What’s the healthiest vegetable on the planet? If you said kale, you would be wrong. According to research published by the U.S. Centers for Disease Control’s journal Preventing Chronic Disease, the true powerhouse vegetable is watercress, a cruciferous cousin of kale that grows in fresh spring water and adds a peppery punch to salads. Use spicy watercress raw in smoothies or sandwiches for a good-for-you boost. Other ideas: Gently cook the greens as you would spinach, or try this simple salad of watercress and macadamia nuts from celebrity chef Ming Tsai. Check out these 12 delicious superfoods that will boost your diet.
Wondering what to eat to lose weight? Eating more whole grains could be your golden ticket to losing lingering belly fat, according to experts. In a study that followed participants over a 12-week period, those who replaced calories with whole grains lost more belly fat than other dieters. Which are best? Look for grains that are unprocessed and are low on the glycemic index, says Dariush Mozaffarian, MD, DrPH, and Dean of the Friedman School of Nutrition Science & Policy at Tufts University, with a ratio of ten to one carbs to fiber. “A better rule in choosing a whole-grain product is to look for those that have, per serving, at least one gram of fiber for every ten grams of total carbohydrate,” he says. Another smart choice is steel cut oats that are especially good with these healthy and tasty toppings.
Seeds are the new herbs and spices of the 21st century. Chia, hemp, flax, wheat germ, sunflower, and pumpkin seeds, turn up in everything from restaurant entrees to bakery treats, and power up bread, cereals, and waffles. The minuscule super seeds offer a bevy of nutrients including omega-3 and 6 fatty acids (particularly alpha-linolenic acid), protein, fiber, flavonoids, a host of vitamins and minerals, and great flavor and crunch, and should definitely be on your list of what to eat to lose weight. In recent studies, both chia and flaxseeds have been shown to increase satiety and reduce appetite. Add them to smoothies, salads, cookies, or sprinkle over your favorite cereal or vegetable dishes. Find out all the seeds you should be eating regularly.