x
Whether it’s removing waste products from the body, transporting nutrients and oxygen to cells, regulating body temperature, or lubricating joints, water is one of the body’s most essential nutrients. With our body being about 60% water, it’s crucial that we stay hydrated for it to properly function, especially when we are in weight loss mode. Here’s the catch, we don’t have to drink all the water. Foods can also supply some of your daily water needs too. Enjoy these nutrient rich foods along with your water throughout the day.
Cucumbers are a refreshing low calorie food that will help hydrate and nourish your body. Stuff cucumbers with freshly herbed cottage cheese, use them as crudités with dip or salsa, or toss them into a salad as part of your Lean & Green Meal. You can also infuse your water with fresh cucumber slices and a sprig of mint.
Butterhead lettuce, which includes boston and bibb lettuce varieties, is a good source of vitamin A, vitamin K, and folate. Incorporate this lettuce into salads, or use it as a low calorie and carbohydrate alternative to bread, tortillas, and wraps when making burgers, sandwiches, or tacos.
Like many foods high in water content, celery has very few calories. In fact, a medium sized stalk only has six! With a significant amount of vitamins A and C, celery provides more than just a high water content. Add diced celery to tuna or chicken salad, throw it into a soup or stew, or enjoy it plain as a snack with a little nut butter or low-fat dip.
Cruciferous vegetables, like radishes, are known for their cancer-fighting phytonutrients that bolster antioxidant defenses in cells and contribute to a healthy immune system. Add radish slices to a leafy salad, or a tuna or egg salad. Radishes also taste great grilled, sautéed, or even roasted with a little olive oil and sea salt.
Tomatoes are packed with nutrition. They are a rich source of lycopene, a carotenoid known for its cancer-fighting effects, potassium, and vitamins A and C. Try stuffing tomatoes with low-fat cottage cheese or with tuna, chicken, or shrimp salad. Throw tomatoes on the grill with a little olive oil or incorporate them into a kabob. Tomatoes go great in soups, omelets, frittatas, and sandwiches, and nothing beats a fresh tomato and mozzarella salad in the summer.
All bell peppers are high in water content, but green peppers are the highest coming in at 93.9% (red and yellow bell peppers come in at 92%). Green peppers supply the body with antioxidants, fiber, and vitamin C. Stuff bell peppers with lean ground beef or turkey, low-fat cheese, and seasonings, or dice them up and throw them into a soup, chili, salad, or omelet.
Cauliflower is a nutrient powerhouse. In addition to a high water content, cauliflower contains cancer-fighting phytonutrients, and a good dose of folate, vitamin C, and fiber. Puree cooked cauliflower and add it to soup, stews, and casseroles, add cauliflower florets to curries and stir frys, or try mashed cauliflower as a lower calorie and carbohydrate alternative to mashed potatoes.
This juicy melon is filled with water and provides vitamins A and C, both of which are powerful antioxidants. It is also a source of fiber, potassium, and lycopene. Try chopped watermelon with feta cheese and fresh mint, or slice into wedges for a refreshing afternoon snack.
Low-fat milk and yogurt are a good source of protein, which may help promote satiety throughout the day. These foods also provide phosphorus, calcium, and vitamins A and D.
While nothing beats a tall glass of water, these foods are a great way to hydrate and nourish your body throughout the day.
