In the pursuit of a wallet-friendly and nutritious lifestyle, mastering the art of budget-friendly meal planning is a game-changer. With a strategic approach to grocery shopping and meal preparation, you can trim your expenses without compromising on flavor or nutrition. This post aims to guide you through the ins and outs of crafting a budget-friendly meal plan, offering tips to make your shopping trips both economical and satisfying.
Assessing Your Needs
Before diving into the world of budget-friendly meal planning, take a moment to assess your dietary needs and preferences. Understanding what your household enjoys and ensuring you have pantry essentials will set the stage for efficient planning.
Create a Weekly Meal Plan
One of the cornerstones of budget-friendly meal planning is crafting a weekly meal plan. By planning your meals in advance, you not only reduce the risk of impulse purchases but also minimize food waste.
Seasonal and Sale Shopping
Maximize your savings by embracing seasonal produce. Not only is it often more affordable, but it also ensures that you’re enjoying the freshest fruits and vegetables available. Keep an eye out for sales, discounts, and promotions on non-perishable items to make the most of your grocery budget.
Embrace Batch Cooking
Efficiency meets economy with the practice of batch cooking. Spend a dedicated day preparing meals in larger quantities that can be conveniently stored for later use. This not only saves you time during the week but also minimizes the temptation to dine out when you’re short on time.
Smart Shopping Strategies
Navigate the aisles of the supermarket with purpose. Make a shopping list based on your weekly meal plan and stick to it. This disciplined approach helps curb impulse purchases, ensuring you only buy what you need.
Many of us are familiar with a few popular methods for healing trauma: counseling, exercise, meditation, and hypnotherapy. But what if we were still missing a key piece to the healing process? What if there was another powerful tool?
For over a decade, I struggled with panic attacks, chronic fatigue, severe allergies, and other PTSD-related symptoms. I constantly felt sick and had trouble maintaining my energy levels. I tried various methods of healing, but it wasn’t until I changed my diet that I noticed significant changes.
Quite simply, the food we put into our mouths is one of the core elements of healing.
Since I changed my diet, I have felt healthier and healthier with each passing year. I am thirty-five years old today, and I can honestly say that I feel healthier than I have ever felt in my entire life!
I currently work as an intuitive life coach in a variety of therapeutic settings, including yoga/wellness studios and in a domestic violence shelter. In addition to my own healing journey, the work I’ve done with traumatized individuals has proven to me that food plays an ENORMOUS role in how quickly we can recover.
In this article, I’ll discuss 3 keys to a trauma recovery diet that promotes deep, lasting healing.
NOURISH YOUR BODY WITH PLENTY OF ANTIOXIDANT-RICH FOODS.
Antioxidants are natural substances that promote healthy circulation of energy through increased blood flow. Healthy circulation helps the body cleanse itself of toxins as well as reduce out-of-control inflammation.
As you can imagine, getting enough antioxidants is important for every human being… but for PTSD and trauma survivors, antioxidants are especially crucial. Antioxidants help us by uncoiling tension and stuck energy within the body. This promotes peace and relaxation, which helps us feel safe in the world.
Fruits, vegetables, nuts, seeds, and beans are all rich in antioxidants. Some specific foods that have the highest levels are blueberries, blackberries, goji berries, pecans, artichokes, elderberries, kidney beans, cranberries, cilantro, basil, ginger, and any type of dark leafy green.
INCREASE YOUR PROTEIN INTAKE.
The intense experience of trauma forces us to adapt. In response to the wounds, we learn coping mechanisms that allow us to numb or even energetically flee our bodies altogether. In soul healing methods, such as those discussed in the peer-reviewed article “Trauma and Dissociation“, deep-rooted healing happens when there is a reunion between body and spirit.
Common symptoms of unresolved trauma include the reoccurring sensations of feeling floaty, shaky, dizzy, unbalanced, or ungrounded. Protein helps us resolve these symptoms.
Protein calms the nervous and endocrine systems. On a spiritual/energetic level, protein helps us to connect more solidly with Mother Earth. Protein helps us to come back into our bodies and to feel strong and safe there.
Some foods that are high in protein are: nuts, seeds, beans, peas, lentils, brown rice, tempeh, kefir, mushrooms, and spinach, frozen foods, beef, fish, eggs and a lot more you can get from www.teruke.com.
A Note on Eating Meat
People usually think about meat when they think of protein. The question of whether or not to eat it is entirely up to your judgment.
Eating meat is your choice and no single rule works for everyone. At certain phases of a person’s healing journey, meat can be beneficial. At other phases, though, it can be destructive.
Listen to your body. Eat a bite or two of meat and then observe your body and emotions for the next few hours afterwards. Do you feel renewed? Grounded? Queasy? Sluggish? Angry? Be open to the messages your body is telling you, whether positive or negative. If you feel that eating meat is good for you at this time, I encourage you to think about what’s easiest to digest. Allowing your digestive system, the lightest possible amount of “work” frees up more energy that is then available to your body for healing. Typically, red meat and pork are the most difficult for people to digest. Fish is often the easiest. Also, if you are going to eat meat, I suggest limiting yourself to eating only happy meat—meat that comes from grass-fed, free range, organic, humanely-treated animals.
Why? The answer is about energy. As trauma survivors are quite often energetically sensitive souls, it is not advised to consume meat from an animal that has suffered greatly. An animal that has been tortured (what happens in factory farms) will have vibrations of fear, pain, and terror imprinted into each cell. When a human being then eats the meat from such an animal, they are—quite literally—ingesting those difficult emotions as well.
As we eat increased amounts of protein, in whatever form our bodies ask for, we connect energetically to the Earth, and we re-enter our bodies in a more balanced, grounded way. We have the energy to complete our daily tasks without overwhelm, and we build the functionality of our muscles. We become strong in the world again.
AVOID TOXIC, STRESSFUL FOODS
We survivors can often become addicted to certain unhealthy foods. We do this as a kind of coping method. We want to find relief from negative emotions.
However, when we are working on healing trauma, it is so important that we do everything we can to calm our physical body. To put our body in certain conditions that will promote peace and tranquility. When we are traumatized, our fight-or-flight mechanisms have gone haywire, and so our bodies are typically poised at the edge of fear on a constant basis. p
Unhealed trauma means an overly adrenalized endocrine system and an overly stimulated nervous system.
In trauma recovery, there is a core group of substances that cause more stress on the body. These substances need to be gradually released for a full healing process to occur. In general, it is wise to avoid: processed sugars, processed white flours, foods laden with artificial chemicals, foods with pesticides (non-organic foods), GMOs, alcohol, and caffeine.
Dear friends, as you walk this beautiful path to wellness and to a vibrant, peaceful life, please know that you are not alone. There are countless others who walk this path.
I have healed myself, and now I’m here to tell you that you can heal yourself, too.
Trauma is not a life sentence. You can heal. You will heal.
As you make choices about what’s most nourishing for your body, remember that the comfortable or easy choice might not always be the best choice. Sometimes making changes can require a certain amount of discipline. And it takes gentle patience. There will be setbacks sometimes. Healing takes time.
Ultimately, when we set the intention to heal our body, mind, and spirit from trauma, we choose to prioritize self-love and self-compassion. By listening for what is the most loving, compassionate choice, we then naturally begin to make better choices that promote our long-term health and vitality. In no way does this article constitute a prescription or medical advice. Rather, what I am gently suggesting here is simply personal opinion, based upon my own personal experience and research.
Instead of using highly processed unhealthy oils for frying, palm oil is a better option. It is a very common ingredient used in different types of African and Asian cuisines. It is trans-fat free and is a much better option than other edible oils.
2. Energy Boosting Properties
Food is the most vital source to gain energy, but some foods do not provide constant energy, and rather just give you a momentary jolt of energy, which doesn’t last very long and the foods you have to eat to attain such energy can have serious health consequences in the long run. For example, eating excessive sugary foods can cause diabetes. Palm oil is an excellent source of energy; its composition provides your body with all the nourishing and strength building nutrients it needs. The beta-carotene in palm oil also helps balance your hormonal levels.
3. May Prevent Cancer
An antioxidant-rich diet is an important factor in keeping cancerous cells at bay. Antioxidants provide a shield to the body from many diseases, cancer is a chronic and fatal illness and prevention is the only way around it. Palm oil contains tocopherols that are very powerful antioxidants that target cancerous cells and eliminates the cells completely.
4. Anti-Thrombotic
Thrombosis is the formation of blood clots in blood vessels and veins. These are extremely harmful as they obstruct the blood flow to parts of the body. Researchers are working on finding the cure for this and palm oil has proved quite effective in the treatment of thrombosis in rats.
5. Balanced Cholesterol
Palm oil has both saturated and unsaturated fats, as for cholesterol, it is considered high in LDL and HDL cholesterol. LDL cholesterol is unhealthy for the heart and HDL is good for the body. Palm oil when used in moderation can help balance out the cholesterol levels in your body.
6. Antioxidant-rich
Palm oil is rich in beta-carotene, the nutrient is not only helpful in the prevention of cancer it also plays a vital role in promoting a healthy and strong immune system. It strengthens the body from within while helping it to fight off diseases. The beta-carotene in palm oil is the derivative of the vitamins present in it.
7. Vitamin K
The healthy bacteria in your gut is what produces vitamin K in your body, however, this may not be enough. An external helping hand is always good to increase the levels of vitamin K in the body as deficiency of this powerful vitamin can lead to excessive loss of blood, elongated healing times and easy bruising. People suffering from a vitamin K deficiency are also resistant to the effects of antibiotics, which in some cases can be life-threatening.
8. Omega 3’s
Omega 3 fat acids are powerful nutrients that significantly enhance your bodily functions. Omegas 3s are very useful elements in maintaining a healthy muscular structure in the body. Palm oil contains a small amount of omega 3 fatty acids that help in slowing down the loss of cognitive function in patients suffering with Alzheimer’s. Moreover, it also is very useful in protecting the body from arthritis and such diseases.
9. Vitamin E
The secret to a youthful appearance, vitamin E is a blessing for aging people. Vitamin E boasts eight antioxidants that protect the skin and body from oxidative damage caused by free radicals. The vitamin E content in palm oil not only keeps your skin safe, but also protects the heart and other vital organs of the body. It also protects the body against atherosclerosis and aging.
10. Pregnancy
Making the right eating choices is not just important for you, but it is also significantly necessary for the health of your baby as well. The growth of your child is mostly dependent on the nutrients it derives from your body. Vitamin deficiency can be very damaging to both you and your unborn child. Palm oil contains vitamin D, K, E and A, which are all very beneficial in adding to the growth of your child and keeping you healthy.
11. Vitamin D
Most people today are deficient in vitamin D and this is due to the indoor nature of their jobs. The best source of vitamin D is the sun, however, today’s lifestyle does not promote a healthy amount of sun exposure, which inevitably leads vitamin D deficiency. This can cause inflammation in the joints and diseases such as arthritis. Palm oil is a good source of vitamin D along with other vitamins. It adds to the intake of the vitamin enabling your body to maintain healthy joints and bone density.
Bottom Line
Palm oil is the better choice. It has multiple health benefits with a good amount of essential linolenic acids and other fatty acids it can boost your brain healthy as well. As with all fatty foods, if consumed in moderation it will give more benefits. It is also easier for the body to digest.
People who consume more canned foods tend to have a higher intake of fruits, vegetables, and nutrients than those who consume fewer canned fruits and vegetables.
Best flavor and nutrient quality are ensured:
Canned foods can be just as nutritious as fresh and frozen foods because canning preserves many nutrients.
The process of canning does not change the number of minerals, fat-soluble vitamins, protein, fat, and carbohydrates.
The heating process may increase the antioxidant content. Canning increases the amount of lycopene in tomatoes.
A convenient and affordable way to incorporate more fruits and vegetables into the diet:
Canned foods are helpful for people who live in remote areas where fresh foods are not readily available.
The process of canning ensures a long shelf life of at least one to five years.
This may prevent individuals from throwing away fresh produce due to spoilage, thus helping reduce food wastage.
In addition, using canned foods can cut down on meal preparation time, while still offering nutritional value and a delicious taste.
Help you make wise choices:
When purchasing canned fruit, choose varieties that are canned in water, 100 percent juice, or in their juices to avoid consumption of added sugar.
Choose canned vegetables without added salts, labeled “no salt added” or “low sodium. Draining and rinsing canned beans and vegetables can reduce the sodium content.
May increase fiber intake:
Fiber is essential for digestive health, and studies have even linked increased intake to significant weight loss.
Studies have reported that canning helps make fiber in certain vegetables, such as beans, more soluble and more useful to the human body, which can have a positive effect on health.
Has a similar nutritional value when compared with fresh and frozen:
Because they are harvested and canned at the peak of ripeness, canning can preserve the same flavor and nutrients as if eaten fresh or frozen.
Canned foods are handy to have when you do not have time to go to the store and buy fresh foods without compromising nutrition.
Cans are lightweight, durable, and easy to store, carry and dispose of:
Because of all these properties, these cans can protect food from exposure to oxygen and against excessive exposure to light.
Foods in the freezer — are they safe? Every year, thousands of callers to the USDA Meat and Poultry Hotline aren’t sure about the safety of items stored in their own home freezers. The confusion seems to be based on the fact that few people understand how freezing protects food. Here is some information on how to freeze food safely and how long to keep it.
What Can You Freeze?
You can freeze almost any food. Some exceptions are canned food or eggs in shells. However, once the food (such as a ham) is out of the can, you may freeze it.
Being able to freeze food and being pleased with the quality after defrosting are two different things. Some foods simply don’t freeze well. Examples are mayonnaise, cream sauce and lettuce. Raw meat and poultry maintain their quality longer than their cooked counterparts because moisture is lost during cooking.
Is Frozen Food Safe?
Food stored constantly at 0 °F will always be safe. Only the quality suffers with lengthy freezer storage. Freezing keeps food safe by slowing the movement of molecules, causing microbes to enter a dormant stage. Freezing preserves food for extended periods because it prevents the growth of microorganisms that cause both food spoilage and foodborne illness.
Does Freezing Destroy Bacteria & Parasites?
Freezing to 0 °F inactivates any microbes — bacteria, yeasts and molds — present in food. Once thawed, however, these microbes can again become active, multiplying under the right conditions to levels that can lead to foodborne illness. Since they will then grow at about the same rate as microorganisms on fresh food, you must handle thawed items as you would any perishable food.
Trichina and other parasites can be destroyed by sub-zero freezing temperatures. However, very strict government-supervised conditions must be met. Home freezing cannot be relied upon to destroy trichina. Thorough cooking, however, will destroy all parasites.
Freshness & Quality
Freshness and quality at the time of freezing affect the condition of frozen foods. If frozen at peak quality, thawed foods emerge tasting better than foods frozen near the end of their useful life. So freeze items you won’t use quickly sooner rather than later. Store all foods at 0° F or lower to retain vitamin content, color, flavor and texture.
Nutrient Retention
The freezing process itself does not destroy nutrients. In meat and poultry products, there is little change in nutrient value during freezer storage.
Enzymes
Enzyme activity can lead to the deterioration of food quality. Enzymes present in animals, vegetables, and fruit promote chemical reactions before and after harvest, such as ripening. Freezing only slows the enzyme activity that takes place in foods. It does not halt them.
Enzyme activity does not harm frozen meats or fish and is neutralized by the acids in frozen fruits. But most vegetables that freeze well are low acid and require brief, partial cooking to prevent deterioration. This is called “blanching.” For successful freezing, blanch or partially cook vegetables in boiling water or in a microwave oven. Then rapidly chill the vegetables prior to freezing and storage. Consult a cookbook for timing.
Packaging
Proper packaging helps maintain quality and prevent freezer burn. It is safe to freeze meat or poultry directly in its original packaging, however this type of wrap is permeable to air and quality may diminish over time. For prolonged storage, overwrap these packages as you would any food for long-term storage. It is not necessary to rinse meat and poultry. Freeze unopened vacuum packages as is. If you notice that a package has accidentally been torn or has opened while food is in the freezer, the food is still safe to use; merely overwrap or rewrap it.
Freezer Burn
Freezer burn does not make food unsafe, merely dry in spots. It appears as grayish-brown leathery spots and is caused by air coming in contact with the surface of the food. Cut freezer-burned portions away either before or after cooking the food. Heavily freezer-burned foods may have to be discarded for quality reasons.
Color Changes
Color changes can occur in frozen foods. The bright red color of meat as purchased usually turns dark or pale brown depending on its variety. This may be due to lack of oxygen, freezer burn or abnormally long storage.
Freezing doesn’t usually cause color changes in poultry. However, the bones and the meat near them can become dark. Bone darkening results when pigment seeps through the porous bones of young poultry into the surrounding tissues when the poultry meat is frozen and thawed.
The dulling of color in frozen vegetables and cooked foods is usually the result of excessive drying due to improper packaging or over-lengthy storage.
Freeze Rapidly
Freeze food as fast as possible to maintain its quality. Rapid freezing prevents undesirable large ice crystals from forming throughout the product because the molecules don’t have time to form into the characteristic six-sided snowflake. Slow freezing creates large, disruptive ice crystals. During thawing, they damage the cells and dissolve emulsions. This causes meat to “drip” and lose juiciness. Emulsions such as mayonnaise or cream will separate and appear curdled.
Ideally, a food 2-inches thick should freeze completely in about 2 hours. If your home freezer has a “quick-freeze” shelf, use it. Never stack packages to be frozen. Instead, spread them out in one layer on various shelves, stacking them only after frozen solid.
Freezer – Refrigerator Temperatures
If a refrigerator freezing compartment can’t maintain zero degrees or if the door is opened frequently, use it for short-term food storage. Eat those foods as soon as possible for best quality. Use a free-standing freezer set at 0 °F or below for long-term storage of frozen foods. Keep an appliance thermometer in your freezing compartment or freezer to check the temperature. This is important if you experience power-out or mechanical problems. The temperature in the refrigerator should be set at 40 °F or below. Check the refrigerator temperature with an appliance thermometer.
Freezer Storage Time
Because freezing keeps food safe almost indefinitely, recommended storage times are for quality only. Refer to the freezer storage chart at the end of this document, which lists optimum freezing times for best quality.
If a food is not listed on the chart, you may determine its quality after thawing. First check the odor. Some foods will develop a rancid or off odor when frozen too long and should be discarded. Some may not look picture perfect or be of high enough quality to serve alone but may be edible; use them to make soups or stews.
Safe Thawing
Never thaw foods in a garage, basement, car, dishwasher or plastic garbage bag; out on the kitchen counter, outdoors or on the porch. These methods can leave your foods unsafe to eat.
There are three safe ways to thaw food: in the refrigerator, in cold water, or in the microwave. It’s best to plan ahead for slow, safe thawing in the refrigerator. Small items may defrost overnight; most foods require a day or two. And large items like turkeys may take longer, approximately one day for each 5 pounds of weight.
For faster thawing, place food in a leak proof plastic bag and immerse it in cold water. (If the bag leaks, bacteria from the air or surrounding environment could be introduced into the food. Tissues can also absorb water like a sponge, resulting in a watery product.) Check the water frequently to be sure it stays cold. Change the water every 30 minutes. After thawing, cook immediately.
When microwave-defrosting food, plan to cook it immediately after thawing because some areas of the food may become warm and begin to cook during microwaving.
Refreezing
Once food is thawed in the refrigerator, it is safe to refreeze it without cooking, although there may be a loss of quality due to the moisture lost through thawing. After cooking raw foods which were previously frozen, it is safe to freeze the cooked foods. If previously cooked foods are thawed in the refrigerator, you may refreeze the unused portion. Freeze leftovers within 3-4 days. Do not refreeze any foods left outside the refrigerator longer than 2 hours; 1 hour in temperatures above 90 °F.
If you purchase previously frozen meat, poultry or fish at a retail store, you can refreeze if it has been handled properly.
Cooking Frozen Foods
Raw or cooked meat, poultry or casseroles can be cooked or reheated from the frozen state. However, it will take approximately one and a half times as long to cook. Remember to discard any wrapping or absorbent paper from meat or poultry.
When cooking whole frozen poultry, remove the giblet pack from the cavity as soon as you can loosen it. Cook the giblets separately. Read the label on USDA-inspected frozen meat and poultry products. Some, such as pre-stuffed whole birds, MUST be cooked from the frozen state to ensure a safely cooked product.
Look for the USDA Mark of Inspection
The inspection mark on the packaging tells you the product was prepared in a USDA or State-inspected plant under controlled conditions. Follow the package directions for thawing, reheating, and storing.
Power Outage in Freezer
If there is a power outage, the freezer fails, or if the freezer door has been left ajar by mistake, the food may still be safe to use if ice crystals remain. If the freezer has failed and a repairman is on the way, or it appears the power will be on soon, don’t open the freezer door. If the freezer door was left ajar and the freezer continued to keep the food cold, the food should stay safe.
A freezer full of food will usually keep about 2 days if the door is kept shut; a half-full freezer will last about a day. The freezing compartment in a refrigerator may not keep foods frozen as long. If the freezer is not full, quickly group packages together so they will retain the cold more effectively. Separate meat and poultry items from other foods so if they begin to thaw, their juices won’t drip onto other foods.
When the power is off, you may want to put dry ice, block ice, or bags of ice in the freezer or transfer foods to a friend’s freezer until power is restored. Use an appliance thermometer to monitor the temperature.
To determine the safety of foods when the power goes on, check their condition and temperature. If food is partly frozen, still has ice crystals, or is as cold as if it were in a refrigerator (40 °F), it is safe to refreeze or use. It’s not necessary to cook raw foods before refreezing. Discard foods that have been warmer than 40 °F for more than 2 hours. Discard any foods that have been contaminated by raw meat juices. Dispose of soft or melted ice cream for quality’s sake.
When it is freezing outside and there is snow on the ground, the outdoors seems like a good place to keep food until the power comes on; however, frozen food can thaw if it is exposed to the sun’s rays even when the temperature is very cold. Refrigerated food may become too warm and foodborne bacteria could grow. The outside temperature could vary hour by hour and the temperature outside will not protect refrigerated and frozen food. Additionally, perishable items could be exposed to unsanitary conditions or to animals. Animals may harbor bacteria or disease; never consume food that has come in contact with an animal.
Frozen Cans
Cans frozen accidentally, such as those left in a car or basement in sub-zero temperatures, can present health problems. If the cans are merely swollen — and you are sure the swelling was caused by freezing — the cans may still be usable. Let the can thaw in the refrigerator before opening. If the product doesn’t look and/or smell normal, throw it out. DO NOT TASTE IT! If the seams have rusted or burst, throw the cans out immediately, wrapping the burst can in plastic and disposing the food where no one, including animals can get it.
Frozen Eggs
Shell eggs should not be frozen. If an egg accidentally freezes and the shell cracked during freezing, discard the egg. Keep any uncracked eggs frozen until needed; then thaw in the refrigerator. These can be hard cooked successfully but other uses may be limited. That’s because freezing causes the yolk to become thick and syrupy so it will not flow like an unfrozen yolk or blend very well with the egg white or other ingredients.
Freezer Storage Chart (0 °F)
Note: Freezer storage is for quality only. Frozen foods remain safe indefinitely.
Fish and other seafood can be healthy and nutritious. They’re rich in omega-3 fatty acids and iodine.
Research suggestsTrusted Source that eating oily fish can boost a person’s heart and brain health.
Salmon
Salmon is a type of oily fish that is tasty and high in nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.
Sardines
Sardines are small, oily, and highly nutritious fish. They provide many nutrients, including calcium and vitamin D.
29. Shellfish
Shellfish are nutrient dense and make a tasty light meal. Edible shellfish include clams, mollusks, and oysters. Be sure to get them from a reputable source to ensure they are fresh and toxin-free.
Shrimp
Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It also provides selenium and vitamin B12.Trout
Trout is another type of delicious freshwater fish, similar to salmon.
32. Tuna
Tuna tends to be low in fat and calories and high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low.
Whole grains play an important role in your diet because they are healthy carbs and provide a variety of micronutrients, fiber and, fuel for your body.
They may also help with weight management.
33. Brown rice
Rice is a staple food for much of the world’s population. Brown rice is more nutritious than white rice, with decent amounts of fiber, vitamin B1, and magnesium.
34. Oats
Oats provide nutrients and powerful fibers called beta glucans. Glucans provide numerous benefits, including helping lower cholesterol and feed beneficial bacteria in the gut.
35. Quinoa
Quinoa is a tasty grain that’s high in nutrients such as fiber and magnesium. It is also an excellent source of plant-based protein.
Whole grain breads can be high in fiber and other nutrients, and are a better choice than highly processed white bread.
When buying bread, compare product labels and look for those with the most dietary fiber and the least added sugar.
If you make your own bread, you’ll know exactly what goes into it. A bread making machine can help if you’re not sure about baking.
36. Ezekiel bread
Ezekiel bread is made from organic sprouted whole grains and legumes.
37. Homemade low-carb and gluten-free breads
If you’re looking for low-carb or gluten-free breads, you might want to consider making your own. Here’s a list of 15 recipes for gluten-free, low carb breads.
Legumes are a great plant-based source of protein, iron, and fiber.
Legumes can sometimes interfere with digestion and nutrient absorption, but soaking and properly preparing them can reduce this risk.
38. Green beans
Green beans, also called string beans, are an unripe variety of the common bean. Use them whole as a side dish or add them cold to salads.
39. Kidney beans
Kidney beans contain fiber and various vitamins and minerals. Make sure to cook them properly, because they’re toxic when raw.
40. Lentils
Lentils are another popular legume. They’re high in fiber and a good source of plant-based protein.
41. Peanuts
Peanuts are, in fact, legumes, not true nuts. They are tasty and high in nutrients and antioxidants. One studyTrusted Source has concluded that peanuts can aid in weight loss and may help manage blood pressure.
However, if you’re monitoring your calorie intake, you may want to be mindful of your consumption of peanut butter, which is very high in calories and easy to eat in large amounts.
For those who can tolerate them, dairy products are a healthy source of various important nutrients.
42. Cheese
A single slice of cheese may offer about the same amount of nutrients as an entire cup (240 ml) of milk. It’s also a tasty addition to many dishes and can replace meat as a protein food. However, it can be high in fat.
There are many types of cheese, with different flavors and textures. Opt for less processed varieties of cheese.
43. Dairy milk
Dairy milk contains vitamins, minerals, protein, and calcium.
A 2022 reviewTrusted Source concluded that people who consume dairy products are less likely to die from cardiovascular disease (CVD) than those who don’t. However, full-fat dairy may increase the risk of CVD and some cancers.
44. Yogurt
Yogurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.
Dietary patterns that include unsaturated fats and oils are considered very healthy.
45. Extra-virgin olive oil
Extra-virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is high in antioxidants that have powerful health benefits.
46. Coconut oil
Coconut oil is a saturated fat, but it contains MCTs and may have similar health effects to olive oil.
However, coconut oil has been shown to increase LDLTrusted Source (bad) cholesterol to a greater degree than other plant-based liquid oils, so it’s best to use it in moderation.
Tubers are the storage organs of some plants. As foods, they are called root vegetables.
47. Potatoes
Potatoes provide potassium and contain a little of almost every nutrient you need, including vitamin C. With their jackets, they are also a good source of fiber.
Potatoes contain moreTrusted Source water and are less energy-dense than pasta and rice, and can leave you feeling full, so that you don’t need to eat more. As a result, they may help with weight loss.
48. Sweet potatoes
Sweet potatoes are rich in antioxidants, beta carotene, vitamin A, and other essential nutrients. Eat them baked, mashed, or added to other dishes.
Dark chocolate contains antioxidants known as flavonoids that may help manageTrusted Source cholesterol and reduce the risk of heart disease. However, the amount of chocolate that is usually healthy to eat is not enough to provide significant benefits.
Research from 2021 developed a scoring system of food based on 54 attributes covering these nine domains: nutrient ratios, vitamins, minerals, food ingredients, additives, processing, specific lipids, fiber and protein, and phytochemicals. Based on the mean values of this scoring system, the healthiest food categories are:
legumes
vegetables
fruit
fish and seafood
sauce condiment
dairy
mixed dishes
beverages
grains
meat, poultry, eggs
fats and oils
savory snacks and sweet desserts
Of course, whether a particular food is healthier than another ultimately depends on the exact food and any specific ingredients it may contain. It’s a good idea to consult a dietician to determine exactly what foods are best for you.
Eating a wide variety of nutritious foods, including fruit, vegetables, nuts, seeds, and lean protein can help support your overall health.
Many foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.
Here are 50 healthy and delicious to include in your diet.
They are sweet, nutritious, and easy to incorporate into your diet because they require little to no preparation.
1. Apples
Apples contain fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you’re hungry between meals.
2. Avocados
Avocados are different from most other fruits because they contain lots of healthy fat. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C. Swap mayonnaise for avocado as a salad dressing, or spread it on toast for breakfast.
3. Bananas
Bananas are a good source of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.
4. Blueberries
Blueberries are both delicious and high in antioxidants.
5. Oranges
Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.
6. Strawberries
Strawberries are highly nutritious and low in both carbs and calories.
They provide vitamin C, fiber, and manganese and make a delicious dessert.
Other healthy fruits
Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.
Despite being high in unsaturated fat and calories, nuts and seeds may help lower the riskTrusted Source of cardiovascular disease, cancer, and other health issues. They are a satisfying snack could help those managing their weight.
They also require almost no preparation, so they’re easy to add to your routine. They can also add texture to salads and other dishes.
However, they are not suitable for people with a nut allergy.
11. Almonds
Almonds are a popular nut that contain with vitamin E, antioxidants, magnesium, and fiber. A 2021 reviewTrusted Source found that almonds may contribute to weight loss, support the gut microbiota, improve thinking, manage heart rate when a person is under stress, and prevent skin aging.
12. Chia seeds
Chia seeds are a nutrient-dense addition to the diet. A single ounce (28 grams) provides 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.
13. Coconuts
Coconuts provide fiber and fatty acids called medium-chain triglycerides (MCTs).
14. Macadamia nuts
Macadamia nuts are tasty and higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
15. Walnuts
Walnuts are highly nutritious and rich in fiber and various vitamins and minerals. Pair them with feta cheese to dress a salad.
16. Brazil nuts
Brazil nuts are nutrient-rich and have a smooth, buttery texture. The nutrients they contain support thyroid function, and they are a good source of the mineral selenium.
Calorie for calorie, vegetables are among the most concentrated sources of nutrients. Including a variety of vegetables in your diet will ensure you get a wide range of nutrients.
17. Asparagus
Asparagus is a popular vegetable that is low in both carbs and calories and rich in vitamin K.
18. Bell peppers
Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.
19. Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.
20. Carrots
Carrots are a popular root vegetable. They’re sweet, crunchy, and loaded with nutrients such as fiber and vitamin K. They’re also high in carotene antioxidants, which have numerous benefits.
Put a few carrots stick in your lunch box or use them for eating guacamole and other dips.
21. Cauliflower
Cauliflower is a very versatile cruciferous vegetable. You can add it to curries, roast it with olive oil, or use it raw in salads or for dipping.
22. Cucumber
Cucumbers make a refreshing snack. They are low in both carbs and calories, consisting mostly of water. They also contain small amounts of vitamin K and other nutrients.
23. Garlic
Garlic is a healthy and tasty addition to salads and cooked savory dishes. It containsTrusted Source allicin, which has antioxidant and antimicrobial effects. Its nutrients may also reduce the risk of cancer and cardiovascular disease.
24. Kale
Kale is high in fiber, vitamins C and K, and other nutrients. It adds a satisfying crunch to salads and other dishes. You can also add it to stir fries or bake in the oven to make crunchy kale chips.
25. Onions
Onions have a strong flavor and feature in many recipes. They contain a number of bioactive compounds believed to have health benefits.
26. Tomatoes
Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and provide nutrients such as potassium and vitamin C. For a bit of fun and extra flavor, try growing tomatoes on your windowsill.
More healthy vegetables
Other vegetables worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, and zucchini.
Artichoke (or artichoke heart) is a kind of thistle.
Interestingly, this vegetable is actually the flower buds of the plant before they bloom.
Nutritionally, artichokes offer a decent mix of vitamins and minerals per 100g (1);
Calories: 47 kcal
Carbohydrate: 10.5 g
Fiber: 5.4 g
Sugar: 1.0 g
Fat: 0.2 g
Protein: 3.3 g
Vitamin C: 20% RDA
Vitamin K1: 18% RDA
Folate: 17% RDA
Magnesium: 15% RDA
Manganese: 13% RDA
Key Point: Artichokes are a good source of fiber and they are reasonably high in vitamin C.
2. Arugula
Arugula leaves are otherwise known as ‘rocket’, and they are particularly popular in the Mediterranean and Middle-East.
In fact, arugula is one of the tastiest foods on this vegetable list, and it adds a complex flavor to any dish.
These leaves are relatively nutrient-dense too, and their nutritional profile looks like the following (2);
Calories: 25 kcal
Carbohydrate: 3.7 g
Fiber: 1.6 g
Sugar: 2.1 g
Fat: 0.7 g
Protein: 2.6 g
Vitamin K1: 136% RDA
Vitamin A: 47% RDA
Vitamin C: 25% RDA
Folate: 24% RDA
Calcium: 16% RDA
Key Point: Arugula leaves supply a decent source of vitamin A and K1, and they are very low in calories and carbohydrate.
3. Asparagus
Out of all the different vegetables in the world, asparagus has a good argument for being the tastiest.
After all, it’s often the one which steakhouses serve alongside the main attraction.
As well as being one of the tastiest vegetables, it provides a good source of nutrition too (3);
Calories: 20 kcal
Carbohydrate: 4.0 g
Fiber: 2.1 g
Sugar: 1.9 g
Fat: 0.1 g
Protein: 2.2 g
Vitamin K1: 52% RDA
Vitamin A: 15% RDA
Folate: 13% RDA
Iron: 12% RDA
Vitamin B1: 10% RDA
Key Point: Asparagus is a nutritious (and very delicious) vegetable.
4. Bell Peppers
Bell peppers come in all colors, shapes, and sizes.
However, they all taste a little bit different, and red bell peppers are a little sweeter than yellow bell peppers. In the same fashion, yellow bell peppers are slightly sweeter than green bell peppers.
Technically bell peppers are a fruit, but since most people use them as a vegetable, they make this list.
Nutritionally, each color pepper has a very slight difference, but they are fairly similar.
Here is the nutrition profile for a large yellow bell pepper (4);
Key Point: Bell peppers provide a significant amount of vitamin C.
5. Beet Greens
The leaves of the beetroot plant are incredibly nutritious, so don’t throw them away!
Out of all plant foods, beet greens are one of the most impressive for nutrient density (5);
Calories: 22 kcal
Carbohydrate: 4.3 g
Fiber: 3.7 g
Sugar: 0.5 g
Fat: 0.1 g
Protein: 2.2 g
Vitamin K1: 500% RDA
Vitamin A: 127% RDA
Vitamin C: 50% RDA
Potassium: 22% RDA
Manganese: 20% RDA
See this guide to leafy greens for an in-depth look at the nutritional benefits of leafy vegetables.
Key Point: Beet greens provide very large amounts of vitamins A, C and K1. Additionally, their carbohydrate content is almost all fiber.
6. Beets / Beetroot
Depending on where you are from, beets (or beetroot) goes by different names.
Beets are a root vegetable, and they are quite adaptable too. For instance, they can be boiled, fried, roasted, mashed, or you can even buy pickled beets.
Consuming beets leads to a large intake of nitrate, which has many purported health benefits. Most notably, nitrate helps to lower blood pressure (6).
This vegetable also has a reasonably decent mix of micronutrients (7);
Key Point: Carrots are a root vegetable that supply a decent source of beta-carotenoids.
16. Cauliflower
Right now, cauliflower is one of the most popular types of vegetables around.
You can find all sorts of cauliflower products, ranging from cauliflower rice to mashed cauliflower.
For home-baking enthusiasts, cauliflower pizza is even a thing. In my opinion, though, cauliflower cheese will always be the best.
On the positive side, this vegetable is reasonably nutritious too; the macro and micronutrient composition looks like this (20);
Calories: 25 kcal
Carbohydrate: 5.3 g
Fiber: 2.5 g
Sugar: 2.4 g
Fat: 0.1 g
Protein: 2.0 g
Vitamin C: 77% RDA
Vitamin K1: 20% RDA
Folate: 14% RDA
Vitamin B6: 11% RDA
Potassium: 9% RDA
Key Point: Cauliflower comes in all shapes and sizes, and it’s a tasty and nutritious veggie.
17. Celery
Usually eaten in its raw state, celery is a popular salad vegetable with high water content.
Notably, quite a lot of research shows that celery may have some interesting health properties too.
According to one systematic review, the vegetable can have a positive impact on fertility (21).
Celery offers the following vitamins and minerals (22);
Calories: 16 kcal
Carbohydrate: 11.7 g
Fiber: 1.6 g
Sugar: 1.8 g
Fat: 0.2 g
Protein: 0.7 g
Vitamin K1: 37% RDA
Vitamin A: 9% RDA
Folate: 9% RDA
Potassium: 7% RDA
Manganese: 5% RDA
Key Point: Celery is a refreshing salad vegetable.
18. Chives
Chives provide a delicious flavor to any dish, and they also taste great on their own.
Often used as a flavoring herb, chives are a key feature in French cuisine, and a little goes a long way.
Slightly similar to regular chives, garlic chives (or ‘Chinese chives’) are another variety of this vegetable. However, these are used more like a standard vegetable than like a herb.
Chives are very nutrient-dense, and they supply (23);
Calories: 30 kcal
Carbohydrate: 15.9 g
Fiber: 2.5 g
Sugar: 1.9 g
Fat: 0.7 g
Protein: 3.3 g
Vitamin K1: 266% RDA
Vitamin C: 97% RDA
Vitamin A: 87% RDA
Folate: 26% RDA
Manganese: 19% RDA
Key Point: Packed with vitamins and minerals, chives are a decent source of nutrition and a great flavoring herb.
19. Collard Greens
As their name may suggest, collard greens are a leafy green vegetable.
This vegetable is popular throughout the world, and it is usually served either boiled, steamed, or in stews.
Collard greens have a slightly bitter flavor, and they provide a wide range of nutrients.
In fact, they are among the most nutrient-dense options on this list of vegetables (24);
Calories: 30 kcal
Carbohydrate: 5.7 g
Fiber: 3.6 g
Sugar: 0.5 g
Fat: 0.4 g
Protein: 2.5 g
Vitamin K1: 638% RDA
Vitamin A: 133% RDA
Vitamin C: 59% RDA
Folate: 41% RDA
Manganese: 14% RDA
Key Point: Collard greens are among the most nutritious of all vegetables.
20. Crookneck Squash
Some types of veggies have strange names, and this one certainly belongs to that group.
The crookneck squash is a bright yellow vegetable with a crooked hook-like neck.
Similar to other vegetables in the squash category, crookneck squashes have a mild, buttery taste.
Key Point: Crookneck squash is low in calories and macronutrients, and it isn’t a significant source of any vitamin or mineral.
21. Daikon Radish
The daikon radish is native to East and South-East Asia.
Daikon radish has numerous culinary uses, and many different pickles, salads, soups and stews are made with it.
It is very low in calories, yet supplies a reasonable range of nutrients (26);
Calories: 18 kcal
Carbohydrate: 4.1 g
Fiber: 1.6 g
Sugar: 2.5 g
Fat: 0.1 g
Protein: 0.6 g
Vitamin C: 37% RDA
Folate: 17% RDA
Copper: 6% RDA
Potassium: 6% RDA
Magnesium: 4% RDA
Key Point: Daikon radish is a tasty and very crunchy vegetable usually eaten raw.
22. Dandelion Greens
Dandelion greens are another leafy green with impressive nutrient density.
We often eat them raw, and they have a bitter and slightly peppery taste. However, like many vegetables, they have a more pleasant flavor after cooking.
Dandelion greens are high in calcium, and they provide a rare source of vitamin E too. The overall nutrient profile looks like this (27);
Calories: 45 kcal
Carbohydrate: 9.2 g
Fiber: 3.5 g
Sugar: 0.7 g
Fat: 0.7 g
Protein: 2.7 g
Vitamin K1: 973% RDA
Vitamin A: 203% RDA
Vitamin C: 58% RDA
Calcium: 19% RDA
Vitamin E: 17% RDA
Key Point: Dandelion greens contain an impressive range of nutrients. In particular, it is a good plant source of vitamin E and calcium.
23. Eggplant (Aubergine)
While it goes by the name of eggplant in the US, the UK uses the French name of aubergine.
This vegetable belongs to the nightshade family of plants, alongside others such as tomatoes, bell peppers, and tomatillos.
It seems that with eggplant, people either love it or hate it – and the way of cooking probably has a lot to do with it.
Boiled eggplant? Not so tasty.
On the other hand, roasted eggplant cooked with some fat tastes delicious.
On the outside, jicama looks a little bit like an onion, with a yellow exterior and white inner flesh.
In terms of taste and texture, it is sweet and crunchy.
This root vegetable has a high water content, and it’s also high in fiber and vitamin C (34);
Calories: 38 kcal
Carbohydrate: 5.6 g
Fiber: 4.9 g
Sugar: 1.8 g
Fat: 0.1 g
Protein: 0.7 g
Vitamin C: 34% RDA
Potassium: 4% RDA
Magnesium: 3% RDA
Manganese: 3% RDA
Key Point: Jicama is a Mexican root vegetable that provides a good source of vitamin C.
29. Kale
Kale is a member of the cruciferous family of vegetables, and it shares some similarities to cabbage and broccoli.
Personally, I’m not a huge fan of kale’s bitter taste. However, it has rapidly grown in popularity over the past several years as people find out about its health properties.
In terms of nutrients, kale has a shout for being one of the healthiest vegetables out there.
Kale provides an enormous amount of vitamin K1, beta-carotene, and vitamin C (35);
Among this list of vegetables, mushrooms stand alone.
Why?
Because they are not technically a vegetable, a fruit, or any other kind of plant. They belong to a class of their own.
However, since we commonly use mushrooms in the same way as vegetables, here they are.
Mushrooms contain a vast range of phytonutrients, some of which are unique. Additionally, numerous studies show they have anti-inflammatory and anti-microbial properties (42).
As shown below, mushrooms contain some vitamins and minerals too (43);
Nutritionally, potatoes are one of the higher carbohydrate sources on this list of vegetables.
However, they are not as high in carbs as many people presume. At around 18g carbohydrate per 100g, they are a lot lower than legumes and grains – and even some other vegetables.
Nutritionally, they provide a good source of potassium and vitamin C (50);
Key Point: Potatoes are a traditional staple food. While not the most nutrient-dense vegetable, they supply a reasonable amount of vitamins and minerals.
42. Pumpkin
Pumpkins are a kind of vegetable that become particularly popular at one time of year – Halloween.
They are delicious too, and after cooking, they provide a soft, sweet flesh that is quite nutritious also.
Although people use pumpkin as a vegetable, it isn’t a true veggie. Due to its flesh and seeds, it is botanically a fruit.
Pumpkins are an excellent source of vitamin A (as beta-carotene) (51);
Calories: 26 kcal
Carbohydrate: 6.5 g
Fiber: 0.5 g
Sugar: 1.4g
Fat: 0.1 g
Protein: 1.0 g
Vitamin A: 148% RDA
Vitamin C: 15% RDA
Potassium: 10% RDA
Copper: 6% RDA
Manganese: 6% RDA
Key Point: Pumpkins are a delicious tasting squash and a great source of beta-carotene.
43. Purple Sweet Potato (Okinawan Yam)
Although they look like different vegetables, the ‘Okinawan yam’ is a kind of sweet potato.
This purple sweet potato is a nutritious tuber that has some advantages over regular sweet potatoes.
For one thing, the brilliant purple color of this vegetable is due to the abundant supply of anthocyanins in the flesh.
The traditional long-lived Okinawans consumed most of their calories from purple sweet potatoes too.
As carbohydrate sources go, they’re certainly a better choice than the refined carbs in Western diets.
Key Point: Sweet potatoes are an adaptable tuber that provides a large amount of beta-carotene.
53. Swiss Chard
Swiss chard is a nutritious leafy green that is a frequent staple in the Mediterranean region.
Typically, chard is used in raw salads but sauteing it tastes good too, and removes some of the bitter flavor.
Swiss chard’s edible leaves are green with a reddish tinge, and they contain a wealth of nutrients (64);
Calories: 19 kcal
Carbohydrate: 3.7 g
Fiber: 1.6 g
Sugar: 1.1g
Fat: 0.2 g
Protein: 1.8 g
Vitamin K1: 1038% RDA
Vitamin A: 122% RDA
Vitamin C: 50% RDA
Magnesium: 20% RDA
Manganese: 18% RDA
Key Point: Similar to other leafy greens, swiss chard is loaded with nutrients – particularly vitamins A, C and K.
54. Tomatillo
The tomatillo belongs to the nightshade family of plants alongside tomatoes, eggplants and bell peppers.
With the alternate name of ‘Mexican husk tomato’, tomatillos are a staple in Mexican cuisine.
In terms of appearance, they a little similar to a large green tomato.
Tomatillos are the main ingredient in various central American sauces as well as green salsas.
Nutritionally, tomatillos are a good provider of vitamin C (65);
Calories: 32 kcal
Carbohydrate: 5.8 g
Fiber: 1.9 g
Sugar: 3.9g
Fat: 1.0 g
Protein: 1.0 g
Vitamin C: 20% RDA
Vitamin K1: 13% RDA
Vitamin B3: 9% RDA
Potassium: 8% RDA
Manganese: 8% RDA
Key Point: Tomatillos are a tangy Mexican staple that play a key role in green salsa and other green sauces.
55. Tomatoes
Tomatoes are juicy, sweet, and slightly sour fruit.
Yes, fruit; botanically speaking tomatoes are fruit.
However, when was the last time you saw a tomato in a fruit salad? While technically tomatoes are a fruit, we use them as a vegetable in cooking.
They’re also a crucial culinary ingredient and a key feature of world cuisine, from Italian to Indian food.
They’re also good for our health and contain the carotenoid lycopene. Although further research is necessary, studies suggest this compound may potentially have anti-cancer and cardioprotective benefits (66).
Nutritionally speaking, tomatoes provide a good amount of beta-carotene and vitamin C (67);
Calories: 18 kcal
Carbohydrate: 3.9 g
Fiber: 1.2 g
Sugar: 2.6g
Fat: 0.2 g
Protein: 0.9 g
Vitamin C: 21% RDA
Vitamin A: 17% RDA
Vitamin K1: 10% RDA
Potassium: 7% RDA
Manganese: 6% RDA
Key Point: Tomatoes are a delicious food that plays a key role in various dishes around the world.
56. Turnips
Turnips are a root vegetable that grows in temperate regions around the world.
Turnips are often eaten on their own, either mashed, boiled or stewed. However, they work well in a range of dishes too.
The edible part of this root vegetable is a white bulb that provides a range of nutrients (68);
Calories: 28 kcal
Carbohydrate: 6.4 g
Fiber: 1.8 g
Sugar: 3.8g
Fat: 0.1 g
Protein: 0.9 g
Vitamin C: 35% RDA
Manganese: 7% RDA
Potassium: 5% RDA
Copper: 4% RDA
Vitamin B6: 4% RDA
Key Point: Turnips are a traditionally popular root vegetable that are high in vitamin C.
57. Watercress
You wouldn’t guess so from looking at it, but watercress is one of the most nutritious vegetables out there.
Watercress is native to Europe and Asia, and it grows in areas surrounding slow-moving water such as lakes and ponds.
We can often find watercress in salads and soups, and the leaves add a lot of flavor.
This leafy vegetable has a kind of peppery taste, and it’s refreshing due to its high (95%) water content.
Surprisingly, 100g of watercress provides only 11 calories, and yet it’s still one of the most nutrient-rich vegetables (69);
Calories: 11 kcal
Carbohydrate: 1.3 g
Fiber: 0.5 g
Sugar: 0.2g
Fat: 0.2 g
Protein: 2.3 g
Vitamin K: 312% RDA
Vitamin C: 72% RDA
Vitamin A: 64% RDA
Calcium: 12% RDA
Manganese: 12% RDA
Key Point: Watercress has an impressive nutrient density despite being extremely low in calories.
58. Water Chestnut
Calories: 97 kcal
Carbohydrate: 23.9 g
Fiber: 3.0 g
Sugar: 4.8g
Fat: 0.1 g
Protein: 1.4 g
Potassium: 17% RDA
Manganese: 17% RDA
Copper: 16% RDA
Vitamin B6: 16% RDA
Vitamin B2: 12% RDA
Despite the name including “nut”, water chestnuts are a type of aquatic vegetable.
Especially popular in Chinese cuisine, the water chestnut has grown in popularity around the world.
While you can easily find these in canned form, they don’t taste anywhere near as flavorful as fresh water chestnuts. However, the fresh ones should be available at your local Chinese grocery store.
Water chestnuts are quite starchy, and therefore they’re higher in carbohydrate than most vegetables.
Concerning their nutrient profile, they’re a good source of potassium, copper, and Manganese (70).
Key Point: Water chestnuts are a starchy aquatic vegetable that enjoys popularity in Chinese cuisine.
59. Zucchini (Courgette)
Here is another vegetable that has alternate names across the Atlantic.
Known by the original Italian word ‘zucchini’ in the US and Australia, this vegetable goes by the French name of ‘courgette’ in the UK, Ireland and New Zealand.
But whatever you call it, it still looks and tastes the same.
Zucchini can be enjoyed both raw or cooked, and you can even make vegetable noodles (dubbed “zoodles”) with it.
Zucchini has a fresh, soft and sweet flavor and texture, and it provides a good amount of nutrition too (71);
Calories: 16 kcal
Carbohydrate: 3.3 g
Fiber: 1.1 g
Sugar: 1.7g
Fat: 0.2 g
Protein: 1.2 g
Vitamin C: 28% RDA
Vitamin B6: 11% RDA
Manganese: 9% RDA
Potassium: 7% RDA
Folate: 7% RD
Key Point: Zucchini is a versatile vegetable that provides decent nutrition for minimal calories.
Final Thoughts
No matter which vegetable people prefer, all options can help to improve the overall dietary pattern. Vegetables tend to offer high amounts of essential nutrients for very few calories, and they can help to ensure essential vitamin and mineral requirements are met.
But there is no need to include any specific individual vegetable, and it is probably better to just focus on the ones that you enjoy the most.
To learn about some differences between raw and cooked vegetables, see this guide here.
Diego AndradeWhere did you get the information from ? Excellent job thanks!Reply
Michael JosephNo problem! You can click the little numbers in parentheses (1) for all the references/data sources.Reply
Heather V.Does anyone know where I can find these facts listed exactly like this in a book? Want to give as a present. Would love to have an A-Z list of veggies with their nutritional facts. Thank you!!!Reply
Jim PerkinsThis presentation is so helpful. Many thanks Michael. I have been vegetarian for six years, mainly for health and longevity. I have been planning to work out all the nutrients that I am eating. I stumbled upon this article that has been so informative, adding to my knowledge of how the body functions and the best way to assist it.Reply
Jim PerkinsFrench beans? Are chick peas, haricot, kidney beans classed as vegetables?Reply
Michael Joseph, MScHi Jim,Thank you for your comments. Although those beans are sometimes classed as vegetables in their immature (green) state, they’re more commonly categorized as legumes.If it helps, you can find the different types of legumes here: https://www.nutritionadvance.com/types-of-legumes/Reply
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Nutrition Advance provides evidence-based food and nutrition articles. This content is for informational purposes only and Nutrition Advance does not provide medical advice.
Freezing food helps us to extend shelf life, making it easier to store food longer. But did you know that there are other benefits of frozen food?
Let’s start at the very beginning. For over 3,000 years, people have found ways to store food in cold conditions in order to preserve crops and sustain themselves through the winter. Today, people freeze food for a wide variety of reasons, from the convenience and cost savings, to the nutritional benefits of preserving food at peak freshness.
It’s time we debunked the myth that fresh food is healthier than frozen. Freezing food allows us to essentially hit the “pause” button on the natural aging process of fresh food, locking in vitamins and nutrients for longer. Keep reading to learn about the key benefits of frozen food.
Convenience
Naturally, the most popular benefit of freezing food is convenience. Frozen meals are easy to transport to the office and quick to heat up at home after an intense session at the gym. Frozen fruit is a staple of morning smoothies, and freezing pre-chopped veggies makes soups, stir-fries, and side dishes fast and easy. When you freeze your own produce or order a ready-made frozen meal online, it’s ready when you are.
Preserve nutrition at peak ripeness
Fresh food is great, but frozen food is often more nutrient-rich than produce at the grocery store. The Journal of Agricultural and Food Chemistry published a study comparing vitamin retention in eight fruits and vegetables when they were refrigerated, versus when they were frozen. The study measured nutritional content of corn, carrots, broccoli, spinach, peas, green beans, strawberries, and blueberries at various stages of storage, and showed that the overall vitamin content of frozen foods is comparable, if not higher than their fresh counterparts.
Why is that the case? When you purchase a banana, it’s already traveled quite a long time before it reaches your local market. In order to arrive at the store ripe your produce gets picked before it reaches its peak, meaning it may never reach its full nutritional potential. In the days (or weeks) of travel from its home to yours, fresh produce has plenty of time for nutritional content to diminish, sometimes by up to 50%. In contrast, produce that’s destined to be frozen is usually picked at ideal ripeness, then flash-frozen, providing the best preservation of nutrients.
Make your food last longer
If you’re buying produce fresh, you can help preserve your fruit and veggies at their peak by properly storing produce in your freezer. Freezing food properly can help it stay nutritious and delicious for up to 18 months!
First, ensure you’re freezing food at the peak of freshness—ideally as soon as you get it home unless it’s under ripe. Next, wash and dry your produce before you put them in the freezer. Don’t put wet fruit or veggies in the freezer, or you’ll end up with a frozen brick that’s hard to separate or blend. Finally, ensure you’re freezing food in an airtight container to ensure maximum freshness. Freezer burn happens when frozen food is exposed to air. It’s essentially harmless but can affect flavor, texture, and nutrition.
Reducing food waste
Because freezing is a great way to increase the lifespan of your food, it can also help reduce unnecessary food waste. Have you ever been tempted by the cost savings of a bag of perfectly ripe avocados? Then you’re familiar with the struggle of trying to consume six avocados in a span of 24 hours. Rather than wilding-out on guacamole, dice them up, and throw the chunks into a freezer-friendly container. You can use them later for a smoothie booster. You’ll reduce your household food waste by prepping what you need for the next couple of days, then freezing the rest.
Bonus tip: Are you a dedicated composter? Try keeping your compost bin in your freezer. You’ll eliminate any unpleasant odors in your kitchen by delaying the decaying process until it hits your outdoor bin.
Balanced nutrition with guidance from Registered Dietitians
Mindful meal prep and freezing your fresh fruit and veggies can help you ensure you’re eating a balanced diet that meets nutritional guidelines from Registered Dietitians. In addition to freezing your own meals and ingredients, there are plenty of frozen food benefits that make it worth making it a part of your busy lifestyle.
Performance Kitchen creates delicious, nutritionally balanced meals to fit a wide variety of lifestyles, diets, and tastes. Our fresh produce is picked at peak ripeness and then flash-frozen, resulting in the optimal preservation of nutrients. Instead of using excess sodium and sugar to give our meals flavor we use premium ingredients, herbs, and spices to create our globally-inspired recipes
Goat meat has less saturated fat, higher amounts of numerous minerals like iron, and more vitamins of many kinds. Goat meat has a comparable amount of protein as beef and is overall lower in calories. By pretty much any metric, goat meat is healthier and better than beef.
You might be surprised to learn, then, that goat is so much better than beef.
It is far less commonly consumed here in the U.S. and in the west in general, but in fact around 70% of the world’s population regularly eats goat meat.
There is some nuance to the question, though we do have a clear answer—so let’s look further into it.
WHAT ARE THE DIFFERENCES BETWEEN GOAT AND BEEF?
Goat is higher in Vitamin B2, Copper, and Iron, however, Beef is richer in Vitamin B12, Vitamin B6, Selenium, Zinc, and Vitamin B3.
Beef’s daily need coverage for Vitamin B12 is 60% more.
Beef contains 4 times less Copper than Goat. Goat contains 0.303mg of Copper, while Beef contains 0.085mg.
