Jamie Oliver is well known for his school lunch reform in Britain. (If only he could bring it to America…) He revolutionized the way British pupils were fed, changing their lunches from slop to healthful meals in a matter of years.
Now, Jamie is giving his recommendations on the 14 foods you should keep well stocked in your kitchen. He was supported by experts and dietitians who back up the foods that should protect people against disease such as cancer and heart disease.
Oliver promises that his list doesn’t include complicated green juices or fashionable and expensive berry superfoods. Instead, he insists that many of these foods are very average but incredibly nutritious. He said, “‘It’s not about goji berries and green drinks. It’s about cooking smart with simple foods… They’re all using humble ingredients to make some of the simplest and tastiest dishes I’ve ever tasted.”
Take a look for yourself, Oliver’s list of simple yet nutritionally dense foods:
- Eggs: source of protein, folic acid and iodine
- Goat’s milk, such as feta: calcium, protein and vitamin D
- Fish: omega-3 fatty acids
- Sweet potato: vitamins A, B5, B6
- Wild greens and herbs: magnesium and herbs
- Tofu: eight essential amino acids, iron and calcium
- Walnuts: copper, folic acid and magnesium
- Black beans: fiber, potassium, iron and magnesium
- Fresh fruit: vitamins vary
- Seaweed: iron and vitamin b12
- Wild rice: fiber and magnesium
- Garlic: vitamins C and B6, manganese, selenium and other antioxidants
- Shrimp: zinc, B12, magnesium
- Chilies: vitamins and A, antioxidants
One recommendation is to limit your meat intake to as few times as just twice a week. One other bit of advice from Oliver is to try to eat more of your calories in the first half of the day.
He said, “When I’ve gone around the world to see the people that live the longest and most productive life, they all have a good breakfast.”
Dietician Sioned Quirke added: “The majority of us use all our energy during the day, we require energy in the morning and the afternoon rather than having a big bulk of calories… when we are only going to be resting and going to bed.”
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