Looking to Eat Healthy?

Take this list with you to the grocery store.



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Dairy

Calcium-fortified soy milk
Good for: muscles, heart, bones Many people who are lactose intolerant turn to soy milk. Because of the added calcium, this drink has the same benefits as milk — plenty of calcium and protein, not to mention it contains no cholesterol, which is beneficial to those with a heart condition.
Try this: Add a splash of soy milk to your coffee, smoothie or oatmeal to skip the lactose and maintain healthy bones.

Low-fat cheese
Good for: muscles, bones
With a good source of calcium and protein, low-fat cheese helps keep muscles and bones healthy.
Try this: Lightly coat two slices of whole wheat bread with extra virgin olive oil. Spread low-fat goat cheese on both slices and add some sliced cucumbers. Toast in a heated pan until both sides are golden brown.

Low-fat Milk
Good for: heart, bones
Vitamin D helps your body absorb bone-healthy calcium and also helps to lower your blood pressure.
Try this: In a blender, combine a peeled orange, vanilla, honey, low-fat milk and nonfat Greek yogurt. Add ice and blend until smooth.

Low-fat yogurt
Good for: heart, digestion
Probiotics help with digestive health, proteins for muscular health and potassium for heart health.
Try this: Create a tasty breakfast parfait with some low-fat yogurt, fresh raspberries, blueberries and strawberries. Sprinkle a tablespoon of granola on top for extra crunch.

Kefir
Good for: bones, digestion
Your bones and teeth will benefit from this phosphorus-rich drink. There’s also plenty of calcium for bone health and probiotics that keep your digestive tract healthy.
Try this: Beat together eggs and sugar, then add kefir, cream and some vanilla. For extra flavor, add ingredients like honey, dark chocolate or fresh strawberries. Transfer to an ice cream machine and freeze.
 

Fats

Avocado
Good for: heart, skin, prenatal care, preventive care
Healthy fats in an avocado help lower cholesterol while folates help during pregnancy and with cell regeneration. Vitamin B helps prevent infection and the combination of vitamins is beneficial to skin.
Try this: Mash an avocado up and mix with fresh salsa, lemon juice and salt to create your own guacamole.

Nuts
Good for: heart, digestion, mental health, weight management
Pistachios, almonds and cashews are nuts that have healthy fats and are good for brain function and your heart, while fiber helps with digestion and feeling less hungry.
Try this: Toss some nuts in a summer salad or top your toast with some almond butter and honey.

Olive oil
Good for: heart, skin, eyes
Healthy fatty acids help regulate cholesterol, vitamin E helps with skin and eyes and vitamin K helps with blood clotting.
Try this: Cut up some carrot sticks and dunk them in olive oil-rich hummus.

Peanuts
Good for: skin, eyes, prenatal care
Peanuts have high folate levels and are especially good for pregnant women. They also contain vitamin E for your skin and eyes.
Try this: Add peanuts to soup or toss them in a wok with stir-fried vegetables.

Walnuts
Good for: heart, mental health
High in omega 3 fatty acids, walnuts help lower blood pressure.
Try this: Rather than using walnuts to top an ice cream sundae, add some to homemade trail mix.
 

Fruits

Apples
Good for: heart, digestion Potassium and vitamin C help keep a heart healthy and an apple’s high fiber level promotes digestive health.
Try this: Whisk together plain low-fat yogurt, dill, honey mustard, salt, pepper and olive oil. Add sliced apples, grilled chicken, Swiss cheese, onion and lettuce and toss to coat in the yogurt mixture. Place on a whole wheat tortilla and fold into a wrap.

Bananas
Good for: heart, weight management
High levels of potassium help to lower blood pressure and the healthy starch helps keep you feeling full longer.
Try this: Slice up some bananas and freeze. Once completely frozen, blend in a food processor until creamy. Add some dark chocolate, walnuts or other healthy toppings of your choosing.

Blackberries
Good for: heart, bones, digestion
Full of fiber and the antioxidant polyphenol, blackberries help prevent cardiovascular disease and osteoporosis.
Try this: In a blender, combine cooked beetroot, frozen blackberries and cranberry juice. Whisk in low-fat yogurt for a nutritional smoothie.  

Blueberries
Good for: mental health, weight management
High in manganese, blueberries help to speed up your metabolism and contain flavonoid, which helps maintain memory as you age.
Try this: For a quick energy boost before a workout, blend together blueberries, strawberries, raspberries, honey, lemon juice and ice until the mixture has a smoothie-like texture.

Cantaloupe
Good for: skin
Rich in vitamin C, cantaloupe increases cell reproduction to give your skin a healthy glow.
Try this: Scoop pieces of cantaloupe with a melon baller or round tablespoon. Drizzle honey or mint to add extra flavor.

Cherries
Good for: heart
Cherries contain the antioxidant anthocyanin, which helps reduce inflammation and lower your cholesterol levels.
Try this: Add ripe, halved cherries, celery, walnuts and mustard vinaigrette to cooked quinoa for a quick side dish or snack.

Citrus fruits
Good for: heart, digestion, skin Known for their vitamin C contents, citrus fruits also contain flavonoid antioxidants, which may help prevent cancer as well as protect against heart disease. They’re also a good source of fiber.
Try this: Although most citrus fruits are delicious on their own, try adding some freshly squeezed orange juice to a blender with strawberries, bananas and lime juice.

Cranberries
Good for: heart, digestion, skin, preventive care
Cranberries contain antioxidants that help prevent urinary tract infections. They also provide plenty of vitamin C and fiber.
Try this: Spice up your morning oatmeal with sugar-free dried cranberries, honey, vanilla and cinnamon.

Pomegranate
Good for: heart, digestion, skin, prenatal care
Pomegranates have many beneficial qualities, including vitamin K, which helps blood clot to prevent excessive bleeding. It also has plenty of fiber, vitamin C, folate and heart-healthy potassium.
Try this: Add pomegranate seeds to your summer salad, low-fat yogurt parfait or bowl of oatmeal.

Strawberries
Good for: heart, skin, prenatal care
One cup of strawberries contains more vitamin C than an entire orange, as well as plenty of folate and fiber. The redder the berry, the higher the level of heart-healthy anthocyanin.
Try this: For a savory spin on strawberries, toss together chopped strawberries, avocado, onion, cilantro, jalapeno and lime juice. Serve over pork tenderloin or as a salsa with baked tortilla chips.
 

Grains

Brown rice
Good for: digestion, preventive care, mental health, weight management
Less processed than white rice, brown rice has a higher fiber level as well as an array of vitamins and antioxidants that may help prevent cancer, aid in mental health and help control weight gain.
Try this: Add edamame, lime juice, rice vinegar, sesame oil and salt and pepper to cooked brown rice for a nutrient-packed side dish.

Millet
Good for: heart, muscles
Millet, a gluten-free grain, helps repair muscular damage, is high in protein and helps prevent high blood pressure.
Try this: Millet is delicious when mixed with roasted chickpeas and cauliflower. Add a mixture of nonfat Greek yogurt, lemon juice, tahini, low-sodium soy sauce and garlic drizzled on top.

Oatmeal
Good for: heart, preventive care, weight management
Oatmeal will keep you full for hours, thanks to its high fiber content. It also helps control cholesterol and improve your immune response to infections.
Try this: Top cooked old-fashioned oats with blueberries, pure maple syrup, chopped pecans and nonfat Greek yogurt.

Quinoa
Good for: skin, eyes, bones, muscles, prenatal care
This grain is a complete protein, meaning it contains all nine amino acids people require for a fraction of the fat or cholesterol of meat. It promotes healthy skin and eyes with vitamin E, and is a good source of fiber and folates.
Try this: For a boost of energy and extra nutrients, combine cooked quinoa, black beans, tomatoes, scallions, olive oil, salt and pepper for a hearty grain salad.   

Whole wheat
Good for: mental health, heart, skin, eyes Whole wheat contains far more B vitamins and vitamin E than its more processed counterparts. It also has been shown to contain nutrients that prevent breast and colon cancer.
Try this: Add some sautéed garlic, olive oil, red pepper flakes, salt and pepper to whole wheat pasta for a quick dinner.
 

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