There is a simple trick to a healthy diet: Fill your kitchen with healthy and versatile foods. The existence of these Superfoods Having on hand in the pantry, fridge or freezer really simplifies meal prep.
In this blog post, learn about Warehouse Basics Should Always at hand. Plus, get your healthy shopping list as a downloadable PDF!
Healthy Shopping List: Foods You Should Always Have at Home
Each pantry should contain lentils, chickpeas, beans and peas. They are great sources of plant-based protein and rich in fiber. This is also why legumes have been shown to reduce the risk of type 2 diabetes, heart disease, high blood pressure and stroke.(1) Academy of Nutrition and Dietetics He recommends eating at least four servings per week. One serving equals 60-70g of dried legumes or 125g of cooked legumes.
Use beans, lentils and peas for curry and chili Salad or cakes. They come in cans or dried (but do not forget that you need to cook them in advance).
Unsalted nuts are the perfect all-around solution: they are rich in valuable fatty acids, proteins, vitamins and minerals. Eat nuts between meals, put them in your morning smoothie or oatmeal, or add them to sauces in the form of nut butters. Eating 20-60 grams of nuts per day (about a handful) has been shown to have positive effects on chronic diseases such as cancer, respiratory disease or diabetes.(2)
Walnuts, almonds and the like are also rich in calories: 100 grams of walnuts, for example, contain 650 calories. – Which makes it perfect for Healthy weight gain.
Are eggs healthy?? They certainly are! It is full of vitamins. Plus they contain all nine essential amino acids (valine, leucine, isoleucine, histidine, lysine, methionine, tryptophan, phenylalanine, threonine). Eggs are extremely versatile, which makes them a must on your healthy shopping list. If you eat this protein-rich food for lunch in a salad, you’re pretty much guaranteed to avoid afternoon hunger cravings.(3)
4. Onion and garlic family
Onions and garlic belong to the genus Allium. A healthy, fresh diet cannot be imagined without these two things, as they are essential to add flavor to the food you eat.
Onions contain essential oils and sulfur-containing compounds (sulfides). This makes it not only an herb, but a medicinal plant as well: Sulfides are phytonutrients, which are said to have many benefits for your body. If taken regularly, it is supposed to reduce the risk of cancer and protect you from bacterial diseases.(4) Sulfides are always present in garlic.
Potatoes are a valuable source of potassium and a low-calorie side dish. 100 grams of this tuber contains only 75 calories. Popular ways to eat it are mashed potatoes, potato soupAnd the Or homemade french fries.
Potatoes keep for a long time if stored in a dark, cool, dry place. The same goes for onions and garlic.
6. Frozen berries
Fresh berries are often quite expensive. In the summer, collect a few blueberries or strawberries and freeze them for the winter. Or buy them already frozen: frozen fruit They sometimes contain more vitamins and minerals than their fresh counterparts. enjoy raspberry in smoothie On hot days Or stir them into oatmeal.
Whether whole, ground or oily, Flaxseed is one of the essential stocks you don’t want to be without. this is Superfood 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 mucin in the seeds is good for gut health. Mix flaxseeds into smoothies and yogurt or sprinkle them on salads. But don’t forget to always drink a large glass of water when eating the seeds. Otherwise, you risk getting caught If you consume a large amount of it.
Did you know this…?
Cold pressed flaxseed oil should never be heated and only used for cold dishes: The oil is rich in omega-3 fatty acids, which are damaged by high temperatures and lead to harmful trans fatty acids. It is best to store flaxseed oil in the refrigerator.
Palm fruits actually contain more fiber than wholegrain bread, and more potassium than bananasAnd the They support digestion. Because they are high in sugar, dates provide runners (as well as non-runners) with a quick boost of energy and thus curb cravings for sweets. Dates also go well in shakesenergy balls And the brownies.
9. Green leafy vegetables
Spinach, kale, and watercress: From now on, make sure you always have green leafy vegetables on your healthy shopping list. Seasonal “green stuff” is healthy and versatile. Mix up preparation methods so you don’t get bored: from green smoothies to salads and pasta to curries. Leafy greens are packed with nutrients and most importantly, they fill your meal. This way you feel full without having to consume a lot of calories.
A great source of calcium (not only) for vegetarians!
Did you know that green leafy vegetables are an especially good source of plant-based calcium? 100g of cabbage provides about 150mg of the mineral (100ml of cow’s milk contains only 120mg). The average daily requirement for adults is about 1,000 mg.(6)
Oats should also be at the top of your healthy shopping list and never out of stock. Like legumes, they are a good source of fiber and have a low glycemic index. This means that blood sugar levels rise moderately and slowly after eating them. Hence, this makes you feel fuller for longer.
11. Plain Yogurt
Yogurt is Great source of protein. Avoid sweetened fruit yogurts in the supermarket and stick to the regular variety. This helps you cut down on sugar and calories. Plain yogurt is also a probiotic: it contains live bacteria that help improve gut flora. Mix some yogurt into 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 craving and make you feel happy. Cocoa beans are full of flavonoids (phytonutrients) and thus are considered a superfood. Not only does dark chocolate reduce inflammation, it is also said to lower blood pressure.(7)
13. Green tea
Another thing that should be on your healthy shopping list is green tea. It is another important source of flavonoids (catechin), which have an antioxidant effect. The drink provides you with caffeine (just like coffee), but the effect is weaker, more gradual and longer lasting. So, if you’re looking for a dose of caffeine, but coffee makes your heart race, green tea may be a suitable alternative. Give it a try and see!
Free PDF Download: You Are In Good Health vegetables existing
We have compiled a healthy shopping list as PDF for Make weekly grocery shopping easier and help stock your pantry too. Just Download the listPrint it and take it With you to the supermarket!