There are tens of dozens of scrumptious, nutritious foods you can build your daily meals with, and with different spices and cooking methods, never repeat the same meal for months. But there are key foods that top the list for high nutritional value, ranging from those filled with antioxidants to the most heart healthy to those that improve cognition and bone health.
Also, the more you cook from home using whole foods, the healthier your meals will be because they will be less processed, will have fewer (if any) additives and preservatives, and you’ll be able to control the seasonings and cut back on or eliminate added salt. Here are some of the key food items that should be stocked in everyone’s kitchen.
In Your Fridge/Freezer
Berries. Berries are a key component of the MIND diet, which combines the best of the Mediterranean and DASH diets to focus on cognitive benefits. The MIND diet recommends a minimum of two servings of berries a week. Berries are loaded with antioxidants such as vitamin C, as well as manganese and fiber. Blueberries and blackberries also have vitamin K.
Fatty fish. Fatty fish are an excellent source of protein and are lower in calories and saturated fat than many other animal foods. Fatty fish also are rich in healthy omega-3s, which may help lower blood pressure and maintain heart health. The Mediterranean, DASH and MIND diets all recommend a minimum of two servings (4 ounces each) of fatty fish a week. Fatty fish include herring, salmon, mackerel, tuna, sardines (bone in), flounder, bass, and catfish. You also can find omega-3s in shrimp, mussels, and oysters.
Leafy greens. Green, leafy vegetables, such as arugula, bok choy, cabbage, collard greens, dark lettuce, kale, spinach, and watercress, provide as many as 19 essential nutrients, including calcium, protein, magnesium, potassium, iron, folate, and vitamins C and K. Leafy greens have been linked with improved bone health, and protection against agerelated eye disease, cancer, osteoporosis, and even mental decline. The USDA MyPlate guide suggests consuming 11/2 to 2 cups of green vegetables weekly.
In Your Pantry
Pulses. A form of legumes, pulses include beans, lentils, and peas. Rich in protein, these vegetables also contain fiber, folate, manganese, potassium, iron, magnesium, copper, selenium, and zinc. Pulses have been linked with lowering blood pressure, weight, inflammation, and risk of some cancers, improving heart health, and reducing weight. Soak dried pulses overnight. If you choose canned beans, look for low sodium, or rinse them in water before cooking to eliminate any sodium residue.
Whole grains. Whole grains consist of healthy complex carbohydrates. They include barley, buckwheat, brown and wild rice, farro, millet, oats, quinoa, spelt, and whole wheat. Complex carbs (which you also get from fruits and vegetables) are your body’s fuel. They allow your bloodstream to release insulin more slowly and evenly. They also are rich in many nutrients, including B vitamins, calcium, fiber, iron, magnesium, protein, selenium, vitamin E, and zinc. At least half of your daily grain servings (three servings) should be whole grains. Some people think they need to cut carbs to lose weight. Rather than skimping on carbs, simply make smarter choices. Look for whole wheat or whole grain as the first listed ingredient, and look for the “Whole Grains Council” stamp on the package.
Nuts/nut butters. Nuts improve cardiovascular health, reduce risk of diabetes and cognitive decline, lower weight, and have even been linked with a reduced risk of certain cancers. (See article on pg. 1 for more about nuts.)
Seeds. Heart-healthy seeds are rich in fiber, protein, unsaturated fats, and phytochemicals (a type of antioxidant), and are low in calories. Sprinkle chia, hemp, pumpkin, sesame, sunflower, or ground flaxseed on salads, over yogurt, oatmeal, eggs, or roasted vegetables, or in soups, stews, and casseroles. Flaxseeds, which need to be ground to be absorbed, are linked with lower LDL (“bad”) cholesterol and blood pressure, less arterial plaque, a reduced risk of certain cancers, better blood glucose, and relief from constipation. Sunflower seeds provide more than a third of the daily recommended amount of vitamin E in a 1-ounce serving and are rich in copper, folate, manganese, niacin, pantothenic acid, selenium, and zinc.
Tea (black, green, oolong, white) contains flavonoids (antioxidants) that are beneficial to heart and bone health. In fact, researchers have found that tea drinkers consume 20 times more flavonoids than non-tea drinkers
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