What are your 5 essential foods in healthy eating?

24

Replies

  • insyweensy
    insyweensy Posts: 53 Member
    For me:
    - Plain nonfat greek yogurt
    - apples
    - Low fat cheese
    - oatmeal
    - black beans (incorporated into various meals ie. black bean burgers, chili)

    I get everything from my local grocery store.
  • zingaravh
    zingaravh Posts: 14
    Quinoa
    Kale
    Chick peas
    Sweet potatoes
    Avocados
  • talilakay2
    talilakay2 Posts: 34 Member
    Eggs
    Chicken Breast
    Cereals/Wholegrain (for the fibre)
    Veggies! any will do, my faves are carrots and broccoli
    Steak!!
  • 5pmsomewherenow
    5pmsomewherenow Posts: 163 Member
    Do some reading on foods that are low on the glycemic index or have low glycemic load -- they will keep your blood sugar from spiking, reduce hunger, and "burn" slowly, keeping you full longer. They are the basics of filling your diet with healthy alternatives.

    The five I eat almost every day:
    **apple -- usually braeburn (lower in sugar and medium fiber)
    **non-fat vanilla greek yogurt (I like Dannon lite & fit greek at 80 cals per serving)
    **Berries -- blueberries, strawberries, blackberries, raspberries (whatevers cheapest at the supermarket this week)
    **cauliflower or broccoli
    **A big salad (2-3 cups veggies & lettuce) with about 2-3oz of very lean protein (either chicken, turkey or tuna) and a low fat salad dressing. For dressings, I really like Newman's low fat varieties or Marie's Yogurt dressings.

    But really -- there are some MANY -- eggs, oats, almost all fruits and veggies, very lean protiens, nuts, non-fat milk, Read up and expand your horizons and have some fun.
  • pkdarlin
    pkdarlin Posts: 149 Member
    Soups
    salad
    Berries
    Bananas
    baby spinach
    Greek yogurt
    kind bars
    Whey protein

    I love to juice once a day and like making smoothies.
  • curvynblonde
    curvynblonde Posts: 170 Member
    For me its
    Oatmeal
    Eggs
    Fish
    Veggies esp sweet potatoes
    Plain non fat Greek yogurt.
  • da1128
    da1128 Posts: 212 Member
    Morningstar Farms Veggie Sausage Patties - Delicious. Can be found at Walmart and most grocery stores.

    Fruit and lots of it!

    Veggies..I have a love of green beans and can make an entire meal out of them.

    Activia Yogurt...and it really does make you 'regular.'

    Vegetable Soup, especially with Cabbage in it!
  • radioactivesqrl
    radioactivesqrl Posts: 6
    Fruits (Bananas and Apples) - make great between-meal snacks

    Double fiber whole wheat bread - low in calories, high in fiber and whole grain and tastes just like wheat bread

    Chicken breast - low fat and high protein

    Veggies (Carrots and Broccoli)

    Soups (usually 2.5 servings is only about 250 calories :)
  • sammyc59
    sammyc59 Posts: 5
    Spinach
    Chicken breast
    mushrooms
    fruit
    vegetables
  • dfonte
    dfonte Posts: 263 Member
    Oats ($3.00 for 30 servings)
    Cauliflower ($1.00 per 4 servings)
    Sriracha Hot Chili Sauce ($4.00 for 96 serving bottle)
    Bananas ($.24 each)
    Chicken of the Sea Salmon ($.90 individual packet)

    Healthy can be cheap too
  • jfauci
    jfauci Posts: 531 Member
    Eggs
    Laughing Cow
    Fruits
    Salmon
    All Veggies
  • Scarlett_S
    Scarlett_S Posts: 467 Member
    I buy food for the week every Sunday night or early Monday morning and take to work with me. My list is:

    Greek yogurt (I try different types)
    oatmeal
    cottage cheese
    spinach and salad greens, cucumber
    celery
    Hummus
    raw broccoli and carrots (go in salad)
    cherry tomatoes
    mushrooms
    strawberries, plums, blueberries, oranges
    sara lee 45 calorie multigrain bread
    sargento ultra thin cheese slices
    deli turkey, deli ham
    a whole rotisserie chicken
    tuna packets

    I make a huge salad and top it with chicken 3 out of the 5 days for lunch. Sometimes I'll make a sandwich with the deli meat, add veggies and cheese on the 45 calorie bread. I top my salad with tuna some days. I make steel cut oatmeal and add protein powder to it. I dip celery sticks in hummus for a snack or add cherry tomatoes and pepper to half a cup of cottage cheese.

    I also have a complete measuring spoon and cup set and a food scale at work.

    For dinner - I make wild caught salmon with either scallops or shrimp in the oven, with lime juice and fresh garlic and onion. I add a veggie - asparagus, broccoli, brussel sprouts, etc. Other times I'll have grilled chicken, or shrimp, or a small steak with a veggie, and occasionally add a sweet potato.
  • inkysmurf
    inkysmurf Posts: 168
    Eggs
    Full Fat Natural Youghurt
    Frozen Blueberries & Raspberries
    Salmon
    Sardines
  • Amberonamission
    Amberonamission Posts: 836 Member
    Chicken
    black beans
    berries
    oolong tea or green tea
    spinach (and dark green leafy)
  • sunlover89
    sunlover89 Posts: 436 Member
    1) Eggs
    2) Green vegetables - Broccoli, Spinach, Cucumber
    3) Turkey - cheap and lean
    4) Real butter, none of that "light" crap
    5) Burgen Soya and Linseed bread, because I like sandwiches and it's full of protein, fibre and healthy fats, and low carb.
  • carmenni
    carmenni Posts: 44
    eggs
    chicken
    raw veggies
    spinach
    apples
  • dmkoenig
    dmkoenig Posts: 299 Member
    Fage Nonfat yogurt
    Frozen wild blueberries
    Wild caught salmon
    Ground bison
    Boneless chicken
    avocados
    cacao nibs
    almonds
    apples
    spring mix greens
    red bell peppers...okay so I overachieved...
  • Gramps251
    Gramps251 Posts: 738 Member
    Greek yogurt
    Proteins (chicken,pork,beef,eggs,fish)
    oatmeal
    Green veggies
    Conviction (Ok, not a food but probably the most important thing.)
  • Helenotero48
    Helenotero48 Posts: 11 Member
    Almonds
    tuna
    broccoli
    hummus with pretzels sticks
    SOBE water :happy:
  • kimika23
    kimika23 Posts: 59 Member
    I buy food for the week every Sunday night or early Monday morning and take to work with me. My list is:

    Greek yogurt (I try different types)
    oatmeal
    cottage cheese
    spinach and salad greens, cucumber
    celery
    Hummus
    raw broccoli and carrots (go in salad)
    cherry tomatoes
    mushrooms
    strawberries, plums, blueberries, oranges
    sara lee 45 calorie multigrain bread
    sargento ultra thin cheese slices
    deli turkey, deli ham
    a whole rotisserie chicken
    tuna packets

    I make a huge salad and top it with chicken 3 out of the 5 days for lunch. Sometimes I'll make a sandwich with the deli meat, add veggies and cheese on the 45 calorie bread. I top my salad with tuna some days. I make steel cut oatmeal and add protein powder to it. I dip celery sticks in hummus for a snack or add cherry tomatoes and pepper to half a cup of cottage cheese.

    I also have a complete measuring spoon and cup set and a food scale at work.

    For dinner - I make wild caught salmon with either scallops or shrimp in the oven, with lime juice and fresh garlic and onion. I add a veggie - asparagus, broccoli, brussel sprouts, etc. Other times I'll have grilled chicken, or shrimp, or a small steak with a veggie, and occasionally add a sweet potato.

    I think I just found my food hero! This is so similar to what we eat, but I never thought about bringing a measuring spoon, scale, etc. to work. Do your co-workers ever give you a hard time for taking up all the fridge space? Luckily we have two fridges at work, but they do fill up pretty quickly during the week. Love your post, though! I'm printing this for my next trip to Earth Fare (my favorite local grocer).

    Thanks!
  • steadyrollinwoman
    steadyrollinwoman Posts: 7 Member
    How do you fix your black beans in the crock pot? I love them too and just brought some dried ones. So much cheaper. While I'm at it I guess my top five would be:
    fat free greek yogurt
    oatmeal
    wasa crispbread
    smuckers all natural peanut butter (mix it up and keep it in the fridge, it won't separate)
    lots of veggies

    :smile:
  • lhgalant
    lhgalant Posts: 101 Member
    1. eggs - I buy farm fresh eggs from a lady I work with. I'll usually do 1 whole egg to 3 egg whites
    2. chicken breast - I eat A LOT of chicken breasts - grilled or baked with just some Mrs. Dash or fresh pressed garlic
    3. greek yogurt - I like the Dannon Light & Fit greek yogurt b/c it has the lowest calories of any greek yogurts; only 80 cals per serving
    4. Franks Red Hot - I use this A LOT to put on top of meat and veggies
    5. broccoli - mostly just buy frozen & boil it. I season with a little Franks Red Hot
  • Cr01502
    Cr01502 Posts: 3,614 Member
    Protein

    Carbs

    Fat

    Water

    Ice Cream
  • Hbazzell
    Hbazzell Posts: 899 Member
    Fage Plain Greek Yogurt
    Kale
    Egg Whites
    Almonds
    CHOCOLATE
  • Sunflowergirl1
    Sunflowergirl1 Posts: 33 Member
    Dairy: I consider low and reduced fat dairy to be highly processed food, so I enjoy moderate portions of the organic, full fat (grass fed whenever possible) versions. So much more satisfying, less sugar and less of those unpronounceable franken-ingredients. :). For the cheeses I prefer the strong flavored such as blue cheese, Romano. Gruyere, etc. since a little goes a long way.

    Fats: organic butter, olive oil, coconut oil, avocado, nuts and seeds, one ingredient peanut butter.

    Proteins: chicken breast, shrimp, scallops, clams, tuna, sockeye salmon, pork loin, grass fed beef, locally farmed eggs, non-cured bacon, non-cured deli turkey, ham and beef.

    Veggies: (organic whenever possible) carrots, red peppers, sugar snap peas, pea pods, celery, spinach, mushrooms, onions, tomatoes, Brussels sprouts, green beans, cauliflower, romaine, broccoli, garlic, bean sprouts, squash, sweet potatoes, potatoes.

    Fruits: (organic whenever possible) blueberries, apples, raspberries, bananas, oranges, kiwi, pineapple, mango, strawberries.

    I do eat some whole grains, and "regular" pasta (don't like the whole grain versions) but they don't make up much of my daily intake anymore, which I didn't anticipate or make a conscious priority, but is just happening.
  • autumnsnow786
    autumnsnow786 Posts: 279 Member
    Fruits
    Salads
    Salmon
    Kellogg's cornflakes
    Corn

    I get all of it at stop and shop
  • lhs1965
    lhs1965 Posts: 99 Member
    Fish (Any mild white fish)
    Trader Joes Crunchy Almond Butter
    Greek Yogurt (lots of protein)
    Any kind fresh fruits and vegtables
    Going to add rice pasta this week
  • iqnas
    iqnas Posts: 445 Member
    -Fruits (all kinds)
    -Granola bars (Clif and Kind)
    -GREEN TEA! (yes, it's not technically a food, I know)
    -Veggies (all kinds)
    -whole wheat pasta/bread
  • iqnas
    iqnas Posts: 445 Member
    Protein

    Carbs

    Fat

    Water

    Ice Cream

    LOL.
  • Amy967
    Amy967 Posts: 20
    apples, split peas(or any peas,beans,lentils), cheese(low-cal), brown bread and whole grain rye and oats...:D

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