7 foods to add to your meals in 2018

- Many have vowed to tackle the new year with a healthier eating strategy. 

Tony Stephan, a registered dietitian, joined us on The Nine to tell us the healthiest foods we can eat to make an impact on our wellness. 

1. Brazil Nuts - Healthy fats make the best snacks because they will keep you full and not cause cravings like most carbohydrates. Brazil nuts are rich in protein and an excellent source of Vitamin B, E, and Zinc. These are some of the healthiest nuts on the planet.
 
2. Salmon - A lot of people avoid this fish due to it's high fat content. What they don't know is salmon is loaded with omega 3 fatty acids which actually help improve our heart health and reduce stress and inflammation in the body. Salmon also is rich in Vitamin A and D which helps prevent inflammatory conditions like arthritis.
 
3. Kale - One of the most nutrient packed leafy green on the planet. Most people make salads with iceberg and romaine which offer little to no nutrients. In 2018, load up your salads with kale to increase your Vitamin C and Vitamin K levels.
 
4. Blueberries - One of the healthiest foods on the planet. Blueberries are rich in fiber, antioxidants, and phytonutrients. Blueberries have been known to help improve your focus, memory, and have positive impacts on blood pressure. They are very low calorie and loaded with fiber.
 
5. Avocado - Many people mistakenly avoid avocado because of their high fat content. Avocados are rich in the healthy fats your body needs. Avocados are also rich in B vitamins, Vitamin E and K and have a high fiber content.
 
6. Free Range Eggs - One of the biggest mistakes I see people make is tossing the yolks out of the eggs. The yolk contains the majority of the vitamins and minerals and is safe to consume as long as you have normal cholesterol levels. Eggs are natures best protein source and are loaded with B vitamins as well.
 
7. Oats - Everyone goes with high sugar cereals in the morning, but why not go with a much more healthier carbohydrate like oats. Oats are loaded with dietary fiber which can help improve cholesterol levels. Fiber will also help keep your blood sugar levels stable in the morning, increasing productivity at work and helping you avoid that 10am crash most breakfasts provide. Oatmeal is a brain food.

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