The 'I Should Eat Better' List

It has come to my attention that writing about maple syrup season, which begins now, while also sharing the locations of upcoming all-you-can-eat pancake breakfasts starting next week, might best be balanced with a column on healthy eating. It is Lent, after all.

So, I searched “what foods I should eat every day to be the best version of me that I can be,” and that led me to eight simple, everyday foods. Combine these with proteins of your choice, and you’re well on your way to a healthier diet without overthinking it.

Spinach. Think Popeye: “I’m strong to the finich, ’cause I eats me spinach!” Spinach is high in omega-3s and folate, and you only need about 1 cup fresh per day. Easy peasy. About 7 calories.

Yogurt. Probiotic yogurt boosts the immune system and is a great source of calcium and protein. One cup per day does the trick. About 150 calories.

Tomatoes. High in the antioxidant lycopene, tomatoes are easy to work into your diet. Just eight cherry tomatoes per day, or a glass of tomato juice, will do it. About 25 calories.

Carrots. Packed with carotenoids, a half cup per day can help fight inflammation. Sweet potatoes make a good substitute. About 25 calories.

Blueberries. Rich in vitamins A and C and loaded with antioxidants and fiber, 1 cup per day helps support overall health and may aid memory. About 80 calories.

Black beans. These contain antioxidants shown to support brain function. A half cup per day is sufficient and provides about 8 grams of protein. About 110 calories.

Walnuts. One of the healthiest tree nuts, walnuts are full of omega-3s, protein and anti-inflammatory polyphenols. A half cup is a solid daily amount. About 325 calories.

Oats. Steel-cut or rolled oats offer slow-releasing carbohydrates, iron, fiber and protein. A half cup per day goes a long way. About 150 calories.

With those eight foods in mind, here’s one simple daily plan:

Breakfast: Two scrambled eggs with 1-2 cup spinach and four cherry tomatoes. Add onions and peppers if you like. Sauté the vegetables in olive oil first, then fold in the eggs.

Morning snack: One cup of yogurt with 1-2 cup fresh blueberries.

Lunch: A grilled 4-ounce chicken breast over a salad with spinach, romaine, cherry tomatoes, shredded carrots, walnuts and a handful of blueberries. Choose a healthy dressing.

Afternoon snack: Half a cup of oatmeal, a few walnuts and a drizzle of honey or maple syrup.

Dinner: Black beans with 1-2 cup of rice and a 4-ounce portion of grilled chicken or steak, with fresh salsa if desired. Avocado, mango, papaya and lime are optional additions.

This plan comes in at around 1,300 calories, less than most people need, but it’s a strong, realistic starting point. Most adults require between 1,600 and 2,400 calories per day, depending on age and activity level. This leaves room for additional protein, healthy fats and an occasional splurge. Variety is important, so rotate vegetables, fruits and proteins to ensure a wide range of nutrients.

But pancakes? There should always be room for pancakes.

As always, eat fresh, dine local and be happy.