Have Good Food, Eat Good Food

If you keep good food on-hand in your refrigerator, on the kitchen counter, and in your kitchen cabinets, you will eat good food. Spring cleaning can be a perfect time to rethink what you buy and what you keep in your kitchen. Some healthy food choices to keep on hand include:

  • 100% whole wheat bread/tortillas/pitas: Most of the carbs in whole-wheat tortillas are complex carbs, so you don’t have to worry about a spike in blood sugar levels.
  • Eggs: You can eat eggs many ways, such as hard-boiling them as a snack or adding them to your salad you’re packing for lunch. Scrambled, over-easy, or fried eggs make for a vitamin and protein rich breakfast!
  • Milk: Whether it’s 1%, non-fat, soy, almond, rice, or other variety, milk is full of calcium we need to build strong bones and prevent bone loss.
  • Almonds/nuts/seeds: Nuts and seeds are full of protein and healthy unsaturated fats. They make a great snack or salad topping, and are a great added punch to your oatmeal or yogurt.
  • Peanut butter: Peanut butter is packed with healthy unsaturated fats and protein.
  • Produce: Fruits and vegetables should be an essential food staple in your household, whether frozen or fresh. Always have fruits and veggies readily available to grab and go!
  • Greek Yogurt: Greek yogurt is packed with 18 grams of protein per 6 oz. serving. It is a great low-calorie and low-fat substitute for recipes in place of mayonnaise or sour cream.
  • Beans: Not only are beans inexpensive, but they are also a great source of protein and fiber. One cup of chickpeas has 15 grams of protein and 12 grams of fiber.
  • Quinoa: One cup of quinoa has 8 grams of protein and 5 grams of fiber. This whole grain is also full of B vitamins. It makes a great grain supplement to add to a stir-fry, vegetable, or oatmeal dish.
  • Oatmeal: Oatmeal makes a great breakfast and is known for lowering cholesterol numbers and may also help control your appetite. Add protein to your oatmeal, such as nuts, seeds, or even peanut butter.

http://nutritiondata.self.com/

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