Essential Foods to Maintain a Healthy Diet: 15 Items to Always Have
January is usually the time of year where many people make a new year resolution to eat healthier. We recommend having readily available healthy options to help you to stay on track with this goal. To help you stock up, we have complied a list of the top foods that you should keep in your fridge or pantry at all times.
Nuts & nut butters. A great source of healthy fats and protein. If you are trying to watch your saturated fat intake, we suggest almonds & almond butter. (Make sure you measure your portions!)
Ready to eat protein sources. Rotisserie chicken, tuna, tofu, jerky, deli meat, etc. Something that you can easily add to a wrap or salad for a quick meal.
Cut veggies. Ready for snacking or stir frying for dinners.
Berries. High in fiber, easy to add to oats or yogurt, or grab for healthy snacking.
Greek yogurt. High in protein and easy to grab for breakfast or snacks. This is a great way to add protein to smoothies. Look for options low in added sugar.
Eggs. You can pre-cook egg bites in a muffin tin, or hard boil them at that start of the week. Great for snacking or breakfast on the go!
Hummus. Buy it premade or make your own! Hummus is a great dip for veggies, or add to wraps and sandwiches in place of other condiments.
Greens. Spinach, kale, or spring mix. Have some on hand for salads & wraps, or throw in a smoothie.
Frozen fruit and veggies. Great for quick dinners and smoothies.
Beans & lentils. Great to add protein and fiber to soups. We recommend buying them dried and cooking them yourself.
Oats. Easy to make for breakfast, or save even more time and make some overnight oats. Tip: add protein powder to your cooked oats for a protein boost and a creamy texture.
Whole grain pastas/Chickpea pasta. Chickpea pasta has a higher protein content with the same great pasta texture we all love.
Brown rice or quinoa. Quinoa also has a high protein content. Try it in place of rice in any dish. Bonus, it cooks really fast!
Potatoes. A great versatile carb source. Bake, mash or chop and roast them. Tip: Try cooking them in the airfryer for healthy french fries.
Herbs & spices. DON'T EAT BORING FOOD! Have a variety of spices on hand to keep things interesting. Healthy food doesn't have to be bland.
Bonus Meal Planning Tips:
Proportion your meals. Half your plate should be fruits and veggies. One quarter should be lean protein, and one quarter a healthy carb source.
Start your day with a balanced first meal. Even if you don't eat until 11:00am, your first meal should include: protein, fiber, & healthy fats. This will help regulate your blood sugar and hunger cues throughout the whole day!
Set yourself up for success this year by stocking your fridge and pantry. Know that each day is different, and no days will be perfect. What matters is that you stay consistent with these habits 80% of the time. If you are looking for more personalized nutrition advice, schedule a nutrition consult with one of our in house Nutrition Specialists.
