I found an online article that reiterates things we already know. However, when I need these things to come to mind- like when I need to plan a grocery list, or think of something healthy to eat- my memory fails me! Hence, the "one-stop-shopping" website of knowledge (this blog). It is more for me than anything. If it is helpful for you, too- then fabtastiful.
I will summarize the 15 Healthy Foods to Have in Your Kitchen at All Times article.
1. Yogurt: watch for sugar or it defeats the purpose! Stick with low-fat plain and add your own fresh fruit
2. Wild Salmon: packs a nutritional punch in a small amount of calories
3. Egg Whites: lots of protein, very few calories and no cholesterol (in the white- it is all in the yolk). Make an egg white omelette with fresh veggies & salsa to add flavor without adding (many) cals.
4. Leafy Greens: Broccoli, cabbage, kale & spinach. Dark leafies are loaded with vits A, C, & K, folate iron and calcium. Research suggests they may prevent certain types of cancers and promote heart health.
5. Blueberries: antioxidants (what are those, anyway? They are a subject for another post. That's what.)
6. Almonds: helps reduce cholesterol and the risk of heart attack. Some studies show they may help in weight loss.
7. Black Beans: high in fiber and offer other optimum nutrition components such as calcium, iron and folic acid.
8. Apples: Yes, the old expression does have truth. Apples have fiber, reduce the risk of heart disease and contain the mineral boron, which is great for bones.
9. Tomatoes: contain the antioxidant (that word again!) lycopene. Studies show they can lower cholesterol & reduce blood pressure.
10. Orange Juice: potassium & vit C. Some brands are fortified with omega-3s. Remember: get fresh squeezed and low in sugar.
11. Sweet Potatoes: beta carotene = healthier skin, helps prevent sun damage, boosts immune system which prevents sickness from colds and other infections (that spread like wild fire).
12. Wheat Germ: magnesuim; good for bones, maintaining healthy insulin levels & reducing stress (who doesn't need that?!). It also has iron, fiber, calcium, potassium & zinc.
13. Pomegranate: antioxidants (see?!) like tannins & anthocyanins. Reduces bad cholesterol. May help reduce risk of certain cancers.
14. Hot Peppers: vit C & may help reduce pain levels (after the initial burn..haha!) May help you lose weight: spicy foods have been found to increase the metabolic rate for short periods of time.
15. Oatmeal: Homemade from whole oats, not the pre-pack of sugar you can buy! It has fiber, helps reduce LDL (bad cholesterol), and provide nutrients vit E, iron & magnesium. Add a scoop of protein powder for extra "punch".
Now, you are ready to go grocery shop.
I will summarize the 15 Healthy Foods to Have in Your Kitchen at All Times article.
1. Yogurt: watch for sugar or it defeats the purpose! Stick with low-fat plain and add your own fresh fruit
2. Wild Salmon: packs a nutritional punch in a small amount of calories
3. Egg Whites: lots of protein, very few calories and no cholesterol (in the white- it is all in the yolk). Make an egg white omelette with fresh veggies & salsa to add flavor without adding (many) cals.
4. Leafy Greens: Broccoli, cabbage, kale & spinach. Dark leafies are loaded with vits A, C, & K, folate iron and calcium. Research suggests they may prevent certain types of cancers and promote heart health.
5. Blueberries: antioxidants (what are those, anyway? They are a subject for another post. That's what.)
6. Almonds: helps reduce cholesterol and the risk of heart attack. Some studies show they may help in weight loss.
7. Black Beans: high in fiber and offer other optimum nutrition components such as calcium, iron and folic acid.
8. Apples: Yes, the old expression does have truth. Apples have fiber, reduce the risk of heart disease and contain the mineral boron, which is great for bones.
9. Tomatoes: contain the antioxidant (that word again!) lycopene. Studies show they can lower cholesterol & reduce blood pressure.
10. Orange Juice: potassium & vit C. Some brands are fortified with omega-3s. Remember: get fresh squeezed and low in sugar.
11. Sweet Potatoes: beta carotene = healthier skin, helps prevent sun damage, boosts immune system which prevents sickness from colds and other infections (that spread like wild fire).
12. Wheat Germ: magnesuim; good for bones, maintaining healthy insulin levels & reducing stress (who doesn't need that?!). It also has iron, fiber, calcium, potassium & zinc.
13. Pomegranate: antioxidants (see?!) like tannins & anthocyanins. Reduces bad cholesterol. May help reduce risk of certain cancers.
14. Hot Peppers: vit C & may help reduce pain levels (after the initial burn..haha!) May help you lose weight: spicy foods have been found to increase the metabolic rate for short periods of time.
15. Oatmeal: Homemade from whole oats, not the pre-pack of sugar you can buy! It has fiber, helps reduce LDL (bad cholesterol), and provide nutrients vit E, iron & magnesium. Add a scoop of protein powder for extra "punch".
Now, you are ready to go grocery shop.
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