8 Foods I Eat Everyday >> And so could you!
/Ciao everybody and welcome back to the blog! This week is another nutrition-based post all about the staple foods I include every day in my diet. As I’ve said before on here, every body is unique and responds differently to each food. Therefore, the following list is by no means a recommendation of what you should eat. These are just the foods that make me feel good and allow me to perform well. Some of them may work for you too, so try out as many as you’d like and listen to how your body responds :)
As I’m sure is the case with many of you, there are just some foods that consistently find their way into my shopping cart. I thought it would be nice to include some of them here, as well as examples of how to easily prepare them, in case you’re looking for some healthy recipe inspiration. Bon appétit!
1. Bone broth. This may be something that you’ve heard quite a lot about recently (especially here on the blog or on my instagram) and for good reason. It turns out that bone broth is one of the healthiest foods for us (think a healthy gut, strong hair and nails, and increased immunity). I wrote a very detailed post on bone broth and its benefits which you can find here. As for how to consume it, I eat it for breakfast with two poached eggs inside though you can simply drink it or use it as a stock for other soups and stews.
This simple addition has allowed me to cut way back on my supplement intake by giving my body many of the minerals it needs to stay healthy and strong.
2. Nuts and seeds. Nuts and seeds are full of healthy fats and protein, and are one of the best portable foods. If you find yourself running around without access to a healthy meal option, a few handfuls of nuts and seeds (think trail mix without the M&ms) should give you enough energy to sustain yourself until a healthy option becomes available. Some of the most nutrient dense nuts include: brazil nuts, almonds, walnuts and macadamia. As for seeds, some of the best options you can reach for include: pumpkin seeds, hemp seeds, chia seeds, flax seeds and poppy seeds. Use them to top your salads, smoothie bowls, oatmeal or bake them into your favorite recipe. However you choose to consume them, nuts and seeds do wonders for your body so make sure to include them daily.
If you’re interested in a detailed breakdown of the benefits of each, let me know down below or on Instagram. For space purposes, I chose not to list all the benefits here, though I’d be happy to in a separate post: :)
3. Eggs. Eggs are a powerhouse of nutrition. Not only are they high in protein (6g per egg) but they’re also great for our brain. They contain high amounts of vitamins B6 and B12, folate and choline, all of which are nutrients tied to brain health and memory [1]. They’re also very versatile. Scramble them up with greens, salsa and cheese for a spicy omelette or fry one up to top your avocado toast. However you like to prepare them, it’s important that you buy the best quality you can afford. I recommend buying organic and free range whenever possible, and if you have access to a farmers market with local eggs that’s ideal.
4. Dark leafy greens. This one may seem a bit boring but trust me when I say that adding in some greens to your diet will do wonders for your body. Dark greens like kale, spinach and arugula are high in calcium, fiber, and vitamin A. It’s easy to throw a handful of kale or spinach (e.g. smoothies, omelette, stews) and will drastically up the nutritional content of the dish. I wrote a full blog post on kale, listing the benefits and how to properly prepare it, and included a delicious recipe for a Parmesan Kale Caesar courtesy of Jamie Oliver. You can grab that here.
5. Berries. These juicy gems are so easy to include into your diet because they’re sweet and make any dish look and taste luxurious. Loaded with antioxidants and fiber, it seems almost a no-brainer to pop a few handfuls each day. My tip is to buy frozen berries in the fall and winter months and then load up on the fresh ones when they’re in season in the summer. You can even pick your own berries (it’s often much more cost effective to pick and buy in bulk) and then freeze them to enjoy throughout the winter months.
Many of my favorite recipe use berries in either fresh or baked form. Some easy ways to use them include: throwing them into a smoothie, topping your oatmeal with a hearty handful, or whipping up some healthy blueberry pancakes. If you’re looking for even more recipe inspiration I wrote a post on three healthy dessert ideas, berries present in all of them, which you can find here.
6. Dark Chocolate. We’ve reached my favorite item on this list :) This rich and velvety treat, along with raw cacao powder, is packed with a few brain-boosting compounds, including flavonoids, caffeine and antioxidants [1]. Though there is plenty of science to back up the positive effects of dark chocolate (improved memory and mood are some that are frequently sited), I don’t need much incentive to snack on a few squares each day. However, it’s important that you are buying the best quality chocolate you can afford at 70% or higher. Not all dark chocolate is created equal so it’s important that you’re getting the benefits that come from a higher percentage of cacao rather than just a mixture filled with sugar and milk.
7. Kefir or similar fermented products. Now, before you go running from the stinky world of fermented foods, these bacteria-laden beauties are packed with nutrients vital to supporting a healthy gut. I’ve actually written a detailed post on some of the most commonly consumed fermented foods that you can find here. While you don’t have to go out and stock your kitchen with all of the fermented foods you find, I’d recommend including at least a few on your plate every day. Some of my favorites are kefir, sauerkraut or kimchi, and chocolate ;) I don’t think you need any inspiration on how to include that last one into your diet, but as for kefir I’d suggest throwing a bit into your smoothie or using it in a dressing, such as the one in this kale salad.
8. Spices. This last one is one of my favorites on the list because each spice is unique and can transform the flavors of the dish you’re making. Not only are spices versatile, but they’re also quite inexpensive, meaning that you can stock your pantry with a few of your favorites and upgrade even the most mundane of dishes. Two spices that I refuse to live without are raw ginger and turmeric. These guys find their way into almost everything I make (e.g. oatmeal, curries, broth, smoothies, tea, the list goes on) because they’re tasty and offer a host of health benefits. Raw turmeric and ginger are wonderful for fighting inflammation, which means that you could improve your gut health, reduce the risk of getting sick, and maintain a healthy weight. I prefer to go for the raw versions of each of these because I enjoy the tangy flavor, though if you can’t find it, or prefer a milder taste, go for the dry variety.
Thank you all for stopping by this week for another nutrition-related post. I’m curious to know what you all like to eat. Let me know down below the foods that you can’t live without :)
Until next week!
Xoxo,
Alexandra
Disclaimer: All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
Sources:
1 Jennings, Kerri-Ann. “11 Best Foods to Boost Your Brain and Memory.” Healthline, Healthline Media, 9 May 2017, www.healthline.com/nutrition/11-brain-foods#section7.