Next time you're making out your grocery list, be sure that you have enough nutritious and valuable food "staples" on hand. Lynn Goldstein, MS, RN, CDN, a dietitian at Weill Cornell Medical College, recommends that everyone keep the following food items in their homes all the time:
1. Olive oil
According to Goldstein, this is "probably the healthiest fat you can use."
Olive oil is filled with monounsaturated fatty acids that help keep your heart healthy by reducing the risk of heart attack and diabetes and lowering LDL ("bad") cholesterol.
2. Yogurt
An excellent low-calorie snack option that is rich in vitamins, healthy bacteria, and calcium. Buy a brand that is all-natural and does not have any added sugar, or buy plain yogurt and mix it with fruit. Studies have shown that yogurt can boost the immune system and help improve digestion.
3. Almonds or other healthy nuts
Nuts are filled with healthy monounsaturated fats, vitamins, minerals, fiber, and protein. Almonds are a good source of vitamin E and walnuts are a source of omega-3 fatty acids, an essential fat that helps reduce inflammation in the body. Nuts make a great snack when you get the munchies; all you need is a handful to feel full.
4. Beans
Good for tossing into salads or a stir fry. They are high in fiber, protein, vitamins, minerals, and antioxidants, and very low in calories and fat. Studies show that diets high in beans lead to a reduced risk of heart disease, diabetes, and some cancers. They are a fiber-packed carbohydrate that won't impact your blood sugar levels.
5. Garlic
One of the best-tasting and healthiest foods to add to your cooking, garlic is high in antioxidants, vitamin C, and B vitamins, and it contains powerful antibacterial and anti-viral agents that help protect your body from disease. Regular consumption of garlic may decrease the risk of heart disease, diabetes, and colon cancer, and may protect against illnesses. Use it in your sauces, soups, stir fry, and salad dressings.
6. Onions
Like garlic, onions are a tasty additive to almost any meal. They also are high in a powerful antioxidant called quercetin, which helps protect against many cancers. Saute onions in olive oil and add them to sauces, vegetables, soups, and stir fry, or use them raw in salads.
7. Brown rice or other whole grains, like quinoa
These foods are loaded with fiber, protein, vitamins, iron, magnesium, and calcium. They are virtually fat free and low in calories. When you eat carbohydrates that are whole-grain or high in fiber, you will help control your blood sugar levels, stay full longer, and maintain a healthy weight. Use whole grains instead of refined grains such as white rice, pasta, or couscous made from white flour.
8. Dark chocolate
Seventy-percent cocoa dark chocolate is high in antioxidants; recent studies show that dark chocolate helps reduce blood pressure, prevent heart disease, keep blood vessels healthy, and may lower cholesterol levels. It is important to note that even though this type of chocolate has some health benefits, it is still high in calories and fat and can contribute to weight gain if eaten in excess. "I like to keep a bar in my fridge and break off an ounce or two a couple of times a week when I have a craving for something sweet," says Goldstein.
WHAT YOU CAN DO
* Shop the frozen aisle. Fresh is usually best, but it isn't always convenient. Keep veggies, fruit, and even fish, such as salmon, in your freezer so you always have healthy food on hand.
* Add wheat germ. "Picky" eaters can benefit from adding wheat germ to their meals; it has a subtle flavor and provides an assortment of vitamins and minerals, including vitamin E, zinc, and iron.
* Try canned goods. Canned and dried foods are easy to store and have a long shelf life; just be sure to check the sodium content before purchasing.
1. Olive oil
According to Goldstein, this is "probably the healthiest fat you can use."
Olive oil is filled with monounsaturated fatty acids that help keep your heart healthy by reducing the risk of heart attack and diabetes and lowering LDL ("bad") cholesterol.
2. Yogurt
An excellent low-calorie snack option that is rich in vitamins, healthy bacteria, and calcium. Buy a brand that is all-natural and does not have any added sugar, or buy plain yogurt and mix it with fruit. Studies have shown that yogurt can boost the immune system and help improve digestion.
3. Almonds or other healthy nuts
Nuts are filled with healthy monounsaturated fats, vitamins, minerals, fiber, and protein. Almonds are a good source of vitamin E and walnuts are a source of omega-3 fatty acids, an essential fat that helps reduce inflammation in the body. Nuts make a great snack when you get the munchies; all you need is a handful to feel full.
4. Beans
Good for tossing into salads or a stir fry. They are high in fiber, protein, vitamins, minerals, and antioxidants, and very low in calories and fat. Studies show that diets high in beans lead to a reduced risk of heart disease, diabetes, and some cancers. They are a fiber-packed carbohydrate that won't impact your blood sugar levels.
5. Garlic
One of the best-tasting and healthiest foods to add to your cooking, garlic is high in antioxidants, vitamin C, and B vitamins, and it contains powerful antibacterial and anti-viral agents that help protect your body from disease. Regular consumption of garlic may decrease the risk of heart disease, diabetes, and colon cancer, and may protect against illnesses. Use it in your sauces, soups, stir fry, and salad dressings.
6. Onions
Like garlic, onions are a tasty additive to almost any meal. They also are high in a powerful antioxidant called quercetin, which helps protect against many cancers. Saute onions in olive oil and add them to sauces, vegetables, soups, and stir fry, or use them raw in salads.
7. Brown rice or other whole grains, like quinoa
These foods are loaded with fiber, protein, vitamins, iron, magnesium, and calcium. They are virtually fat free and low in calories. When you eat carbohydrates that are whole-grain or high in fiber, you will help control your blood sugar levels, stay full longer, and maintain a healthy weight. Use whole grains instead of refined grains such as white rice, pasta, or couscous made from white flour.
8. Dark chocolate
Seventy-percent cocoa dark chocolate is high in antioxidants; recent studies show that dark chocolate helps reduce blood pressure, prevent heart disease, keep blood vessels healthy, and may lower cholesterol levels. It is important to note that even though this type of chocolate has some health benefits, it is still high in calories and fat and can contribute to weight gain if eaten in excess. "I like to keep a bar in my fridge and break off an ounce or two a couple of times a week when I have a craving for something sweet," says Goldstein.
WHAT YOU CAN DO
* Shop the frozen aisle. Fresh is usually best, but it isn't always convenient. Keep veggies, fruit, and even fish, such as salmon, in your freezer so you always have healthy food on hand.
* Add wheat germ. "Picky" eaters can benefit from adding wheat germ to their meals; it has a subtle flavor and provides an assortment of vitamins and minerals, including vitamin E, zinc, and iron.
* Try canned goods. Canned and dried foods are easy to store and have a long shelf life; just be sure to check the sodium content before purchasing.
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