After multiple posts showing all the naughty foods I love to eat/feel I deserve, I thought I'd share with you the staples in my diet. I made a list of what I find myself typically buying at the grocery store. This is a basic list of what I like to have in my pantry or refrigerator at all times. With each item, I have listed its benefits and how I incorporate it into my diet. I have so many friends tell me they have difficulties grocery shopping, so I hope this list helps give some ideas!
Fruits/Vegetables:
Apples: Fiber, vitamin C
Easy way to add to your diet: Just enjoy the whole fruit on its own! Use as an alternative to sweet desserts.
Avocado: Cholesterol-lowering monounsaturated fat, manganese, protein, vitamin K.
Easy to add: Add sliced avocado to your sandwiches or make guacamole as a veggie dip. Or try my avocado "butter" or best guacamole ever.
Beware: Most store-bought guacamole is loaded with soybean oil, sour cream, or other unnecessary ingredients.
Beware: Most store-bought guacamole is loaded with soybean oil, sour cream, or other unnecessary ingredients.
Bananas - Vitamin B6, vitamin C, potassium
Easy to add: Add sliced banana to pb toast/oatmeal or add frozen bananas to a smoothie.
Warning: Do not eat an unripe banana. Green bananas contain a protein called chitinase that is too difficult for the body to digest. This = stomach pain. Trust me. Speed up the ripening process by keeping them joined to another banana or storing in a brown bag.
Blueberries: have the most antioxidants of all the berries, rich in fiber, vitamins A, C.
Easy to add: to Greek yogurt, smoothies, cereal, or oatmeal.
Carrots: Vitamins A, K, C and fiber
Easy to add: pack baby carrots as a snack with a Greek yogurt based herb dip. Shred over salads.
Cantaloupe:Vitamins A, B6, C, potassium. Loaded with water.
Easy to add: drizzle chopped melon with honey for a healthier dessert.
Spinach - rich source of omega 3s, Vitamins A, C and K, manganese, folate, magnesium, iron.
Easy to add: to salads, omelets, or pizza.
Beware: Spinach needs to be washed well as the fibrous stems can collect sand and soil.
Sweet potatoes - Vitamins A and C, manganese, copper, fiber
Easy to add: Sweet potato "fries" or puree with skim milk, maple syrup and cinnamon.
Tomatoes: Vitamins A, C, and K, lycopene (antioxidant)
Easy to add: Make gazpacho, eat fresh, sliced tomatoes w/ spinach and mozzarella, use lots of ketchup (but watch sodium and sugar levels).
Herbs/Spices:
Cinnamon: Manganese, anti-microbial, controls blood sugar
Easy to add: Sprinkle on oats, coffee, smoothies, sweet potatoes.
Garlic: Manganese, Vitamins B6 and C, allicin (an antibacterial compound)
Easy to add: Saute with any vegetable or chicken.
Warning: too much garlic and you won't get kissed. :O
Whole Grains:
Barley: Fiber, selenium
Oatmeal: Manganese, selenium, fiber and protein
Easy to add: Best breakfast choice in my opinion! There are endless toppings for oatmeal. Try something new everyday using fruit, nuts, yogurt, flax seed, or nut butters.
Beware: oatmeal packets can be loaded with sugar and unnecessary processed ingredients.
Whole Grain/Whole Wheat bread/pasta: whole grain foods keep insulin levels low, good source of fiber.
Easy to add: a slice of toast with nut butter and banana slices is one of my favorite breakfasts. Use leftover bread to make bread crumbs for baked chicken.
Beware: Please note that "multi-grain" does not equal "whole grain." Multi-grain just means more than one grain. Whole Grain is the entire kernel that has not been stripped of its nutrients.
Legumes:
Chickpeas/Hummus: Fiber, protein, manganese
Easy to add: Use as a vegetable dip or a spread on sandwiches.
Beware: Some hummus have added oils for a creamier consistency. Try making your own in a food processor.
Black beans: Folate, fiber, manganese, protein. Low in calories and have no saturated fat.
Easy to add: add to omelets or salads, toss into your salsa for extra fiber.
Nuts/Seeds:
Almonds: rich in omega 3s, manganese, vitamin E, protein, fiber
Easy to add: make snack bags to bring to work, sprinkle on salads, oatmeal, or even toss in a smoothie.
Walnuts: have the highest concentration of antioxidants of all the nuts, manganese, protein, fiber
Flax seed: omegas 3s, manganese, fiber
Easy to add: Add to salads, oatmeal, or smoothies. Add to baked goods for extra fiber.
Animal Products:
Chicken: Vitamin B3, protein, selenium. Chicken is lean and is high in protein which builds your muscles.
Easy to add: My favorite chicken salad
Eggs: Selenium, B12, protein
Easy to add: Hard-boiled eggs are quick snack. Boil a few for your work week - they will last up to a week in your refrigerator.
Goat/Feta/Mozzarella Cheese: Calcium, protein. How can cheese not be on my list? I mean seriously. These 3 cheeses have the lowest fat content.
Easy to add: Goat cheese and feta add a nice kick to salads or omelets. Mozzarella works great on homemade pizzas. Pair with apples and melons.
Salmon: Vitamins D, B3, and B12, omega 3s, selenium, protein
Easy to add: pair with crackers as a snack, or with eggs for breakfast.
Greek Yogurt: Calcium, phosphorous, vitamin B12, protein. Probiotics found in yogurts boost your immune system by battling bacteria. Not all yogurts have them though. Look for "live and active cultures." Greek yogurt is a great source of protein.
Easy to add: Use for a base for salad dressing or dips, smoothies.
Beware: Many low-fat yogurts are high in sugar. Fage Total 0% yogurt (plain) is your best best with 80 calories, 6g of sugar and 15g of protein.
Other:
Snack Bars: many bars I eat have a good amount of protein or fiber in them. I specifically like Luna bars for their protein and wonderful taste, and Gnu Bars for extra fiber.
Beware: Many bars are high-calorie and contain a lot of sugar. I recommend bars that are 200 calories or less if this is just a snack. Pair with a fruit for a great breakfast.
Drinks:
Water, water, water. It's free!
Milk: Iodine, calcium, vitamin D
Easy to add: Use as the liquid in making oats and smoothies. Eat with a cookie. ;)
Juice: If I drink juice, it's always 100% juice.
Beware: juice cocktails or ades - holy added sugar alert.
Red Wine: antioxidants, reservatol. Pinot Noir has the most reservatrol per glass.
***Disclaimer: I am not a nutritionist nor do I have any training on this subject matter. All information about vitamins/nutrients came from the Worlds Healthiest Foods site or the book The Food Doctor. I am providing this list solely as an example of my current diet. This list is not comprehensive; we all know I eat a lot of cookies.
In other news:
Thank you so much for all your kind words regarding my shin splints! They feel a lot better! Here's why:I sat like this at work all day:
Julius (my old trainer) used a ball to roll out the muscles. PAINFUL!
