All too often, seemingly healthy snacks are secretly loaded with sugar, saturated fat, and carbohydrates. That’s why we handpicked the healthiest foods to eat that are delicious and incredibly easy to cook. After all, rule number one for sticking to a smart meal plan is to not get bored, and these healthy ingredients will keep you on your toes (promise!).
You’ll notice something that all these https://kamalinews.id/ healthy foods have in common: each one is a basic ingredient, such as a fruit, vegetable, grain, or dairy product. That means no pre-packaged products with a laundry list of strange-sounding ingredients. You can use this as a rule of thumb when shopping: if the food is simple, wholesome, plant-based, and minimally processed, you’re in good shape. (Literally.)
Oatmeal
Oatmeal keeps cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber. Look for old-fashioned or steel-cut varieties.
Try this: For a savory breakfast, drizzle cooked oatmeal with olive oil and sprinkle with Parmesan, or try this oatmeal recipe with spinach and poached eggs.
Avocado
You’ll get nearly 20 percent of your daily dose of fiber in one 1/2 cup serving of avocado, plus cholesterol-lowering monounsaturated fats.1
Try this: For a side dish, halve an avocado, drizzle with soy sauce and fresh lime juice, and sprinkle with toasted sesame seeds. Or try avocado toast.
Walnuts
Walnuts are a solid source of omega-3 fatty acids—the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).
Try this: For a healthy on-the-go snack, pack a handful of walnuts with some dried figs and a few anise seeds. (As the ingredients sit together, the anise releases flavor.) Or try this Corn Salad With Feta and Walnuts recipe.
Mushrooms
Meaty and filling, as a stand-in for beef, mushrooms can slash up to 400 calories from a meal.
Try this: Sauté sliced mushrooms and shallots until tender. Add a splash of white wine and cook until evaporated. Serve over roasted fish or chicken. Or try Mushroom White Pizza.
Eggs
The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rap, but don’t skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that’s particularly important for pregnant women.3
Edamame
These young soybeans pack more fiber per serving than shredded-wheat cereal and are one of the few plant-based sources of complete protein, meaning they have all nine essential amino acids that our bodies can’t produce on their own.
Try this: Puree cooked edamame with garlic, olive oil, and fresh lemon juice for a quick hummus-like spread. Or try Risotto With Edamame, Lemon, and Tarragon.
Kiwi
Ounce for ounce, this fuzzy fruit contains more vitamin C than an orange and is a good source of potassium and fiber.
Try this: Thinly slice, then drizzle with honey and sprinkle with toasted, unsweetened coconut.
Sweet Potatoes
The darker the color, the richer these tubers are in the antioxidant beta-carotene.
Try this: For a side dish, steam cut-up sweet potatoes and apples. Puree with maple syrup and crushed red pepper. Or try one of these 48 delicious sweet potato recipes.
Kale
The payoff from this leafy green: loads of calcium, vitamin C, beta-c
arotene, and a variety of other antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow the development of macular degeneration.4
Try this: Make kale chips by tearing the leaves into pieces and tossing them with olive oil, salt, and pepper. Spread on a baking sheet and bake at 300 degrees F until crisp, 20 to 30 minutes. Or try Quinoa With Mushrooms, Kale, and Sweet Potatoes.