Mix some yogurt into your post-workout smoothie or enjoy it with berries and oats for breakfast. Plain yogurt is also a probiotic : It contains live bacteria that help optimize your gut flora. This helps you cut down on sugar and calories. Avoid the sweetened fruit yogurts at the supermarket and stick with the plain variety. Thus, this keeps you feeling full longer. Like legumes, they are a good source of fiber and have a low glycemic index, meaning that your blood sugar levels only rise moderately and slowly after eating them. Oats should also be at the top of your healthy shopping list and never lacking in your pantry. The daily requirement of an average adult is about 1,000 mg. Great source of calcium (not just) for vegans!ĭid you know that green leafy vegetables are especially good suppliers of plant-based calcium? 100 g of kale provides you with about 150 mg of the mineral (100 ml of cow’s milk contains only 120 mg). That way you feel satiated without having to consume too many calories. Leafy vegetables are packed with nutrients and most importantly fill out your meal. Mix up the ways of preparation so they don’t get boring: from green smoothies to salads and pasta to curries. Seasonal “green stuff” is healthy and very versatile. Spinach, kale and arugula: From now on, make sure that you always have green leafy vegetables on your healthy shopping list. Dates also go well in shakes and brownies. Due to their high sugar content, dates provide runners (as well as non-runners) with a quick boost of energy and thus curb their cravings for sweets. The fruit of the date palm actually contains more fiber than whole grain bread, more potassium than bananas and they support your digestion. It’s best to store flaxseed oil in the refrigerator. Otherwise, you run the risk of constipation if you consume a large amount of them.Ĭold-pressed flaxseed oil should never be heated and only used for cold dishes: The oil is rich in omega-3 fatty acids, which are destroyed by high temperatures and result in harmful trans-fatty acids. But don’t forget to always drink a big glass of water when eating the seeds. Mix flaxseeds into smoothies and yogurt or sprinkle them over salads. ( 4) For many people, going a day without them is unthinkable: The mucins contained within the seeds are good for your bowel health. This superfood is a great source of soluble fiber, protein and alpha-linolenic acid (an omega-3 fatty acid). Whether whole, ground or as an oil, flaxseeds is one pantry essential you don’t want to be without. Enjoy the berries in a smoothie on hot days or stir them into your oatmeal. Or buy them already frozen: Frozen fruit sometimes contains even more vitamins and minerals than their fresh equivalents. In summer, gather a few extra blueberries or strawberries and freeze them for winter. Frozen berriesįresh berries are often rather expensive. Potatoes keep a long time if they are stored in a dark, cool and dry place. Popular ways of eating them are as mashed potatoes, potato soup or homemade French fries. 100 g of this tuber have a mere 75 calories. Potatoes are a valuable source of potassium and a very low-calorie side dish. ( 3) Sulfides are always present in garlic. If eaten regularly, they are supposed to lower your risk of cancer and protect you from bacterial diseases. This makes them not only an herb, but a medicinal plant too: Sulfides are phytonutrients, which are said to have many benefits for your body. Onions contain essential oils and sulphur-containing compounds (sulfides). A healthy, fresh diet is almost unimaginable without these two, as they are crucial for adding flavor to the food you eat. Onions and garlic belong to the genus Allium. If you eat this high-protein food for lunch in a salad, you are pretty much guaranteed to avoid hunger cravings in the afternoon. Eggs are very versatile, which makes them a must-have on your healthy shopping list. Plus, they contain all nine essential amino acids (valine, leucine, isoleucine, histidine, lysine, methionine, tryptophan, phenylalanine, threonine). Walnuts, almonds and the like are also high in calories: 100 g of walnuts, for instance, contain 650 calories – thus making them perfect for healthy weight gain. Eating 20-60 g of nuts per day (about a handful) has been shown to have positive effects on chronic diseases like cancer, respiratory diseases or diabetes. Snack on nuts between meals, put them in a smoothie or your morning oatmeal, or add them to sauces in the form of nut butters. Unsalted nuts are the perfect all-rounder: they are rich in valuable fatty acids, protein, vitamins and minerals. They come in cans or dried (but don’t forget that you need to pre-cook these). Use beans, lentils and peas for curries, chilis, salads or brownies.
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