There’s a simple trick to a healthy diet: Stock your kitchen with healthy and versatile foods. Having them Super foods Having food on hand in your pantry, fridge or freezer makes the process really easy.
In this blog post, learn which Pantry accessories you should Always at hand. Plus, get your healthy shopping list as a downloadable PDF!
Healthy Shopping List: Foods You Should Always Have at Home
1. Beans
Every pantry should have lentils, chickpeas, beans and peas. They are excellent sources of vegetable protein and Rich in fiber. This is why beans reduce the risk of type 2 diabetes, heart disease, high blood pressure and stroke.(1) Academy of Nutrition and Dietetics recommends eating at least four portions per week. One portion is equal to 60-70 grams of dried beans or 125 grams of cooked beans.
Our advice:
Use beans, lentils and peas for curries, chilies, Salad or brown. They come canned or dry (but don’t forget you have to cook them in advance).
2. Nuts
Unsalted nuts are the best all-rounder: they are rich in valuable fatty acids, proteins, vitamins and minerals. Snack on nuts between meals, add them to a smoothie or your morning oatmeal, or add them to sauces in the form of nut butters. Eating 20-60 grams of nuts per day (about a handful) has positive effects on chronic diseases such as cancer, respiratory diseases or diabetes.(2)
Walnuts, almonds and the like are also high in calories: 100 grams of walnuts, for example, have 650 calories. – Thus making it perfect for them Healthy weight gain.
3. Eggs
Are eggs healthy?? They certainly are! They are bursting with vitamins. In addition, they contain all nine essential amino acids (valine, leucine, isoleucine, histidine, lysine, methionine, tryptophan, phenylalanine, threonine). Eggs are so versatile, which makes them a must-have on your healthy shopping list. If you eat this high-protein meal in a salad for lunch, you’re pretty much guaranteed to avoid afternoon hunger pangs.(3)
4. Onion and garlic families
Onions and garlic belong to the Allium genus. A healthy, fresh diet is almost unimaginable without both of them, as they are important for adding flavor to your food.
Onions contain essential oils and sulfur-containing compounds (sulfides). This makes them not only an herb, but also a medicinal plant: sulfides are phytonutrients, which are said to have many benefits for your body. If eaten regularly, they are thought to reduce your risk of cancer and protect you from bacterial infections.(4) Sulfides are always present in garlic.
5. Potatoes
Potatoes are a valuable source of potassium and a very low-calorie side dish. 100 grams of this tuber contains only 75 calories. Popular ways to eat them are mashed potatoes, potato soup., Or homemade french fries.
Storage tip:
Potatoes last longer if stored in a dark, cool and dry place. Same goes for onion and garlic.
6. Frozen berries
Fresh berries are often expensive. In the summer, gather a few extra blueberries or strawberries and freeze them for the winter. Or buy them already frozen: Frozen fruit Sometimes it contains even more vitamins and minerals than their fresh equivalents. enjoy A plum in one smooth On hot days Or stir them into your oatmeal.
7. Linseeds
Whether whole, ground or as oil, Flaxseeds are a pantry essential you don’t want to be without.. This Super food A great source of soluble fiber, protein and alpha-linolenic acid (an omega-3 fatty acid).(5) For many people, a day without them is unthinkable: the mucins in the seeds are good for your gut health. Mix flax seeds into smoothies and yogurt or sprinkle them on salads. But always remember to drink a large glass of water while eating seeds. Otherwise, you risk constipation. If you eat a large amount of them.
Did you know that…?
Cold-pressed flaxseed oil should never be heated and should only be used for cold dishes: The oil is rich in omega-3 fatty acids, which are destroyed by high temperatures and result in the formation of harmful trans fatty acids. Flaxseed oil is best stored in the refrigerator.
8. Dates.
Dates actually contain more fiber than whole grain bread and more potassium than bananas., And they support your digestion. Due to their high sugar content, dates provide runners (as well as non-runners) with instant energy and thus curb their sweet cravings. Dates are also good for stir-fry.Balls of energy And brownies.
9. Green leafy vegetables
Spinach, Kale and Arugula: From now on, make sure that green leafy vegetables are always on your healthy shopping list. Seasonal “greens” are healthy and very versatile. Mix up the preparation methods so they don’t get boring: from green smoothies to salads and from pasta to curries. Leafy greens are packed with nutrients and most importantly fill your meals. This way you feel satisfied without consuming too many calories.
A great source of calcium for vegetarians (and not only)!
Did you know that green leafy vegetables are an especially good supply of plant-based calcium? 100 grams of bananas provide you with about 150 mg of the mineral (100 ml of cow’s milk contains only 120 mg). An average adult’s daily requirement is about 1,000 mg.(6)
10. Oats
Oats should also be at the top of your healthy shopping list and should never be lacking in your pantry.. Like beans, they are a good source of fiber and have a low glycemic index. This means that your blood sugar levels rise only moderately and slowly after eating. Thus, it makes you feel fuller for longer.
11. Plain yogurt
Yogurt a Excellent source of protein. Avoid sugary fruit yogurts in the supermarket and stick with the plain variety. It helps you reduce sugar and calories. Plain yogurt is also a probiotic: it contains live bacteria that help improve your gut flora. Add some yogurt to your post-workout smoothie or enjoy it with berries and oats for breakfast.
12. Dark chocolate
Two or three pieces of dark chocolate can satisfy your sweet tooth and make you happy. The cocoa bean is full of flavonoids (phytonutrients) and is thus considered a superfood. Dark chocolate not only reduces inflammation, but it also lowers your blood pressure.(7)
13. Green tea
Another must-have item on your healthy shopping list is green tea. It is another valuable source of flavonoids (catechin), which have an antioxidant effect. The drink gives you caffeine (just like coffee), but the effect is weaker, more gradual and longer lasting. So if you’re looking for a caffeine kick, but coffee makes your heart race, green tea can be a suitable alternative. Try it and see!
Free PDF to Download: Your Health Groceries List
We have put together a healthy shopping list as a PDF. Simplify your weekly grocery shopping and help stock your pantry as well.. Bus Download the listprint it and carry it At the supermarket with you!
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