5 Basic Foods to Incorporate into Your Diet and Why!

Let's say you just want to eat better.  Where do you start?  What do you do?  The reality is most people have terrible diets.  I can drive down the main street next to my house and there is no shortage or fast food, donuts, ribs, or fried chicken.  So what general rules should you try to follow if you are trying to eat a little better?

There are several healthy foods that people often overlook or don't eat enough of in their diet. Here are five quick examples of things you should pick up at the grocery store the next time you are there:

1. Leafy Greens: Vegetables like kale, spinach, Swiss chard, and collard greens are packed with essential vitamins, minerals, and fiber. They are low in calories and high in nutrients, including iron, calcium, and vitamins A and K.
2. Berries: Berries such as blueberries, strawberries, raspberries, and blackberries are rich in antioxidants, fiber, and vitamins. They provide a range of health benefits, including reducing inflammation and promoting heart health.
3. Legumes: Legumes include foods like lentils, chickpeas, black beans, and kidney beans. They are excellent sources of plant-based protein, fiber, vitamins, and minerals. Incorporating legumes into your diet can improve digestion, lower cholesterol levels, and support weight management.
4. Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are all nutritious additions to your diet. They are high in healthy fats, protein, fiber, vitamins, and minerals. Nuts and seeds have been associated with a reduced risk of heart disease and can help satisfy hunger between meals.
5. Whole Grains: Whole grains like quinoa, brown rice, oats, and whole wheat bread are more nutritious than refined grains. They contain fiber, B vitamins, antioxidants, and minerals. Consuming whole grains is linked to a lower risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers.

Incorporating these nutrient-rich foods into your diet can contribute to a balanced and healthy eating pattern. Remember to consult with a healthcare professional or registered dietitian for personalized dietary advice based on your specific needs.

One quick and easy recipe that incorporates nuts and seeds for a nutritious snack is "Honey Roasted Nut and Seed Mix." Here's how you can make it:

Ingredients:

• 1 cup mixed nuts (such as almonds, cashews, walnuts)
• 1/4 cup pumpkin seeds
• 1/4 cup sunflower seeds
• 2 tablespoons honey
• 1 tablespoon coconut oil (melted)
• 1/2 teaspoon cinnamon (optional)
• 1/4 teaspoon sea salt

Instructions:

1. Preheat your oven to 325°F (160°C) and line a baking sheet with parchment paper.
2. In a mixing bowl, combine the mixed nuts, pumpkin seeds, and sunflower seeds.
3. In a separate small bowl, whisk together the honey, melted coconut oil, cinnamon (if using), and sea salt until well combined.
4. Pour the honey mixture over the nuts and seeds, and toss to coat them evenly.
5. Spread the coated nuts and seeds in a single layer on the prepared baking sheet.
6. Bake in the preheated oven for about 15-20 minutes, or until the nuts are golden brown, stirring once or twice during baking to ensure even toasting.
7. Remove from the oven and let the mixture cool completely on the baking sheet.
8. Once cooled, transfer the honey roasted nut and seed mix to an airtight container or enjoy immediately as a snack.
9. Feel free to customize this recipe by adding other favorite nuts, seeds, or spices like cayenne pepper or nutmeg to suit your taste preferences. This nut and seed mix is not only delicious but also provides a healthy dose of protein, healthy fats, fiber, and various vitamins and minerals.

Remember to consider any allergies or dietary restrictions you or others may have when selecting the nuts and seeds for this recipe.