People around the world have started becoming conscious about the food they eat. Most people are looking for healthy food options that are easily available. Many restaurants nowadays claim to be selling healthy food items. But we all know that the best way to eat healthily is to consume home-made food and avoid the food sold outside.
Most Americans are on the lookout for healthy food items when grocery shopping. But they often find it difficult to get the items which are healthiest for their family. International Food Information Council (IFIC) Foundation and American Heart Association conducted a study in which they found that 95% of the Americans look for healthy options, but out of this only 28% have easy access to healthy options. Out of those surveyed 11% have reported that finding all the healthy items on the list is difficult.
Currently, there are some diet trends that people believe are the only way to eat healthily and remain fit. Misleading packaging, advertisements, pop culture, etc have made it quite difficult for people to understand what healthy actually is. Supermarkets have sections labeled as “healthy”, “dietician approved”, etc which are also mislead people to believe the items sold in those sections are healthy.
However, the health experts say that all you need to do is find natural food and ones that have the least processed ingredients. Such food items are the healthiest options and are available in almost all stores. Instead of looking for labels or packaging that says “healthy”, you can go and get some of the items listed below that are best to keep you fit:
20 Healthy Foods Easy to Find
This item is easily available in stores around us and is known for its soluble fiber. The steel-cut or old-fashioned varieties are the best. Oatmeal keeps the cholesterol in check, keeps the heart healthy and keeps you full till your next meal.
Used in a variety of food items, just half-cup of avocado can fulfill 20% of your daily fiber needs. It is healthy as it contains monosaturated fats which are cholesterol-lowering. Avocado toast is a good way to have it. You can also slice it into half, drizzle olive oil and soy sauce, sprinkle few sesame seeds and have it.
A popular nut that helps you to lower the bad cholesterol and raises the good cholesterol in the body. Walnuts are a rich source of omega-3 fatty acids. You can put some of it in your salad or have it with a few figs on the plate.
This item can provide 400 calories in one single meal. It is good enough to replace beef as it is meaty and filling. A rich source of good proteins. A variety of dishes can be made out of mushrooms which will satisfy your taste buds while you eat healthily. However, many can be allergic to this item. So be careful before you consume them.
- Greek Yogurt
It is a rich source of probiotics which increases your immunity and improves the digestion process in the body. This yogurt is thicker compared to the conventional yogurt and contains 8 grams more protein.
The whites of the egg are a rich source of protein with very fewer calories. The yolk contains fats, but also provides vitamin B12 and vitamin A along with choline which is an important nutrient for pregnant women.
These are young soya beans which have as much protein as a roasted turkey. The fiber content is also high as compared to wheat cereal.
A delicious fruit that contains lots of Vitamin C and potassium as compared to oranges and bananas. You can have it raw by slicing into thin pieces or you can also coat the slices with honey for better taste.
- Sweet potatoes
These tubers are a rich source of the antioxidant called beta-carotene. Get the ones that are darker as they have more antioxidants. You can have it as a side dish with some potatoes or apples.
This cereal is another source of high fiber. It also helps to fight cholesterol. The hulled barley is a healthier option as it contains an extra layer of bran.
These greens are good for the eyes. They contain loads of vitamin C, calcium and beta-carotene. It also contains lutein which reduces macular degeneration by 40%.
The Halloween favorite pumpkin is a rich source of antioxidants which helps to maintain healthy skin during the dry winters. Potassium in this vegetable helps to lower the blood pressure too.
Wheat is steamed, dried and then cracked to make this item. It has more fibers than brown rice and also delivers potassium, calcium and Vitamin B.
- Nut butter
This is an easily available item. Usually made from peanuts or almonds. Such butter contains monosaturated fats healthy for the heart and lots of proteins too. Get the jars that have only nuts and salt.
- Black beans
A very healthy food item which helps to maintain the functions of muscles and nerves. These beans are rich in magnesium and antioxidants.
You want healthy hair then definitely have lots of this green leafy veggie. It has a high iron content along with folate and flavonoids which are a source of antioxidants.
A simple yet healthy option. Lentils are loaded with proteins. It also contains folate which prevents birth defects.
- Chicken breasts
A tasty and good source of protein. It has fewer fats and more protein and can be cooked in many different ways.
A rich source of Vitamin C which keeps the skin and hair healthy during the winters. Also known to improve the immune system and helps to lose weight as well.
Source of Monosaturated fats that keep the blood vessels in a healthy position.
These are some healthy food items which you can easily get in the market and keep yourself fit.