OH! Magazine - Australian Version September 2015 | Page 15

FIVE FOODS
YOU SHOULD EAT

DR
JOANNA

www.drjoanna.com.au

( Nutrition )

Dr Joanna sheds light on the foods you
should be adding to your diet.

ood – how great is it? I love that
we can fuel our bodies with fresh,
whole foods that help us perform at our
best. Here are five foods that I try to eat
regularly.

F

1

AVOCADO
Full of monounsaturated fats, avocado is
one of nature’s perfect little parcels. They
are rich in fibre and healthy fats, while
naturally low in sugar and sodium. In
fact, just half an avocado provides:
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5g of fibre, which is 17 per cent of
an adult’s daily fibre needs
36 per cent of the recommended
dietary intake (RDI) for folate
31 per cent of RDI for vitamin K
24 per cent of RDI for vitamin E
15 per cent of RDI for potassium.

Studies show that eating healthy
unsaturated fats (like the ones found in
avocados), in place of refined carbs or
saturated fats, decreases heart disease
risk and can help keep weight off. It also
seems to be good for brain health.
Eat it: Spread avocado on a piece of
wholegrain toast and serve with boiled
eggs in the morning. Add slices of
avocado to your salad at lunch. Include
avocado in your green salad to accompany
dinner.

2 ALMONDS
When I’m in a rush and I don’t have time
to sit and have a meal, a handful of
unsalted almonds fit the bill and keep
hunger pangs at bay. Although they’re
small, almonds are powerful! In fact,
studies show that including a handful of
almonds in your diet lowers your LDL
(bad) cholesterol. Plus, almonds are a

good source of protein, vitamin E, folate
and calcium.

contain nutrients such as manganese,
phosphorus, vitamin B1 and zinc.

Eat it: Although I don’t encourage
mindless snacking, a small handful of
almonds might be just the thing to tide
you over between meals if you’re feeling
very hungry. You don’t have to eat too
many to feel satisfied and they are a
much healthier option than pre packaged
snack food of any kind.

Eat it: Oats are the perfect way to start the
day. A bowl of muesli (untoasted is
normally a healthier choice) or a warm
steaming bowl of oatmeal is the ideal
start to fuel your brain and your body for
the day ahead. To fit the Dr Joanna Plate,
simply team with a generous dollop of
natural yoghurt, fruit such as berries, and
a sprinkle of mixed nuts and/or seeds.

3 FISH
Fish is another perfect food – full of
nutrients and healthy fats, and low in
sodium and unhealthy fats. Because
there are so many different kinds of fish,
it’s a good idea to vary the type of fish you
eat to ensure you’re reaping all the
rewards. In fact, did you know that
children who eat fish regularly may be
less likely to develop asthma? Plus,
eating two serves of fish per week reduces
the risk of heart disease and stroke by
reducing blood clots and inflammation.
Eating fish is also linked to a reduced risk
of dementia.
Eat it: Include fish in your weekly shop –
make it a habit to cook fish at least once
a week for dinner. Then, eat canned fish
throughout the week – add it to
sandwiches and salads at lunch. Opt for
fish when you eat out, particularly if you
don’t cook it much at home.

4 OATS
Oats are packed with fibre and eating
them can reduce your cholesterol levels,
lowering your risk of heart disease. Plus,
oats are low GI, which means they’ll fill
you up and keep your glucose levels
stable throughout the morning so you can
focus on the tasks that need doing. Oats

5 BLUEBERRIES
When blueberries are in
season, I buy them by the punnet load.
They are a good source of vitamin C,
which is important for immune system
strength, plus they’re full of fibre.
Blueberries are one of the richest sources
of antioxidants which counteract the
affect of free radicals found in our bodies.
Eat it: Top your morning oats with a
handful of blueberries. If they’re not in
season, frozen blueberries mixed with
yoghurt are a great way to go and they
still contain all the health benefits as
fresh berries. Frozen berries are ideal in
smoothies too. I also love to mix fresh
blueberries with almonds in a small
ramekin to nibble on when I do