1)Eggs are an excellent source of protein, and are packed with good nutrients, such as lutein(for eye health), vitamin E, and B vitamins. They are perfectly safe to eat everyday, as long as you aren’t sensitive to cholesterol. Add a fried egg to burgers, sandwiches, bowls of pasta, or even breakfast burritos. Scramble them up with lots of veggies and get a boost of micronutrients.
2)Plain Instant Oats are packed with nutritious fiber and whole grains to keep you feeling fuller longer. Only buy the plain version, and add your favorites spices and toppings to keep sugars low. Try mixing milk, chia seeds, flax seeds, or protein powder into the warm oatmeal and topping it with berries, peanut butter, chopped nuts, or a teaspoon of brown sugar.
3)Sprouted Grain Bread (Ezekiel) is made with wheat, barely, millet, spelt, lentils, and soybeans. It has lots of fiber and some protein, making it super filling and beneficial for maintaining muscle mass. I like it best toasted and topped with healthy fats like avocado and nut butters, or lean proteins, like turkey with spinach and tomato.
4) Peanut Butter or Almond Butter contain protein and healthy fats. Smear them on whole grain crackers, rice cakes or fruits/veggies for a snack, add either to your oatmeal, or simply eat a spoonful.
5) Fresh Fruit and Veggies are rich in antioxidants, vitamins, minerals, and other key nutrients for your health. Add some strawberries to your cereal, try an apple for dessert with lunch, snack on some raw sliced peppers and hummus, and start your dinner with a mixed greens salad.
6) Frozen Veggies are very nutritious since they are frozen at peak ripeness. They are convenient to make in the microwave and add to other recipes such as sauces, soups and stir fries.
7) Fresh or Frozen Berries provide antioxidants, vitamins and minerals. Defrost [frozen berries] in the microwave for a minute or less, and then mix them into pancakes, oatmeal, yogurt, or peanut butter. Be sure to use the juices that melted out of the defrosted berries for extra sweetness.
8)Lemons add sweet citrusy flavor to many foods and drinks, along with their rinds. They are high in vitamin C, fiber, and various nutrients that are responsible for several health benefits. They may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer.
9) Spinach is loaded with folate, a nutrient that’s needed to make DNA and other genetic material. It also contains antioxidants that are important for eye health. Add spinach to your salads, sandwiches, omelettes, pasta dishes, or in a green smoothie. Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.
10) Broccoli is a nutrient-rich vegetable that can reduce inflammation, improve blood sugar control, boost immunity and promote heart health. It’s a good source of fiber, folic acid, iron, potassium, calcium, selenium, magnesium, and a good array of important vitamins.
11)Sweet and Red Potatoes are rich in carbohydrates, your body’s primary energy source during exercise. Red potatoes contain potassium — a mineral that helps muscles contract and regulates blood pressure. Sweet potatoes contain vitamin A, which helps support healthy eye vision. Slice them thin and roast for tender french fries, dice them and combine with other veggies to create bowls or salads with protein.
12) Spiralized Zucchini Zoodles can be a delicious alternative to pasta if you're following a low-carb diet, or you simply want to amp up your veggie intake. You can buy the pre-spiralized zucchini or use a spiralizer. Heat them up in a skillet or in the microwave for about three minutes, then use them in place of your noodles in any pasta dish. Make a breakfast scramble with zoodles, one to two eggs, tomatoes, and spinach for a quick, nutrient-dense breakfast that's high in protein and fiber.
13) Bibb or Romaine Lettuce I often use these to make lettuce wraps. Just rinse one or two large lettuce leaves, add your favorite sandwich fillings, such as shredded chicken, cheese, sliced tomatoes, and cucumbers, roll up, and enjoy.
14)Avocodos are a unique fruit loaded with nutrients. While most fruit consists primarily of carbohydrate, avocado is high in healthy fats, helping to absorb the nutrients. They’re weight loss friendly(keeping you fuller longer with their fiber), loaded with antioxidants, and heart healthy.
15)Salsa is a versatile and naturally flavorful ingredient to have on hand. It's delicious on tacos, scrambled eggs, grilled chidken and your avocado toast. Some varieties caqn e rather high in sodium, so make sure you read the label before selecting.
16) Canned Tomatoes Tomatoes add a quick boost of lycopene, a powerful antioxidant assisting with sun protection, heart health and lowering risk of certain types of cancer. Add them to chilis, soups and many other dishes. Whole tomatoes can be crushed and used for pizza sauces and pasta sauces.
17)Avocado Oil or Cooking Spray contain monounsaturated fats — which can help lower your LDL or "bad" cholesterol. It has a mild flavor, and can stand up to high-temperature cooking, making it ideal for stir-frying and baking. Having it in a cooking spray form allows you to add a little bit, without smothering the food in oil and extra calories.
18) Extra-Virgin Olive Oil is also loaded with heart-healthy monounsaturated fats, which may help lower cholesterol levels and the risk of stroke. Plus, the oil works just as well as other fats to create rich sauces, salad dressings, stir-fries, and more.
19) Walnuts contain the most omega-3 fatty acids of all nuts, which may help reduce cholesterol. Crumble a few in your morning oatmeal, sprinkle them on top of your salad, or dip them in melted dark chocolate for a nutritious sweet treat.
20)Pistachios are a good source of protein and fiber, but they're also rich in unsaturated fats that can help keep you feeling full longer. They may even help you sleep better if you snack on them at night.
21)Garlic adds great flavor to foods. It contains an anti-inflammatory and is heart healthy.
22) Greek Yogurt has many health benefits including its high protein content that helps reduce hunger, boost metabolism, and build muscle. It’s an excellent source of calcium, which helps improve bone health, and contains probiotics to support a healthy gut.
23)Salmon packs tons of protein and is a great source of omega-3 fatty acids, which support heart, brain, and eye health. Top with oil, salt, pepper, garlic, lemon juice and other spices, and grill or roast.
24)Canned Low Sodium Beans are a great source of plant-based protein. They boast plenty of fiber and are good for your heart and digestive health.Drain and rinse canned beans before using to decrease sodium content and choose no-salt-added varieties, if possible, and season on your own. Heat them in a pot with some cumin, chili powder, cilantro, and lime juice and use them as a taco filling. Add them to any soup, chili, salad or stew just before serving, or mash them up with some breadcrumbs, seasoning, and egg to make veggie burgers.
25) Chicken Breasts are a quick and easy source of lean protein. Buying frozen chicken breasts will save you money, and they’re convenient. Cook them up in a slow cooker with some chicken broth, canned diced tomatoes, and seasonings, then pull it apart with a fork once it's tender. Top them with a couple of seasonings, then roast it in the oven or pan-fry it in some olive oil.
26)Whole Grain Pasta has more nutrients than white flour pastas and will keep you fuller with its fiber content. Keep your portion to 1 to 2 servings of carbohydrate and eat with protein and veggies!
27)Brown Rice Many of the nutrients in brown rice help keep your heart healthy. It's a rich source of dietary fiber and magnesium which can reduce your risk of heart disease.
28)Quinoa is a complete protein making it a fabulous food! It’s rich in complex carbs(to help with blood sugar), fiber, and satisfying plant protein.
29)Pesto adds flavor to lots of meals and contains a healthy fat with the olive oil. Top it on your protein, spread on your sandwich, toss with your potatoes, or blend with Greek yogurt to use as a salad dressing.
30) Dark Chocolate Cocoa powder is rich in flavonoids, antioxidants shown to reduce 'bad' LDL cholesterol and increase 'good' HDL levels. The more cocoa, the more flavonoids, so opt for bars with higher percentages of cacao. A little piece will satisfy that sweet tooth, just don’t overindulge!
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