Despite their outwardly wholesome appearance, many popular foods are high in sugar, saturated fat, and carbs. Because of this, we have selected the most nutritious meals available without sacrificing flavor or ease of preparation. Remember, the first rule of following a balanced diet is to avoid boredom, and these nutritious components will do just that (we swear).
All these nutritious options share a similar denominator: they are variations on a few staples including fruits, vegetables, grains, and dairy products. That rules out any pre-packaged goods whose ingredients list reads like a science fiction novel. As a general rule of thumb, it’s safe to eat whatever is simple, nutritious, plant-based, and little processed when grocery shopping. (Literally).
Let’s get to the good stuff, the list of nutritious foods.
Oatmeal
Due to its soluble fiber, oatmeal lowers cholesterol and protects against heart disease. Try to find steel-cut or traditional varieties.
You could try… Try oatmeal with spinach and poached eggs for a delicious morning meal, or top it with olive oil and Parmesan.
Avocado
In addition to the cholesterol-lowering monounsaturated fats, just 1/2 cup of avocado provides over 20% of the daily fiber requirement.
You could try… Cut an avocado in half, then spray it with soy sauce, fresh lime juice, and sprinkle it with toasted sesame seeds for a tasty side dish. Toast avocados, for instance.
Walnuts
Walnuts are rich in omega-3 fatty acids, the fats that reduce levels of “bad” (LDL) cholesterol while increasing levels of “good” (HDL) cholesterol.
You could try… Pack some walnuts, dried figs, and anise seeds for a nutritious on-the-go snack.
Almonds
The monounsaturated fatty acids included in almonds contribute to the maintenance of healthy blood arteries. Calcium and fiber, both of which help decrease cholesterol, can be found in these nuts as well.
You could try… Mix almonds, raisins, or currants into cooked whole grains.
Mushrooms
Substituting meaty mushrooms for ground beef is a great way to cut back on calories by as much as 400 without sacrificing flavor.
You could try… Cook sliced mushrooms and shallots in butter until soft. Cook until the white wine has evaporated, then add more. Serve on roasted seafood or poultry. Alternative: White Pizza with Mushrooms.
Greek Yogurt
This thicker variety of yogurt can have up to eight grams more protein per serving than unstrained yogurt and is rich in probiotics (bacteria that may help digestion and boost immunity).
You could try… Combine with chopped cucumber, garlic, cilantro, and some ground cumin. Prepare alongside grilled chicken.
Eggs
The egg whites provide a healthy source of protein while being low in calories and fat-free. Even though they have a terrible reputation, egg yolks are a great source of nutrients like vitamin B12 and vitamin A, as well as choline, which is essential for pregnant women.
You could try… Prepare a sandwich with some olive oil, tomato slices, a few anchovies, some red onion, some sliced hard-boiled eggs, and some whole-grain bread. You may also try some Italian Baked Eggs.
Kiwi
Kiwis are a great source of fiber and potassium and provide more vitamin C per ounce than oranges.
You could try… Cut into thin slices, then top with honey and toasted, unsweetened coconut.
Nut Butter
These protein-rich spreads are particularly high in monounsaturated fats, which are good for your heart. Choose the ones that have only two components, such as almonds and salt.
You could try… To make a simple Asian-inspired dipping sauce for chicken skewers, combine it with soy sauce, brown sugar, and rice wine vinegar.
Quinoa
Although it behaves in the kitchen like a grain, quinoa is a herb. It’s a complete protein that provides the same sustained energy and fullness as meat without the added fat and cholesterol.
You could try… Mix chopped fresh dill and fresh lemon juice into cooked quinoa.
