the dead of winter, opt for frozen berries! Local, in-season or frozen berries will retain more nutrients than out-of-season berries that have been shipped thousands of miles.

BONUS FOOD- Garlic!

If you missed this previous post, be sure to check it out to learn how to gain the most from your garlic. Hint- PRESS and REST!

Source: 10 Foods You’re Probably Eating Wrong, health.com

 

Strawberry Flax Parfait
Makes 1 Serving

PRINT RECIPE

To maximize the nutritional punch of this breakfast parfait, remember to STIR your yogurt, use GROUND flax seeds, and top with FRESHLY sliced strawberries!

Ingredients

1 cup plain Greek yogurt
1 Tbsp ground flax seeds
1 tsp vanilla
2 Tbsp almonds
½ cup strawberries, sliced

Directions

1. Mix Greek yogurt, ground flax seeds, and vanilla until well combined.

2. In the bottom of a small glass or bowl, layer half of the strawberries and almonds.

3. Top with yogurt/flax mixture.

4. Finish with another layer of the remaining strawberries and almonds.