Who knew that we would have to make so many decisions about food?
Can you relate to that statement? I sure can!
Are you in a bit of a food rut? I am. I make the same things regularly because that’s what my family likes. I even choose the same snacks most days.
I wanted to change things up a bit and so I did some research to find some healthy yummy food.
We are not on diets! Instead of talking about the foods we shouldn’t eat we are focusing on foods we can and should eat.
Here’s the list of good foods to add to our grocery lists and a little bit about why they are good choices too. Nothing is too weird and everything can be found in a regular grocery store.
Almonds are high in protein and healthy fat. This is a good go-to snack for protein. Add an apple and it’s a great snack. Serving-23 almonds
Apples contain lots of fibre and have antioxidant and anti-inflammatory properties. I like Royal Gala apples, as they are sweeter and have a great texture. Serving-1 small
Avocados are a great source of monounsaturated fatty acids. They contain nearly 20 vitamins and minerals. They are creamy and high in the healthy beneficial fat. Add avocado to your smoothie or salad or have it on toast.
Bananas have high levels of potassium which helps blood pressure levels and they are high in fibre. A banana added to toast with peanut butter is delicious and will keep you full longer. Serving-1 small
Beans are good for your heart as they have lots of soluble fibre, which can reduce cholesterol. I’ve discovered hummus, which is made from chickpeas, which are also known as garbanzo beans! I like the roasted red pepper flavour and I have it as a dip with fresh vegetables. Serving-2 tablespoons
Blueberries, the super fruit that has the most antioxidants, which help the body guard against heart disease, cancer and memory loss. Frozen blueberries are can be added to a smoothie or served with granola. Serving-½ cup
Broccoli, consider it the number 1 cancer fighter. Wow! Enough said, just find a way you like to eat it! Serving-½ cup
Greek yogurt is a great source of bone building calcium and lots of protein. It contains beneficial bacteria, which inhibit the growth of harmful bacteria. Serving-¾ cup
Kale is another great cancer fighter. It is also full of fibre and Vitamin K and antioxidants. Serving-1 cup fresh or cooked
Oatmeal continues to be a healthy choice. It is high in a special fibre called beta-glucan, which helps to lower levels of bad LDL cholesterol. It is a whole grain. Try making some cold oats in the summer and serve it hot in the winter. Serving-¾ cup cooked
Quinoa is now considered the new super food. It is packed with protein and fibre as well as many vitamins and minerals. I like it as an alternative to rice. I add some chicken stock for flavour. It can also be cooked and then added to a salad. Serving-1 cup cooked
Salmon is one of the healthiest fish to eat. It is rich in Vitamin D and omega-3 fatty acids, which protect the heart, and the brain. My husband loves salmon so we have this once a week. Usually I bake it in the oven and drizzle with maple syrup. Serving-3 ounces
Spinach is chock full of nutrients, iron, calcium and Vitamin A. As well as folate, which helps the body form red blood cells. I don’t like it cooked. I have it as a salad or add it into a smoothie. Serving-1 cup fresh or ½ cooked
Tuna is high in protein, vitamin B and omega-3 fatty acids. Tuna salad made with mayo or mashed avocado is a great protein boost to your lunch. Serving-3 ounces fresh or canned
This isn’t an exhaustive list but it gives us some ideas of some healthy foods to add to our grocery list.
TODAY’S LITTLE STEP: Add some of these foods to your grocery list. We can enjoy yummy food and reap the health benefits!
Remember that every little step makes a difference!
Peace be with you,