Want to live healthier in 2018? Start eating well! These five healthy foods filled with nutrients will help you do that.
Alright, we’re one week into the new year. How’s that be healthier/lose weight/make better eating choices resolution coming?
Good intentions are, sadly, only part of what it takes to actually make those resolutions work. You also need a real commitment and a solid bit of patience.
So forgive yourself when you slip up or indulge willfully. And then keep going. Everyday is a new opportunity to make good eating choices.
These five healthy, wholesome foods are definitely good eating choices.
Why it’s healthy: Filled with Omega-3 fatty acids and vitamins like B-12, B-6 and D (as well as a hearty dose of potassium), salmon has many properties that are so good for the body. It’s been associated with decreased risk cardiovascular issues like heart attack and high blood pressure. Moreover, it’s got anti-inflammatory properties, is associated with a decreased risk of some cancers, is good for joints and can benefit the eyes, mood and even cognition. It’s even good for your skin.
Why it’s healthy: Avocados called a nutritionally dense food because they come packed with almost 20 vitamins and minerals as well as protein and dietary fiber. According to the California Avocado Commission, “Avocados can act as a ‘nutrient booster’ by enabling the body to absorb more fat-soluble nutrients, such as vitamins A, D, E, and K, in foods that are eaten with the fruit.”
How to eat it: A serving of an avocado is about one-third of the fruit. It can be sliced, diced, mashed and pureed. It’s delicious in everything from sandwiches and salads to chilis, dips and on toast. Oh, and avocado fries are not to be missed. The trick is, of course, opening it. You want to slice it open around the center, remove the pit and then remove the flesh from the peel. OXO makes a wonderful tool — an avocado slicer — that makes quick work of this without endangering your hands.
Why it’s healthy: With a diverse array of antioxidant and anti-inflammatory phytonutrients, raspberries are said to be able to lower the risk of chronic diseases like obesity, type 2 diabetes and hypertension. They can also help your body fight back against inflammation. And with good amounts of nutrients including vitamin C and fiber, these little fruits are a pretty good eating choice.
How to eat it: Raspberries should be eaten soon after purchase. They tend to go back quickly. Select ones that are a deep red color with a firm plumpness to them. Raspberries can be eaten raw, blended into smoothies, cooked into pancakes, muffins and scones and so much more.
Read more: The Benefits of Raspberries
Why it’s healthy: There’s a reason that ginger is recommended to pregnant women experiencing morning sickness. It’s super for soothing bellies. This pungent (but not unpleasant) root has been shown in multiple studies to improve nausea (and not just that nausea related to pregnancy!). It also has anti-inflammatory properties and may even boost the immune system.
How to eat it: Finely grated ginger and ground ginger can be added to salad dressings, drinks (including lemonade!), roasted veggies and so much more for a powerful flavor boost. It’s also tasty in pickles and stir-fries.
Read more: 8 Health Benefits of Ginger
Why it’s healthy: Almonds have what’s known as good fats — also known as monounsaturated fats, which may reduce the risk of heart disease and help lower cholesterol. They’re also a good source of vitamin E. Health Magazine also called almonds one of the best nuts to eat. They’re the lowest calorie nut and have protein and fiber.
Read more: 6 Reasons to Eat Almonds
Sarah Walker Caron is a cookbook author, freelance writer and founder of Sarah’s Cucina Bella. Her latest cookbook is The Super Easy 5-Ingredient Cookbook, published by Rockridge Press, which focuses on quick, easy, from-scratch cooking for busy people. A single mother to two kids in middle school, Sarah loves nightly family dinners, juicy tomatoes plucked fresh from the vine and lazy days on the beach. She also adores reading and traveling.