Keep These Powerful Top Foods On Hand
Eating healthy can be a challenge. The fast-paced modern lifestyle often means eating on the go and grabbing something quick when you don’t have time to prepare a meal.
Making sure that you’re getting the proper nutrition for your body means planning ahead and making sure that after you come back from the grocery store you know you’re going to be prepared for the week, not only for the sit-down meals, but also for the snacking in-between. Having healthy food on hand can mean avoiding diet disasters.
Here’s some great foods to always have on hand during the week.
Cottage cheese, ricotta cheese, and yogurt – I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
Frozen berries – Fresh berries are great when you can get them but if you can’t try to keep a stock of frozen blueberries, raspberries, blackberries and strawberries handy in the freezer. Great for adding to cereal and salads.
Walnuts and almonds - Tasty and great sources of healthy fats.
Dark chocolate - Providing lots of healthy antioxidants. Don’t overdo it to avoid excess calories. Great for staving off craving for desserts, too.
Raw honey - You get greater quantities of nutrients and enzymes with raw honey vs. processed. Honey has even been proven in studies to improve glucose metabolism (how you process carbohydrates). Add some to plain yogurt or to a cup of tea.
Tomato sauces – Versatile, tasty and a great source of lycopene. Check the label to be sure you avoid the ones loaded up with corn syrup.
Eggs - Despite the bad rap eggs have gotten lately, eggs are one of natures richest sources of nutrients and a source of good cholesterol.
Nut butters - If you get tired of peanut butter go wild and try some almond butter, macadamia butter, sesame seed butter or cashew butter. High in energy and great nutrition.
Salsa - Salsa can go a long way to liven up what might otherwise be a boring dish.
Butter - Butter adds great flavor to anything and can be part of a healthy diet if you don’t overdo it. Do your best to avoid margarine – too many unhealthy additives.
Black or kidney beans – Great low-fat source of antioxidants and protein. Extremely versatile and can be added to almost anything for a boost of flavor and nutrition.
Avocados - A great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
Brown rice – Avoid the white rice and, for that matter, almost any white food. The processing removes so many of the nutrients that you can still get with brown rice.
Whole grain bread – Best to look for bread that has at least 3 to 4 grams of fiber per 20 grams of total carbohydrates.
Leaf lettuce, spinach and shredded carrots – Liven up a salad and get an extra dose of vitamins for salads with dinner. Go for the greener lettuces and avoid Iceberg lettuce. More color, more vitamins.
Make your own salad dressing – Who says salad dressing has to come already made in a bottle? Combine balsamic vinegar, extra virgin olive oil, and some spices and you just saved money and avoided a lot of added fat and sugar. Besides that, you will be avoiding the highly refined soybean oil (full of inflammation-causing free radicals) that most store-bought dressings are made with.
Frozen fish – Keep them in the freezer for when you’re stuck for an idea. There are so many varieties readily available that you never have to get bored with breaded fish sticks again.
Frozen vegetables – After the growing season is over and local fresh produce isn’t around any more, frozen vegetables are the best option, since they often have higher nutritional value than the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.
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