10 surprising finds in a dietitian’s refrigerator

Ask any nutritionist, and he or she will tell you they’re often watched.

They’re watched by friends, watched by patients and watched by the rest of the world when it comes to what they put in their mouth. Many of my patients think my refrigerator has nothing but vegetables, wheat grass shots and water, and that I would never partake in something that is “bad.” This concept, however, is as absurd as thinking that police officers go the exact speed limit 100 percent of the time.

Having a balance in life and in my food choices has made me and my patients successful in their endeavors to lose weight and maintain health. I focus on whole-food sources that are real, and when I want to indulge in something, I do it right.

That means if I want ice cream, I’m going to go to the best place I know to get it, I’m going to have an appropriate portion and I’m going to enjoy every bite. I’m surely not going to waste my time tolerating a fat- free, sugar-free ice cream bar that doesn’t satisfy me. So when my patients ask for a list of “must-have” foods for their refrigerator, I typically look no further than what I have in mine. Here are 10 foods you can always find in my fridge.

Microgreens

Who doesn’t love a baby? In the food world, we have baby carrots, baby cucumbers and even baby tomatoes (they’re called cherry tomatoes). So what’s the baby version of your garden-variety greens? Enter baby greens, or more specifically, microgreens. Microgreens have gone beyond the garnish you might find at a trendy restaurant and are now a bona fide food staple. I’m a huge fan of them because they taste great, go well with a lot of different foods and may just be the next big superfood. One study looked at 25 commercially available microgreen varieties and tested them for specific nutrients. Results showed that the microgreens actually had more nutritive value than their larger (and more mature) counterparts. I love my microgreens on top of salads, grilled fish and scrambled eggs.

[Read: How to Cook With Collard Greens .]

Kefir

While the thought of fermented milk may sound a bit, well, sour, it sounds like a probiotic heaven to me. That’s because kefir is loaded with live and active probiotics, an essential component to digestive health. Probiotics are found naturally in fermented foods such as kefir, tempeh, sauerkraut and kimchi and, according to a lot of data, have the power to promote healthy gut flora, a key factor in overall health status. Probiotics may have a positive effect on weight loss, neurological health and blood pressure, and could reduce the duration of diarrhea when taking antibiotics. Fermented milk, in particular, has also been shown to have a therapeutic effect on chronic gastritis.

Plantains

I’m Dominican, so plantains have always been the norm in my house. These fruits started popping up in trendy restaurants last year and will continue to make a strong showing in 2015. A 2010 study found that the soluble fiber in plantains may help treat Crohn’s disease. Plus, plantains are high in fiber, potassium, vitamin C and vitamin A. The key is to eat them in the healthiest way possible. Instead of frying your plantains (which is unfortunately the most common way you’ll find them at a mainstream restaurant), try making them Dominican-style instead by making Mangu, a dish of boiled and mashed plaintains with some healthy vegetable oil and sautéed onions on top. Yum!

Watercress

Move over, kale — watercress just took your gold medal! A 2014 study found that watercress has the highest nutrient score of any fruit or vegetable. This wasn’t the first accolade for watercress, though. In 2009 and 2010, researchers found that components in the leaf vegetable actually helped turn off breast cancer cells.

[Read: Diet Changes That Might Cut Breast Cancer Risk .]

Butter and coconut spread

In the world of “bad,” butter has taken a starring role. But is it well deserved? While butter is surely high in saturated fat and without doubt high in calories as well, it holds a designation that few margarines can touch — it’s made of only two ingredients. Made of nothing more than cream and salt, butter, in moderate amounts (a few servings a week), may not affect our risk of disease as previously thought. If you’re using butter infrequently, it may be a better choice than having margarine every day, especially if that margarine contains partially hydrogenated oils. I’m not suggesting it’s OK to go cow-wild on butter. In fact, many of the foods you’re putting butter on (think vegetables, bread or the meat you’re cooking on the pan) could easily be replaced with healthier oils such as olive or even canola. What I am saying is that there’s clear evidence that trans fat significantly hurts our health, but the truth is, the jury is still out on whether coconut oil is the end all be all of spreads. Since my husband is vegan, we do have a fabulous-tasting coconut spread in the house as well, which has minimal ingredients and works just as well as butter in baking and cooking. For vegan readers, or individuals who prefer not to include dairy in their diet, a coconut spread is another great choice.

Cut avocado

Though the avocado fruit is higher calorically than its fruit counterparts, it’s significantly lower in sugar and contains mostly monounsaturated fatty acids, which may help reduce risk of heart disease by lowering your “bad” LDL cholesterol and raising your “good” HDL cholesterol. Eating avocados also helps control your weight. A 2013 study found that avocado eaters had a higher diet quality and a lower risk for metabolic syndrome than non-avocado eaters. I cut pieces of avocado and keep them in my fridge to add to soups, sauces, smoothies, baked products or simply to top salads.

[Read: Unusual Uses for Avocados .]

Eggs

Eggs are one of nature’s most perfect foods. They’re a great source of choline (a must-have nutrient for pregnant women), are low in calories and carbohydrates, and are cheap and high in protein. Further, having four to five eggs a week probably doesn’t raise cholesterol either, based on recent studies. The best part about eggs, though, is that they’re a dream for anyone trying to lose weight by helping to decrease cravings throughout the day and increase satiety, according to several studies.

Hemp milk

When enjoying my bean-based cereals, I have to have my hemp milk. Hemp oil, milk, seeds and fortified products are making a huge dent in grocery store aisles lately, and perhaps for good reason. A 2014 study found that hemp milk had healthy fatty acids (like omega 3’s) that could positively affect health. Plus, hemp milk has a yummy, creamy texture that goes well in a variety of recipes.

Tofu

Soy, as it’s consumed in the Japanese culture in its whole form, is actually very good for you. Soy consumption has been linked to a reduced risk of cardiovascular disease, lowered blood pressure and protection from recurrence of certain cancers. If you’re afraid of soy because of its high prevalence of GMO’s, simply buy organic.

[Read: 10 Tips for Saving Money on a Plant-Based Diet .]

Corn Tortillas

Corn tortillas are low in calories and carbohydrates, high in fiber and gluten-free. They’re an essential in my house for countless meals and snacks. I wrap veggie burgers in them, use them for making hummus burritos and bake strips of them into “chips” to top my fall-inspired soups. If you can find the blue versions, they may be better for you than the white, according to a 2007 study.

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10 Surprising Finds in a Dietitian’s Refrigerator originally appeared on usnews.com

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