Healthy Staple Foods

Healthy Staple Foods

"It's not a short term diet, it's a long term lifestyle change"

Today I’m sharing a few of my favorite go-to foods that help me stay on track with eating healthy.  I’ve learned over the years that if I keep my fridge and pantry stocked with nutritious foods, I’m more likely to stay faithful to my diet.  We’re all busy, so keeping healthy staple foods that are easy to prepare is the one of the best things you can do for successful weight loss or weight management. 

The most important thing you can do to clean up your diet is to starting reading the labels on the back of everything you buy.  The more natural the food is, the better.  If you can’t pronounce it, don't buy it!

Always remember that balance is key.  Making small changes is the only way to get lasting results.  Start off slow and by that I mean start cutting out one “bad” food at a time.  If you cut everything out at once, you’ll feel deprived and revert back to old habits quickly. Below you'll find a list of different healthy foods to start incorporating into your diet.

Healthy Starts Right Here! 

Breads: 

    •      Ezekiel Bread- Found in the freezer section.  This is the only bread I buy now.  It’s clean, natural, and organic.  Not to mention, chemical free, easy to digest, has protein, lots of vitamins, is kosher, Non GMO, no refined sugars, no preservatives, no shortenings, and full of fiber.  It’s absolutely delicious! They also offer buns, cereals, muffins, tortillas, waffles, and more! 

Grains: 

White Flour is stripped of all nutrients which makes it an empty source of calories.  That’s not what we want! Here are a few nutrient rich grains to add to your diet! 

    •      Quinoa- all kinds.  Quinoa is superfood that is PACKED with nutrients 

    •      Brown Rice 

    •      Wild Rice 

    •      Quinoa Pasta 

Flours: 

    •      Coconut Flour (Naturally Gluten-Free)

    •      Almond Flour (Naturally Gluten-Free and Low in Carb)

Dairy & Non Dairy: 

    •      Almond Milk Yogurt (Non-Dairy)

    •      Coconut Milk Yogurt (Non-Dairy)

    •      Greek Yogurt  

    •      Unsweetened Almond Milk (Non-Dairy)

    •      Unsweetened Coconut Milk (Non-Dairy)

    •      Unsweetened Soy Milk (Make sure it’s Non-GMO) 

Fruits: 

    •      Apples 

    •      Oranges 

    •      Grapefruits 

    •      All Berries 

    •      Bananas 

    •      Avocados 

    •      Pineapple 

    •      Any fresh fruit you like 

Veggies:

    •      Kale 

    •      Spinach

    •      Broccoli 

    •      Celery 

    •      Tomatoes 

    •      Eggplant 

    •      Squash 

    •      Carrots 

    •      Celery 

    •      Bell Peppers 

    •      Zucchini 

    •      Sweet Potatoes 

    •      Onions 

    •      Green Beans 

    •      Any Fresh Veggies you like 

Meats: 

When purchasing any kind of meat, always opt for organic or grass fed. Also, try and purchase the leanest meat possible.  If you buying lunch meat of any kind, look for nitrate-free! 

    •      Lean Ground Turkey 

    •      Chicken Breasts 

    •      Salmon, Tilapia, or other fish 

    •      Lean Ground Beef 

Eggs: 

            •          Always purchase cage free.  

Beans and Legumes: 

If you are trying to eat healthy on a budget, beans are an excellent source of protein (especially if you are vegetarian or vegan) 

    •      Beans: Explore different kinds of beans.  Black, Pinto, Red Kidney, Red, Soybean, and More! 

    •      Legumes: You can make so many great meals with legumes.  They are excellent! 

Other Grocery Store Items: 

    •      Oatmeal: Always buy plain steel cut oats. Nothing flavored due to the chemicals and sugar that they put in flavored oats.  

    •      Tea:  Any natural, organic, unsweetened tea is great! 

    •      Dry Beans and Legumes 

    •      Nuts: Always try and buy nuts that are organic.  Nuts are a fantastic snack filled with a ton of nutrients but you have to make sure you read the labels.  A lot of nuts that are sold in stores are loaded with sodium and sugar.  

    •      Bars:  I used to be a protein bar junkie.  Make sure you read the labels on the back of your protein or snack bars.  Most of them are filled with a lot of junk.  My personal favorite brand of health bars are Laura Bars… they are delicious, have minimal ingredients, and are very healthy and clean! 

    •      Condiments:  Most condiments are also loaded with a ton of junk that could be slowing down your weight loss.  When you can, avoid condiments or try and make your own using all natural fruits, veggies, and herbs.  If you have to purchase condiments from the store, look for the organic condiments with minimal ingredients and no added sugar.  

    •      Extra Virgin Olive Oil 

    •      Walnut Oil 

    •      Coconut Oil 

Sweeteners: 

Processed Sugar is the easiest way to pack on the pounds.  Here are few natural alternatives to sweeten things up. 

    •      Coconut Nectar

    •      Honey 

    •      Maple Syrup 

   •       Agave 

Eating healthy isn't always easy,  but keeping a few of things on hand or in your home will help keep you on track when hunger or cravings strike. Remember that when you're hungry, your body wants nutrients, not junk! 

I hope you enjoyed this blog! 

xoxo, 

Ash