Healthiest foods to have in your kitchen

Posted on Posted in Health & Wellbeing

When we decide at some point that we would want to pay more attention to what we eat, it’s hard to know where to start. It can be very confusing about which foods are the best for you! But mostly, the trouble is how to prepare them. How do you incorporate them into you daily diet? Here is a list of the healthiest foods to start out with. Also, some tips on how to use these foods daily.



Avocado fruit has more potassium than bananas and lots of fiber. As well, it has healthy fats that help absorb nutrients from plant food. Avocados can be added to any salad or sliced and added to your sandwich. Or perhaps you can make guacamole for dipping healthy chips or vegetables. Either way, this fruit is chalked full of vitamins and vital nutrients.



Best thing about Kale is that per calorie it has more calcium than milk and it’s full of nutrition, especially vitamin K. Vitamin K helps to maintain skin elasticity, bonus!! Kale can be added to your regular smoothie or any salad. It can also be steamed and added as a vegetable with butter, to any dinner.



Spinach contain folate (folic acid) an essential B vitamin that is most important for cellular production and helps prevent birth defects. Needless to say, any food with folate is an important food! It can be made into a salad with purple onion and feta cheese, delicious, or you can use it as an alternative to lettuce on sandwiches.



Salmon is a great source of protein with omega 3 and high in B vitamins. It’s also high in potassium. Therefore, it decreases inflammation and also improves the function of the cells that line your arteries. Smoked, sauteed or boil with a healthy sauce is ideal.



Broccoli is an excellent source of fiber and has anti-inflammatory properties, which is a most important advantage of any food. If broccoli is not a family favorite there are many ways to do it up. You can make broccoli the new poutine in the house with a high quality melted cheese and gravy.


Sweet Potatoes

Sweet potatoes are rich with beta-carotene which the body turns into vitamin A. Vitamin A can be toxic taken directly, so it is ideal to have enough beta-carotene available in the body to use when needed.  Sweet potatoes can be an alternative for white potatoes or you can peel and add 1 or 2 to your white mashed potatoes, very tasty!



Beans are the best! They are good for the heart and an inexpensive low fat protein. They can be eaten alone or added to anything and everything. Best part, they balance blood sugar and have tons of fiber.



Garlic contains Allicin which combats ill heatlh and can reduce colds by 63%. It was the first performance enhancer and was used in ancient Greece for the Olympic athletes. Thus, reducing fatique and enhancing endurance. Hmmm… How do we add garlic? Well, to all soups or with fried onions. To your meat loaf or salad!


Lemons and Limes

I will keep this short and, unfortunately, sour. Lemons or limes are great for increasing water intake and aid in digestion, which is great for weight loss. Also containing vitamin C which is important for fighting off colds and flu.


Dark Chocolate

We all need a treat! So, switch to dark chocolate, it’s yummy. With sea salt or dried peppers it is the best, but of course not too much. Still, it is full of nutrients, fiber, anti-oxidants and improves blood flow and brain function.

As you can see, nutrient dense foods with anti-inflammatory action, is optimal. The ideal is to create great tasty nutritional meals with complementary foods to assist with the best absorption and fiber, for the exit plan. Ideally, it’s best to balance your ratio of high complex carbohydrates with high quality protein (3 to 1) and add a monounsaturated fat for satiation (ie olives or avocado). This helps balance hormones, which is ideal for good health and healthy weight loss.

So start with these great foods in your kitchen and add to your usual preparations. It’s best to start small, so as to not overwhelm yourself!

“If you keep good food in your fridge, you will eat good food!” Errick McAdams