march issue

If you were curious as to what functional foods
could be worth adding to your existing eating
pattern, here is a quick list to get you started.
Fish is a great way to get in more omega-3 fatty
acids that can help reduce the risk of heart
disease through its anti-inflammatory action.2
Picking fish like salmon, sardines, trout, and
herring can increase your omega-3 intake while
also being lower in mercury concentration.
Nuts and Seeds are another great way to
promote heart health. They also can contain
omega-3 fatty acids as well as fiber, protein,
and vitamins and minerals (like magnesium,
vitamin E, and folate to name a few). Whole
Grains are another great option if you are
trying to increase your fiber and protein
intake. Sources of whole grains are oatmeal,
barley, buckwheat, and other common grocery
store products that list whole grains on the
nutrition label. Beans and legumes are similar
to whole grains, in that they are loaded with
fiber and other vitamins and minerals that
make them a great option to add-in. Berries
are another great functional food option. They
are rich in antioxidants, specifically
anthocyanin pigments that give berries their
color. As you can see, functional foods run the
gamut and all foods serve some level of
function.
Shopping these sales is another accessible way to
load up on these items or build a weekly meal plan.
Consuming these foods in a convenient, costeffective,
and approachable way (like with other
foods and recipes you already prefer to eat
routinely) can help increase your functional food
intake. So yes, all foods can have superpowers that
offer you nourishment in many diverse ways.
Knowing what functional foods are and how
they can be beneficial is great nutrition-related
knowledge to have, but it is more important
that you know how these foods can work into
your diet. One great way to consume more of
these fiber-and nutrient-rich foods is to look
for recipes that require these ingredients.
Winter is a great time to test out chili recipes
featuring different beans and vegetables. You
could try classic chili or experiment with a
white-bean chicken chili. Purchasing canned
beans is an affordable and accessible way to
include these into your diet. Also, looking over
the weekly advertisement at your local grocery
store can reveal which foods are on sale or
what are in season.
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References:
1. Hasler CM, Brown AC; American Dietetic Association. Position of the American Dietetic Association: functional foods. J Am Diet Assoc. 2009;109(4):735-746. doi:10.1016/j.jada.2009.02.023
2.
Ellis E. Functional foods. EatRight. https://www.eatright.org/food/nutrition/healthy-eating/functional-foods. Published January 6, 2022. Accessed February 17, 2022.