Visiting the grocery store without a shopping list nearly never ends well. Without a strategy for what foods to purchase and what meals to prepare, it is easy to wander aimlessly through the grocery store aisles and simply toss food into your basket. If you ever find yourself in this predicament at the end of a busy week, don’t worry; there are a range of healthy things you can grab that even nutritionists recommend you consume every day to make a variety of delicious, balanced meals.
In general, any whole, natural foods can be included in a balanced diet. Fresh fruits and vegetables, fiber-rich whole grains, and lean meats (chicken, eggs, and fish) will all contribute to the preparation of a few wholesome meals with low effort. In general, eating real foods offers your body with a variety of nutrients that contribute to your overall health.
According to Ricci-Lee Hotz, MS, RDN at a Taste of Health and Expert at Testing.com, the most important aspect of eating healthily on a daily basis is including a range of foods from different food groups and balancing them out by combining different food groups together at each meal and/or snack.
Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook, asserts that eating a balanced diet requires an emphasis on balance, diversity, and moderation in your meals. Consider fruits, vegetables, whole grains (quinoa, oats, brown rice, etc.), lean proteins (lean beef, chicken, fish, eggs, soy protein, etc.), healthy fats (nuts, seeds, avocado, olives, fatty fish, etc.), and low-fat dairy foods (milk, cheese, yoghurt).
While consuming a range of complete meals is beneficial to your health, it can be difficult to decide which items to purchase at the grocery store. Therefore, we asked a few qualified dietitians to recommend some of their favourite healthy everyday foods that you can begin stocking up on. Check out our list of The 7 Healthiest Foods to Eat Right Now for other healthy options.
Blueberries
According to Lisa R. Young, PhD, RDN, author of Finally Full, Finally Slim, these little blueberries are among her favourite fruits. “Not only do they taste excellent, but they are also low in calories and packed with minerals, such as vitamin C, manganese, and fibre ( 4 gramme of fibre per 1 cup serving). I frequently consume them by the handful or include them into yoghurt, smoothies, and salads. After a minute or so in the microwave, frozen blueberries are equally delicious.”
Here are the reasons why blueberries are regarded as The One Sweet Food to Eat for a Longer Life.
Greek yoghurt
Young states, “I always keep Greek yoghurt in the refrigerator.” “It is creamy, delicious, and high in protein, allowing you to feel satisfied for hours. It contains calcium, which is essential for bone health, as well as probiotics, which are beneficial microorganisms with numerous health advantages, including supporting immunological health.”
“Greek yoghurt provides an easy approach to increase protein intake, which is beneficial because most individuals load up on protein at the end of the day, but struggle to get enough in other meals and snacks,” explains Sarah Schlichter, MPH, RDN, of Bucket List Tummy. Greek yoghurt is also a fantastic source of calcium and vitamin D, all of which are essential for robust bone health, as well as probiotics, which can contribute to a healthy microbiome, which is associated with many other aspects of health.
Not sure which type to purchase? Here is a list of the 20 best and worst Greek yoghurts, as determined by dietitians.
A mixed salad
“Eating a colourful diet high in vegetables, such as greens, tomatoes, and carrots, can give your diet a boost of vitamins, minerals, antioxidants, and fibre, which reduce your risk of chronic disease and help counter free radicals, thereby aiding in the fight against cellular damage and ageing,” says Young. There are different health benefits associated with each hue spectrum, thus it is preferable to choose a wide variety of fruits and vegetables.
This is also an excellent method for incorporating coloured vegetables into your meals. CollegeNutritionist.com’s Dr. Rachel Paul, PhD, RD recommends eating a rainbow of colours throughout the week, including “tomatoes (red), carrots (orange), yellow peppers (yellow), spinach (green), and eggplant (purple).”
Olive oil
“Although olive oil is high in fat and calories and should be used sparingly (1 to 2 tablespoons per salad serving), it is rich in monounsaturated fat and includes numerous health benefits, such as reducing cholesterol and managing blood sugar,” adds Young. I always have a bottle of extra virgin olive oil on hand — in a cool, dry location — to put on salads, drizzle over seafood, and flavour my favourite vegetables.
Apples
“Apples are rich in fibre, antioxidants, and are low in calories,” explains Young. “An apple a day may in fact keep the doctor away.” “On a daily basis, I snack on one apple (Fuji is my favourite variety), and I also enjoy baking apples to savour at home. I recommend purchasing organic apples and consuming the entire fruit, including the peel.”
Sweet potatoes
should increase in their diet, and if possible, incorporate everyday, “says Schlichter. “While sweet potatoes are incredibly flexible and can be consumed as fries, added to stir-fries and rice meals, mashed into hummus, and incorporated into burgers, they are also incredibly nutrient-dense. Vitamins A and C, both of which are essential for a healthy, functional immune system, are abundant in sweet potatoes. Additionally, sweet potatoes are rich in fibre and potassium, which can aid in lowering blood pressure.”
Nuts
I also propose that folks consume nuts and seeds daily “says Schlichter. “While the nutritional profile of certain nuts and seeds varies by species, in general, they are rich in fibre (which most Americans do not consume enough of) and micronutrients such as iron, magnesium, and B vitamins. They may be consumed on their own, sprinkled over oatmeal, yoghurt, or salads, or included into granola snacks or bars. I urge that folks consume daily Greek yoghurt.”
Frances Largeman-Roth, RDN, nutrition expert and author of Smoothies & Juices: Prevention Healing Kitchen, says she rotates almonds, walnuts, pistachios, and cashews in her diet. “All of them have heart-healthy fats, plant-based protein, and fibre, and they keep me full between meals. Each has distinct advantages, therefore I like to keep them all on hand.”
Sesame seeds
According to Megan Byrd, RD, from The Oregon Dietitian, “everyone should find a way to incorporate chia seeds into their regular diet.” “In addition to being rich in omega-3s, antioxidants, and fibre, walnuts are an excellent source of these nutrients. Chia seeds can lower inflammation, improve our digestive tracts to make us more regular, and also enhance heart health! Chia seeds are an exceptional superfood.”
Byrd states that chia seeds can be added to a variety of foods, including your daily smoothie, baked products, and even porridge and oatmeal. You can even make chia seed jam!
Dark leafy greens
Trista Best, MPH, RD, LD, from Balance One Supplements, recommends consuming dark leafy greens everyday. “Dark leafy greens are nutrient-dense and low in calories, making them an easy addition to a healthy diet. It is difficult to obtain these nutrients from other sources and they are essential for maintaining general health. Due to the fact that they are a categorization of distinct veggies, it is simple to incorporate a variety in order to avoid becoming tired with the same dish every day. Spinach, kale, mustard greens, collard greens, arugula, Swiss chard, bok choy, and turnip greens are included in this category.”
Whether it’s arugula, baby spinach, or a salad kit, Largeman-Roth enjoys having ready-to-eat greens. “My sink is frequently overflowing, so eliminating the washing step is a great benefit for me in terms of eating my greens, which are so nutrient-dense and should be on my daily menu.”
Cranberries
“The little red jewels and their juice contain flavonoids known as PACs that are beneficial to health. PACs aid in the prevention of certain infections, the maintenance of a healthy urinary system, the improvement of heart health, and the reduction of inflammation related to chronic disease and ageing “according to The Nutrition Twins “In addition, a recent clinical investigation suggests that regular use of cranberry juice may aid in the treatment of H. pylori. Infection with H. pylori is the primary recognised cause of stomach cancer, while chronic gastritis, high-salt diets, and chemical carcinogens are also significant risk factors. We provide cranberry juice ice cubes to enhance the flavour of water, seltzer, and smoothies; for a sweet treat, grab a handful of PAC-filled dried cranberries!
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