Eating healthy doesn't have to be difficult, you just have to know what to buy. Navigate the perimeter of the supermarket to find fresh, healthy foods. Search the aisle for your whole grains and beans, and visit the the frozen section for your out-of-season vegetables.
Spinach
Spinach is the perfect example of a nutrient-dense food. It is low in calories and high in vitamins. Specifically, spinach is high in vitamin K, which helps build bones and aids in blood clotting. Containing flavonoids, which act as antioxidants, spinach can help promote heart health and cancer prevention.
Not only does the nutritional profile of spinach make it healthy, it is a versatile food. Spinach can be enjoyed in salad, blended into a smoothie, or pureed into a sauce.
Beans
Beans are low in calories and cholesterol, plus high in protein, fiber, and calcium. Fiber, especially the soluble fiber that beans contain, helps lower cholesterol, keep your intestinal tract healthy, aid in regularity of your colon, and helps stabilize blood sugar levels. Calcium is an essential mineral, helping to keep your bones and teeth strong and prevent against osteoporosis.
The variety of beans seems endless: black, navy, white, pinto, soy, fava, garbanzo, lima, kidney, and more. Have them on their own or in dishes such as soups or salads.
Salmon
Salmon is a healthy supermarket choice due to its health-promoting omega-3 fatty acids. These fats are polyunsaturated fatty acids, which help increase HDL cholesterol (the good cholesterol) and help lower triglycerides. Thus, omega-3-rich foods help protect against heart disease.
The American Heart Association recommends consuming at least two servings of fish per week.
Quinoa
Quinoa is an ancient grain-like crop harvested for its seeds. While quinoa is touted for its high protein content, it is actually a complete protein source, containing all eight essential amino acids. Amino acids are the structural components that make up proteins. It is important to consume essential amino acids since our body cannot make them. This is unusual for a plant-based food.
Quinoa is fluffy when cooked, containing a slight nutty flavor.
Blueberries
Blueberries contain a high amount of vitamin C, aiding in the absorption of iron and helping to promote a healthy immune system. Blueberries also contain high amounts of the trace mineral manganese, which helps metabolize the macronutrients -- carbohydrates, proteins and fats. Manganese is also necessary for bone health.
Blueberries contain antioxidant properties from a substance called polyphenols, helping to promote heart health and aid in the prevention of cancer.
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