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Staple Foods to Make Healthy Eating. |
Whole grains:
Whole
grains are an excellent source of carbohydrates, dietary fiber, and a variety
of vitamins and minerals.
Some
examples of whole grains include brown rice, quinoa, and whole wheat pasta.
These
grains can be used in a variety of ways to make healthy meals throughout the
week.
For
example, brown rice can be used as a side dish or as the base for a grain bowl,
quinoa can be used in salads or as a replacement for pasta, and whole wheat
pasta can be used in a variety of pasta dishes.
Whole
grains are also a great source of energy, which makes them a perfect option for
breakfast or lunch.
They are also rich in antioxidants, which can help reduce the risk of chronic diseases such as heart disease and cancer.
Lean proteins:
Lean
proteins help to build and repair muscle, maintain healthy bones, and support
the immune system.
Some
examples of lean proteins include chicken, fish, tofu, and legumes. Chicken can
be used in a variety of ways, such as in soups, salads, and main dishes.
Fish
is also a great source of lean protein and can be used in a variety of ways,
such as in soups, salads, and main dishes.
Tofu
is a versatile protein that can be used in a variety of ways, such as in
stir-fries, soups, and salads.
Legumes, such as lentils and beans, are also a great source of lean protein and can be used in a variety of ways, such as in soups, salads, and main dishes.
Fresh fruits and vegetables:
Fresh
fruits and vegetables include berries, leafy greens, and root vegetables.
Berries,
such as blueberries and raspberries, are a great source of antioxidants and can
be used in a variety of ways, such as in smoothies, salads, and as a topping
for yogurt or oatmeal.
Leafy
greens, such as spinach and kale, are also a great source of vitamins and
minerals and can be used in a variety of ways, such as in salads, soups, and
main dishes.
Root vegetables, such as sweet potatoes and beets, are also a great source of vitamins and minerals and can be used in a variety of ways, such as in soups, stews, and side dishes.
Nuts and seeds:
Nuts
and seeds are a great source of healthy fats, protein, and a variety of
vitamins and minerals.
Almonds
and walnuts can be used in a variety of ways, such as a topping for oatmeal or
yogurt, in trail mix, or as a snack on their own.
Chia
seeds can be used in a variety of ways, such as in smoothies, as a topping for
yogurt or oatmeal, or as an ingredient in baking.
Nuts and seeds are also a good source of healthy fats, which are important for heart health.
Greek yogurt:
Greek
yogurt is a great option for those looking to cut back on fat and calories.
Greek
yogurt can be used in a variety of ways, such as in smoothies, as a topping for
fruit and granola, or as a replacement for sour cream in dips and dressings.
It
can also be used as a base for a variety of savory dishes, such as tzatziki
sauce and marinades.
Greek yogurt is also a good source of probiotics, which can help support a healthy gut and improve digestion.
Eggs:
Eggs
can be used in a variety of ways, such as in breakfast dishes, salads, and main
dishes.
They are also a great option for meal prep, as they can be hard-boiled in advance and eaten as a snack or added to salads and sandwiches throughout the week.
Avocados:
Avocados
can be used in a variety of ways, such as in guacamole, as a topping for toast,
or in salads and sandwiches.
They are also a great option for adding creaminess to smoothies and dressings without using dairy.
Olive oil:
Olive
oil is a great source of healthy fats and a variety of antioxidants. It can be
used in a variety of ways, such as for cooking, in dressings, and as a dip for
bread.
Extra virgin olive oil is the best option, as it is the least processed and contains the most beneficial nutrients.
Olive oil is also a good source of monounsaturated fats, which are important for heart health.
Garlic and herbs:
Garlic
and herbs are a great way to add flavor to meals without adding unnecessary
calories or sodium. Some examples of herbs include basil, oregano, and parsley.
They
can be used in a variety of ways, such as in marinades, dressings, and as a
topping for pasta dishes. Garlic can also be used to add flavor to dishes
without adding unnecessary calories or sodium.
Garlic and herbs are also a good source of antioxidants, which can help reduce the risk of chronic diseases such as heart disease and cancer.
Dark leafy greens:
Dark
leafy greens are an excellent source of vitamins, minerals, and antioxidants.
Some examples of dark leafy greens include spinach, kale, and broccoli.
They can be used in a variety of ways, such as in salads, soups, and as a side dish. Dark leafy greens are also a good source of iron, which is important for energy and blood health.
Berries:
Berries
include blueberries, raspberries, and strawberries. They can be used in a
variety of ways, such as in smoothies, salads, and as a topping for yogurt or
oatmeal.
Berries are also a good source of vitamin C, which is important for immune health.
Sweet potatoes:
Sweet
potatoes are a great source of carbohydrates, fiber, and a variety of vitamins
and minerals.
They
can be used in a variety of ways, such as in soups, stews, and as a side dish.
They
are also a great option for meal prep, as they can be baked in advance and
eaten as a snack or added to salads and sandwiches throughout the week.
Sweet potatoes are also a good source of beta-carotene, which is important for eye health.
Lentils:
Lentils
are a great source of protein, fiber, and a variety of vitamins and minerals.
They can be used in a variety of ways, such as in soups, salads, and as a side
dish.
Lentils
are also a great option for meal prep, as they can be cooked in advance and
added to salads and sandwiches throughout the week.
Lentils are also a good source of iron, which is important for energy and blood health.
Edamame:
Edamame
is a great source of protein and a variety of vitamins and minerals.
It
is a type of soybean that is typically served as a snack, but it can also be
used in a variety of ways, such as in salads, soups, and as a side dish.
Edamame is also a good source of fiber, which is important for digestion.
Hummus:
It
is typically made from chickpeas, olive oil, and a variety of spices. It can be
used as a dip for veggies or as a spread on sandwiches and wraps.
It is also a good source of fiber and healthy fats which can help improve digestion and heart health.
Almond or Peanut butter:
Almond
and peanut butter are a great source of healthy fats, protein, and a variety of
vitamins and minerals.
They
can be used in a variety of ways, such as as a spread on toast or as an
ingredient in baking.
Chicken or vegetable broth:
Chicken
or vegetable broth is a great base for soups and stews. They add flavor and can
be used as a base for a variety of dishes.
Broths are also a good source of hydration and important for gut health.
Canned tomatoes:
Canned
tomatoes are a great source of lycopene, an antioxidant that can help reduce
the risk of heart disease and some types of cancer.
They
can be used in a variety of ways, such as in soups, stews, and as a base for
pasta sauce.
Canned tomatoes are also a good source of vitamin C, which is important for immune health.
Canned beans:
Canned
beans are a great source of protein, fiber, and a variety of vitamins and
minerals.
They
can be used in a variety of ways, such as in soups, stews, and as a side dish.
Canned beans are also a good source of iron, which is important for energy and blood health.
Lemons and limes:
Lemons
and limes are a great source of vitamin C, which is important for immune
health.
They
can be used in a variety of ways, such as in dressings, marinades, and as a
topping for fish and chicken.
Lemons
and limes are also a good source of antioxidants and help to add flavor and
brightness to dishes without adding unnecessary calories or sodium.
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