Going grocery shopping just got easier. Avoid the latest health food craze; learn 5 foods to live by that you can incorporate daily for optimal health. Don't forget these items on your grocery list.
Breakfast
Eating a balanced breakfast will help improve memory and learning ability, increase energy levels, and help control your weight. So, make sure you are eating a breakfast so you aren't raiding your cabinets at night. Try plain oatmeal (½ cup= 150cal). It is good for your heart. Oatmeal is a source of fiber, which will help you to feel fuller longer. Add some fresh berries or dry fruit. Always choose oatmeal with greater than 3 grams of fiber per serving.
Strong Bones
You are never too old to start building strong bones. Calcium is important for building strong bones and teeth. However, if you are not consuming a diet rich in calcium, your body will take calcium from your bones and teeth, putting you at risk for developing osteoporosis. According to the National Osteoporosis Foundation, 10 million Americans suffer from osteoporosis. Researchers estimate that about 1 out of 5 American women over the age of 50 have osteoporosis. The recommended intake for calcium is 1,500mg per day. Dairy products aren't the only products high in calcium. One cup of cooked collard green has over 330 mg. Almonds, beans, oranges and tofu are all sources of calcium.
Snack Smart
Snacking in between meals can actually help reduce your overall caloric intake by curbing overeating at your next meal. Spread meals and snacks out by an hour or two; this will help keep blood sugar levels normal. Incorporating a snack with a combination of protein and fiber is essential. It will take your body longer to break down, leaving you feeling fuller longer. Try 1 tablespoon of all natural peanut butter (90 calories) and 4 celery sticks (10 calories).
Fruits and Veggies
Fruits and vegetables contain "phytochemicals" which provide additional protection to help reduce the risk of cancer and heart disease. Six ounces of 100 percent fruit juice or veggie juice will count as a serving as long as it is 100 percent juice.
Drink Up
Drinking water is recommended for overall health. Increased water consumption can relieve or reduce migraine headaches, rheumatoid arthritis pain, heart burn, high blood pressure and even weight gain. Coffee, tea and soda are not substitutes for water. The sensation for thirst and hunger is generated at the same time in the body, so sometimes when we think we are hungry, we may actually be thirsty.
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