10 Power Packed Foods To Improve Your DietThe Lunch Box Diet

Okay, so today I thought I’d share with you 10 foods that you should be implementing into your diet as soon as possible. Remember, building good nutritional habits comes from changing your taste buds over time and once you build up, you’ll instantly start to feel better and healthier. Remember, it’s not just about what’s happening on the outside, it’s what’s going on inside too.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health! Please share this list to your friends and let me know in the comments how many of these you’re including into your diet already. If you’re at 1-3 out of 10 then it’s time to get to 3-5, if you’re at 3-5 of these, it’s time to get to 6-7 and so on. Add whatever is missing to your next shopping list…

1. Beans – If they give you gas, take precautions before you eat them! Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy. I’m always having one of my week’s lunch box diet days with beans, I’m a particular fan of chickpeas in spices.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body. Don’t be afraid to add fruit to your lunch box. I’m a bit fan of pomegranate seeds at the moment, even though they’re a tad expensive.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits. Just yesterday I bought a mix of these in vinegar and they go great as your group C in your lunch box.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue. Again, I like to vary up my boxes, so salmon and tuna are my favs!

6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives. Mmmm, Marmite cashews!

9. Açai & Mangosteen– This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store. Mangosteen is the new kid on the block and can be found in the new Zambroza drink which can be bought online here.

10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat. Try these super foods to get started on the right foot. Again, let me know below how many of these ten are in your diet…