Saturday, April 18, 2009

10 Healthy Foods To Keep On Hand

10 Healthy Foods To Keep On Hand

Here are some great foods to keep on hand for healthier eating. These foods are some of the healthiest because they have at least three of the following
  • Are good or excellent sources of fiber, vitamins, minerals, and other nutrients.
  • Are high in antioxidants and phytonutrients, vitamins A & E, and beta carotene.
  • May help reduce the risk of heart disease and other health conditions.
  • Are low in calorie density, meaning you get a larger portion size with fewer calories.
  • Are readily available.

Almonds - are packed with nutrients such as fiber, riboflavin, magnesium, iron, and calcium. Almonds have more calcium per serving than any other nut, about 75mg a serving (23 almonds). One serving of almonds provides half the daily requirements for Vitamin E. They provide one of the best sources of protein. They are also good for your heart because the have monounsaturated fat, which is a healthier type of fat that helps to lower cholesterol.

Apples - are a excellent source of pectin, a soluble fiber that can lower glucose levels and cholesterol. Fresh apples are good sources of antioxidants and vitamin C. Vitamin C helps form the connective tissue collagen, keeps the capillaries and blood vessels healthy, and aids in iron absorption.

Blueberries - are rich in plant compounds (phytonutrients). Phytonutrients may help prevent urinary tract infections. They may also improve short-term memory and promote healthy aging. They are a good source of fiber and vitamin C and are low-calorie.

Broccoli - is a good source of calcium, potassium, folate, fiber, and phytonutrients. It also is a good source of vitamins A & C, and antioxidants.

Red Beans - includes small red beans and dark red kidney beans. They are good sources of iron, magnesium, phosphorus, potassium, copper, and thiamin. They are a low-fat, low-calorie source of protein and dietary fiber. They also contain phytonutrients that may help prevent chronic diseases.

Salmon - is an excellent source of omega-3 fatty acids - a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3's may also help lower triglyceride levels, lower blood pressure and risk of stroke, and protect against irregular heartbeats. Salmon is also low in saturated fat and cholesterol and a great source of protein.

Spinach - is high in vitamins A, C, vitamin B-6, riboflavin, and folate. It is also a good source of calcium, iron, and magnesium. It also has plant compounds to help with healthy skin and hair.

Sweet Potatoes - are a great source of beta carotene, and Vitamin A, that may help slow down the aging process and reduce some cancers. They are also good sources of fiber, vitamins B-6, C and E, folate and potassium. They are fat-free and relatively low in calories.

Vegetable Juice - has most of the vitamins, minerals, and other nutrients found in the original vegetables and is an easy way to get your vegetables in your diet. Be sure to get the low-sodium varieties.

Wheat Germ - is the center of a grain of wheat, that part the seed that's responsible for the development and growth of the new plant sprout. Wheat germ is a highly concentrated source of nutrients including niacin, thiamin, riboflavin, folate, magnesium, Vitamin E, phosphates, potassium, iron, and zinc. It also contains protein, fiber, and some fat.


  1. Hi Susie,

    Wow, this post made me so proud of myself and my family! Most of this list is what we eat and drink on a regular basis.

    We could add more salmon to our diet and for wheat germ...I'm not exactly sure how to use it. Will be doing a little more research on that one. If you can provide more info that would be great, too.

    Many Blessings....
    Roxanne ~ Believe Achieve

  2. Hi Roxanne,

    You should be proud that you have healthy eating habits. If more parents were like you the rate of childhood obesity would drop drastically since children develop their habits by watching us. Keep up your great eating habits!

    I found a resource regarding wheat germ and how to add it to your diet, the link is

    I hope this is helpful.

    Have a Blessed Day!