For most of us, achieving a good lifestyle means we go to the gym or attend a martial arts class regularly, and we all try to eat as healthy as we can.
Proper nutrition and overall wellness comes down to the decisions we make regarding the food we eat. Whether we stick to eating clean, or we opt for that big juicy cheeseburger, what we put in our bodies is ultimately up to us.
That being said, you may want to set yourself up for success by skipping the junk food aisle on your next trip to the grocery store, and instead hunt down some healthy food items you should always have in your pantry.
By keeping stock of these great food choices, and always having them within arm’s reach, you make a conscious effort to include them in your diet as much as possible. At the same time, refraining from purchasing food that is detrimental to your health, such as unnecessary snacks and sugar-laden beverages, will help you avoid making bad decisions.
We’ve come up with a list of foods you need to buy frequently so that you don’t waste your gym gains. Today, Evolve Daily shares eight foods you should always have on hand for good health.
For something that is literally produced by bees and is a by-product of nature, honey sure is impressively long-lived. In fact, honey is an immortal food item that expires literally never unless it’s been contaminated by moisture. It is rich in antioxidants that are associated with lower blood pressure, and it’s versatile enough to be used to flavor tea, coffee, and oats and give a sweeter twist to savory dishes as well. Keep it in your pantry for a healthy and delicious sweetener that won’t ever go bad. It’s also a great alternative to just using pure sugar.
When it comes to versatility, nothing beats eggs. Cook it with some rice for a quick and filling classic egg fried rice, or fluff it up and enjoy it by itself in a scramble or an omelet. You can be creative with eggs too. Don’t be surprised if there are actually 101 different ways to cook them. Eggs can last five weeks in the fridge and ten days in the pantry, and if you’re not sure how fresh your eggs are, do a float test. The freshest eggs will sink to the bottom of a pool of water, while bad eggs float at the surface.
When stored correctly, onions can last two to three months in the pantry before they start to go bad. Onions are a good source of Vitamin C for better immune function and are one of the richest sources of flavonoids, which are assumed to reduce the risk of cancer and improve digestive and bone health. It’s a flavorful ingredient with a strong pungency that can be cooked by itself or mixed in dishes. Toss some thinly sliced red onions up in your next salad for a kick of flavor, or slow roast them on the stovetop until you have caramelized deliciousness.
Similar to onions, garlic can be incorporated into almost any meal for extra added flavor. Since ancient history, garlic has been used for folk remedies. It is believed to combat sickness such as the common cold and reduce blood pressure. Ancient Greece even believed that garlic can improve athletic performance through its effects on blood vessels, though that has yet to be proved by evidence. When stored correctly, this superfood can last anywhere from three to six months in your pantry. Butter garlic anything is absolutely delicious, and crispy garlic bits can liven up any meal. Just don’t eat garlic on a first date.
When it comes to healthy food with an extended shelf life, legumes are at the top of the list. Chickpeas, mung beans, and green peas—they can fill you up without too many calories. It’s loaded with fiber and plant proteins, though it does have much less iron compared to meat. They do take a while to cook unless pre-soaked, but it makes up for it by having an indefinite shelf life. Legumes’ nutritional content begins to diminish only after two years.
Oats are a popular weight-loss food item due to their high fiber content. It’s great for optimizing your digestion and blood sugar control, and that it’s rich in antioxidants doesn’t hurt either. Prepare it with milk and honey and keep in the fridge for a nice breakfast of overnight oats, or cook it over a flame until you get your desired texture. Oats can last at least a year when properly stored. They are also extremely versatile and can be prepared sweet or savory.
7) Dark Chocolate
Chocolate is commonly demonized as a sugar-laden, high-calorie food, but dark chocolate is an exemption. On the days that you want to indulge, opt for dark chocolate with at least 70% chocolate content. This type of chocolate is known for lowering the risk of heart disease and insulin resistance, and you can stock it up without worrying about it going bad since it can easily last for two years without diminishing in quality. Dark chocolate offers a slightly bitter taste and is less sweet than milk chocolate. Because of that, it can also be a guilt-free pleasure.
Nuts are a high-fat, high-protein, and high-fiber food that is ideal for snacking. Peanuts, almonds, and macadamia nuts are only some examples. You can eat them directly, roast them, or process them into nut butter, sauces, and even milk. Different types of nuts have different shelf lives, though they can survive for about three months in the pantry on average. If you’re the type who likes to constantly munch on snacks, nuts are a tremendous advantage to have in your back pocket, literally.
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