In today’s article, we’re going to talk about 6 healthy food choices that you should be incorporating more of in your everyday routine. We’ll also share why you should be eating them so you can have full confidence in your eating habits!
Chia seeds might be tiny, but they’re incredibly nutritious! Chia seeds are packed with antioxidants, minerals, omega-3s, and other beneficial nutrients that are supportive of overall health. Chia seeds are also versatile and can be used in your everyday cooking. We love adding chia seeds to a smoothie or yogurt bowl. Chia seeds can also be made into a pudding by mixing them with liquid and letting them sit overnight.
Chia seeds contain specific antioxidant nutrients such as chlorogenic acid, caffeic acid, quercetin, and kaempferol. All of these may anticancer properties. Chia seeds may also support weight loss. One oz of chia seeds contains 10g of dietary fiber. Fiber has been shown to keep us full and satisfied longer, leading to less overall caloric intake and binging. This can support long term weight loss goals. The fiber content in chia seeds also plays a cardioprotective role. Fiber has been shown to reduce cholesterol levels, reducing your risk of cardiovascular events.
Greens are an extremely healthy part of the diet. Greens, such as kale, spinach, or microgreens, are packed with vitamins and minerals. They are also low calorie. Most greens, for example, are a nutrient-dense green that contain nutrients like vitamin A, vitamin K, and Vitamin C. Consuming adequate greens in your diet can have benefits for your bone health, cancer prevention, or weight loss goals.
Overall, greens are extremely easy to incorporate into your diet as they can be used in a variety of ways. Greens can be consumed raw in a salad, put into a smoothie, or sauteed in a stir fry.
Research shows that consuming greens raw rather than cooked may be more beneficial for the nutrient profile. We recommend focusing on the bigger picture, however, and getting in your greens the best that you can!
Some of our favorite greens include kale and spinach.
Nuts are a popular food – they’re not only tasty but they also be eaten as is or utilized in everyday cooking! Despite being high in fat, they are very healthy for the diet. Nuts contain a wide variety of nutrients. They’re packed with healthy fats, fiber, and selenium. They’re also loaded with antioxidants. Antioxidants play a role in cancer prevention. The fiber content of nuts may aid in weight loss, despite the high calories. Research shows that those on a Mediterranean style diet are at a healthier weight and more likely to lose weight and keep it off than those not – and nuts are part of a Mediterranean diet! Lastly, nuts may help to lower cholesterol and triglycerides due to its fiber content.
Nuts can be used in a wide variety of ways in the diet. Nuts can be eaten as is or can be added to a smoothie, on top of a salad, or used in a curry.
Eggs are another food that are very nutritious and should be incorporated into the diet (for those that aren’t vegan or allergic!). Eggs contain many nutrients such as vitamin B5, riboflavin, folate, and protein. Nutrient analysis shows that eggs contain quite a wide range of nutrients. They contain a little bit of everything! Eating eggs has many health benefits. For example, they may raise the “good” HDL cholesterol in our body which can lower risk of heart disease and stroke. Egg consumption may also help you to reach your protein needs each day. Hitting your daily protein needs is important to build muscles, increase strength, and fuel your body’s everyday activities. Lastly, eggs contain a specific nutrient, choline, that some people don’t consume enough of. Choline is used to build cell membranes and signaling functions throughout the body.
Eggs can be consumed as part of a healthy diet without having a significant effect on your cholesterol levels. Eggs can be consumed in many ways by frying it, scrambling it, baking it, or boiling it.
Berries are another healthy food to consume in your diet if you’re wanting to optimize your health. As you might be aware of, berries are considered an anti-inflammatory food because they are packed with antioxidants, (like so many of the foods that are on this list!). Berries are also high in fiber which can decrease your overall caloric intake and promote weight management. They are also a relatively low sugar fruit, making them good for stabilizing blood sugar. Berries can be eaten as is, used to top a yogurt parfait, or utilized in baking!
Our last category here is a little broad, but we didn’t want to ignore it. Whole grains include things like quinoa, brown rice, barley, and farro. Whole grains are unprocessed, and they CAN have a healthy place in the diet. Diet culture and misinformation oftentimes makes us believe that carbs can’t be included when in reality, they can! More importantly, you should be focusing on the quality of the carbs that you’re adding in. We recommend whole grains instead of refined grains. Whole grains provide greater nutritional value, such as fiber, B vitamins, niacin, and protein. Whole grain consumption has also been shown to have many health benefits such as weight loss, prevent heart disease, and manage and prevent diabetes.
We recommend utilizing this list of our go-to healthy foods to focus on building healthier habits into your everyday routine.
If you’re looking for a place to get started, we provide a full snack list of over 20 of our favorite snacks in our free downloadable resource, 3 Top Snack Hacks! In this guide, you’ll learn:
- The top mistakes to avoid when snacking
- The right combinations of foods to eat so you can stay energized
- The best snacks to be consuming on a busy workday
- Snacks to take with you on-the-go
- and much more!
You can download this guide instantly now here!