Dieticians pick 'Top 10' for healthy eating

What are the ten best foods for healthy eating? ShopRite dieticians say they have the answer.
“As part of the first campaign in the Well Everyday program, we polled our 130 in-store dietitians to share their favorite healthy food picks with our customers,” says Natalie Menza-Crowe, director of Health and Wellness at ShopRite. “Their number one pick was almonds, which contain essential nutrients like protein, fiber, and heart-healthy fats. By identifying these great foods and offering suggested recipes and snack ideas that incorporate them, we show how healthy eating can be easy, accessible, and delicious.
"It’s all about finding ways to make it a snap for our customers to eat well, and the Top 10 list is a great start.”
The dietitians’ “Top 10” list, along with some tips to incorporate these nutritional powerhouses into everyday diets and dishes, includes:
1. AlmondsMunch on low-salt or roasted almonds for a midday pick-me-up; sprinkle slivered almonds on stir fries to add texture and flavor; blend them to create your own creamy “nut” butter.
2. ChickpeasMash with herbs for a tasty toast topper; make your own hummus by blending with tahini and spices; roast with olive oil and cinnamon for a savory snack.
3. BlueberriesBlend with vanilla yogurt for a refreshing treat; sweeten salsa by adding fresh blueberries; reduce over heat to make a glaze to drizzle over turkey or pork.
4. KaleMassage it with your favorite vinegar before eaten raw (it tastes better); season with olive oil and bake until crispy to make kale chips; stir into soups, stews or rice dishes.
5. Greek yogurtSwap in for mayo or sour cream to top baked potatoes or chili; mix in your favorite herbs for a dreamy, creamy dip; use half mayo, half yogurt to lighten up tuna and chicken salad.
6. AvocadoFreeze into ice cream after blending with lime and coconut milk; split and grill to use as a topping for grilled meats; use in place of mayo for a greener chicken salad.
7. Flax seedsBake into brownies, cookies or banana bread to give them a nutritional boost; add to your favorite breading for a crispier chicken coating; blend into breakfast smoothies.
8. QuinoaFake it with a bit of olive oil and serve as “fried rice” with a healthy twist; toss it with salad — it’s a perfect addition hot or cold; sweeten it up by topping it with Greek yogurt, dates and almonds.
9. Eggs Poach in tomato sauce and serve over pasta for a satisfying meatless meal; fold into a bed of veggies and spices for a spicy breakfast burrito; hard boil for a grab-and-go snack.
10. SalmonGrill with fresh peaches and rosemary; steam in parchment with veggies for a meal that will be ready in 12 minutes or less; blacken with Cajun spices and pair with a side of salsa.