By SRK Editor
| Last updated November 3, 2018
For decades we have known of healthy food as that food that is made at home, rather than that which comes through your car’s window in a drive-through or at any of the (too) many fast-food joints peppered through the United States.
It has also been known that adopting a healthy diet generally requires one to be willing to spend extra money. The chain-reaction of purchasing healthy food is clear as day: if you purchase the proper foods, you’ll eat the proper foods. If you eat the proper foods, you should have much more strength, you will have the ability to maintain a healthy weight, and on top of that you’ll have healthier heart and likely enjoy a healthier and longer life ahead of you.
More often than not, one of the daunting prospects when switching to healthier diets is the grocery shopping itself. It can be hard to come up with recipes and note down the ingredients necessary for a healthy diet, especially when one has been used to eating out and eating unhealthy for years. However, if you get to your local farm market or grocery store prepared, you will find the process to be fairly simple. This preparation begins with a food strategy and checklist of ingredients you will be needing as the cornerstone for creating better dietary habits on a daily basis.
We have decided to share with you 10 fantastic choices you can make to introduce healthier foods to your daily eating regimen. You will note that plenty of these ingredients are integral to our Square Roots Kitchen menu items, which you can find here.
Quinoa: Eating healthy doesn’t mean having to remove cereal grains from you diet. Quinoa in particular is loaded with fiber and contains a decent amount of protein. Quinoa is gluten-free and one of the few plant foods that contain all nine essential amino acids, on top of magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.
Sweet potatoes: Try to replace regular potatoes with sweet potatoes, as these add anti-oxidants, beta carotene, iron, vitamin B6 and fiber to your diet.
Spinach: The quintessential health green, spinach is filled with calcium mineral for bone and joint health and vitamin K for proper bloodstream.
Broccoli: Another essential green, broccoli is rich with indole-3-carbinol and sulforaphane which help against breast cancer, as well as plenty of vitamin C.
Blueberries: While exaggerating with fruit isn’t advisable, for they do add a lot of sugar to your diet, they remain a fantastic part of a balanced and healthy diet. Blueberries in particular are a rich supply of anti-oxidants, vitamins A, C, E and flavonoids. They also provide anti-aging effects on the human body.
Garlic: You may have never known this, but garlic is capable of lowering bad cholesterol, high blood pressure and helps against some types of cancer. Garlic also has essential nutrients and vitamin C.
Tomatoes: Another fruit (yes, it’s a fruit) worth adding to your diet, and with good reason. Tomatoes are rich in vitamin C as well as lycopene, which can help to maintain prostate health.
Salmon: Together with other oily water fish such as trout, herring, sardines and anchovies, salmon adds plenty of omega-3 fatty acids to your diet, which enhance heart and human brain health. They can help prevent Alzheimer’s disease.
Beans and Legumes: Some beans and other legumes — lentils, black beans, kidney beans in particular — can be beneficial for weight loss. They tend to be higher in protein and fiber, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch.
Avocados: Avocados are a unique fruit. While most fruits are high in carbs, avocadoes are loaded with healthy fats and are particularly high in monosaturated oleic acid, the same type of fat found in olive oil. Despite containing mostly good fat, avocadoes also contain a lot of water and fiber. They make for perfect additions to salads, Mexican dishes, breakfast recipes and more. They can be beneficial to weight loss as studies have shown that their fat content can increase carotenoid antioxidant absorption from the vegetables one eats from 2.6 to 15-fold. You can find more information on the health benefits of avocadoes here.
Here is a bigger list of healthy food for you and your family
Vegetables: Asparagus, Beets, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Cucumber, Green beans, Green peas, Lettuce, Potatoes, Onions, Peppers, Sweet Potatoes, Squash, Spinach, Tomatoes.
Fruits: Apples, Apricots, Bananas, Blueberries, Blackberries, Cranberries, Figs, Grapes, Grapefruit, Kiwi, Mangos, Lemons, Lime, Oranges, Raspberries, Papaya, Pears, Pineapple, Plums, Prunes, Strawberries, Watermelon.
Seafood: Salmon, Shrimp, Scallops, Tuna.
Dairy Products: Eggs, Low fat Cheese like Cottage Cheese, Unsweetened Almond/Coconut/Cashew Milk, Bio yogurt.
Beans & Legumes: Black Beans, Dried Peas, Kidney Beans, Lentils, Lima Beans, Pinto Beans, Navy Beans, Soybeans, Chickpeas.
Meats and Poultries: Chicken, Turkey, Low-Fat Red Meats, Unprocessed Pork, Venison.
Seeds and Nuts: Almonds, Cashews, Flax seeds, Pumpkin seeds, Peanuts, Pecans, Sesame seeds, Sunflower seeds, Walnuts
Other Protein: Tofu, Protein Powders, Certain Types of Protein Bars
This list is by no means full, but it provides a beginning checklist which you can use when you hit the grocery store next.
If you’re ever struggling to make it to the grocery store and need a quick, healthy meal for pick-up or delivery to your office or home you can count on Square Roots Kitchen and its fully customizable menu of salads, wraps and bowls to satisfy your hunger and fulfill your healthy dietary needs.
Tired of unhealthy catered meals such as pizza, burgers and hot dogs? Let Square Roots Kitchen take care of your next catered event, and enjoy a wide spectrum of healthy catering options including salads, wraps and bowls. More info: https://squarerootskitchen.com/catering