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For Busy People: 20 Must-Have Healthy Foods In Your Fridge

For Busy People: 20 Must-Have Healthy Foods In Your Fridge

Does your fridge need a makeover? When you’re tired, short on time, or just plain hungry, having healthy food in your fridge can make junk food cravings vanish instantly. Keeping these 20 must-have healthy foods in your fridge can ensure your body gets the needed nutrients without the gratuitous calories.

1. Eggs

eggs-healthy-breakfast

    Eggs are an excellent breakfast choice and are a go-to source of high-quality protein, nutrients and vitamins. If you’re in a hurry or relaxing at home, eggs are a great way to enjoy your breakfast without feeling bloated or unhealthy. (Sorry waffles!!)

    Plus, they’re inexpensive and filling. If you like a sweeter version, I like to add a dash of cinnamon and vanilla extract to my scrambled eggs! (Like French toast without the bread and sugar!)

    2. Chicken and Lean Meat

    chicken-healthy-dinner

      What is considered “lean meat”? Lean meats are relatively low in fat and are usually skinless. Chicken and other lean meats are essential healthy foods to keep around as they can make a main course pop with just the right ingredients. In a pinch, mix chicken, stir-fried veggies, and soy sauce for a healthier version of take-out.

      3. Apples

      healthiest-foods-for-your-fridge

        What better breakfast, snack, or dessert than a succulent, crisp apple? Not only are apples fiber-laden, but they’re great for helping people lose weight. Try slicing an apple up and tossing it in your morning oatmeal with a dash of cinnamon. You can find a ton of creative recipes, or enjoy them straight out of the fridge!

        4. Yogurt

        greek yogurt-healthy-foods

          Now, before you grab that 200-calorie topping-heavy yogurt with loaded sugars (artificial or not), stop! The best type of yogurt to eat is plain Greek yogurt with added toppings like fruit, nuts, seeds, or a drizzle of honey. (Greek yogurt also makes a great substitution for mayo in chicken salad!) Greek yogurt makes for a satisfying dessert, breakfast, snack — or even dinner!

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          5. Cheese

          cheese-healthy-food

            Cheese lovers, rejoice! Yes, cheese can be a healthy food! You just have to watch your proportions. Low-fat, part-skim string cheese and shredded cheeses are a delicious addition that can add a huge flavor punch to many recipes or on their own (String cheese is my go-to lunch snack; I’m still a child at heart!). Just be sure to eat sparingly — (I know, it’s hard) as cheese can add a lot of fat and sodium to your diet before you can even think to drop the cracker. Treat yourself to a better-quality cheese so you’ll not feel the urge to overindulge.

            heathy-foods

               6. Organic Lunch Meat

              Lunch meat is the traditional work lunch staple, right? But it’s just a grab-and-go food, right? Well, yes, but that doesn’t mean it can’t be one of the healthy foods kept in your fridge. It all comes down to which lunch meat you’re purchasing.

              By purchasing good-quality meats that are grass-fed and/or certified organic, and avoiding harmful ingredients such as aspartame, corn syrup, and sodium nitrate, you’re able to brown-bag your lunch without having to worry that your meal is unhealthy. Add a handful of greens, mozzarella, and tomatoes on whole grain bread for a filling and healthy afternoon choice.

              7. Staple Vegetables (Pre-Cut)

              health-benefits-veggies

                Vegetables are delicious — yes, I said it. I love pairing baby carrots with peanut butter, hummus, or even shredded in my oatmeal. Oatmeal + raisins + carrots = The carrot cake of oatmeal! You can have a whole lot of fun with vegetables; try pairing pre-cut veggies including cucumbers, peppers, and broccoli with your favorite healthy spread. Just avoid the cream-heavy ranch dressings and other sugar-laden dressings.

                8. Hummus

                health-benefits-hummus

                  Hummus, a combination of chickpeas, olive oil, garlic, lemon juice and tahini, provides your body with protein and a number of vitamin and minerals. Perfect as a sandwich spread, vegetable dip, or even on pita by itself, hummus is healthy, packed with vitamins, and tasty.

                  9. Nut Butters

                  health-benefits-almonds

                    Often nut butters can get a bad reputation for being nothing but a dessert addition or a sugar-filled snack — but what’s the difference between nut butters and plain old mixed nuts? The added sugar/salt many brands contain. Try buying nut butters without added sugar, salt, oils, or nonsensical chemicals. If you want a little sweetness, try pairing your nut butter with a little drizzle of honey, bananas, or any other sweet fruit. (Peanut butter and strawberry sandwich, anyone?)

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                    10. Mixed Greens

                    mixed greens health benefits

                      Mixed greens, including spinach, romaine lettuce, and kale are perfectly paired with any course of the day and we don’t need to remind you of the whole array of health benefits in your greens. In fact, spinach, a versatile green, is low in fat, high in niacin, zinc, protein, fiber, and a whole variety of vitamins.

                      For lunch or dinner, try adding grilled chicken strips, cut-up veggies and a sprinkle of olive oil and vinegar to salad greens for a heart-healthy, filling meal. For breakfast, try making a frittata with eggs, spinach, and your favorite other veggies/toppings. (Yes, you can even add some cheese!) If you like smoothies, add a handful of spinach or kale to your favorite smoothie, and you won’t even notice the taste of greens.

                      11. Onions

                      oniond

                        Don’t cry, onions are good for you! Onions are a very good source of vitamin C, B6, calcium and fiber. Plus, they contain good amounts of folic acid, vitamin B1 and K.

                        High in beneficial polyphenols, which play an important role in preventing and also reducing the progression of diabetes, cancer, and cardiovascular diseases, onions are a necessity for every fridge.

                        For a quick and tasty meal, sauté onions with Brussels sprouts, mushrooms, and ground chicken, and you’ll have a dinner with lots of leftovers.

                        12. Lemons and Limes

                        healthy-foods-lemons

                          But, what can I really do with lemons/limes, you may ask? A whole lot! Lemons and limes are actually great ways to add flavor to your otherwise bland water.They are both excellent sources of vitamin C, B6, potassium, and folate. Plus, if you’re a seafood/poultry lover, add a sprinkle of lime/lemon juice over your food before cooking. Voila!

                          13. Plant-Based Milk

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                          healthy-foods-almond-milks

                            Plant-based milks, whether almond, soy, rice, cashew, hemp, or rice milk, are a kitchen staples that add a huge burst of flavor to any meal. (Did you know an ounce of almonds provides 3.5 grams of fiber and 6 grams of protein?)

                            Plant-based milks can be used in a variety of simple or complex recipes and also as a go-to for breakfast cereals, oatmeal, and smoothies. If you want a healthier version of ice cream, try pureeing frozen bananas, honey, and almond milk. You’ll forget all about the heavy milk and cream of normal ice cream.

                            14. Fresh Herbs

                            herbs

                              Put that salt down! Fresh herbs add flavor and freshness to nearly every recipe and most herbs and spices also contain more disease-fighting antioxidants than many fruits and vegetables.

                              Try adding parsley, thyme, sage, dill, and rosemary to your favorite dishes, such as chicken, eggs, and pasta dishes.

                              15. Salsa

                              healthy-food-tomatoes

                                Tomatoes are an excellent source of vitamin C and can also help combat free radicals known to cause cancer. Good-quality salsa can be an excellent addition to handmade tortilla chips, burritos, tacos, and quesadillas.

                                16. Avocados

                                healthy-foods-avocado

                                  Avocados are not only packed with dietary fiber, potassium, vitamin C, and healthy fats (yes, the good kind), but they’re exceptional as a sandwich spread, partner in your guacamole, or on their own with a little salt and pepper.

                                  17. Whole Grains

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                                  healthy-foods-oatmeal

                                    By whole grains, we’re not talking multi-grain; we’re talking whole grains, as in, in contains the entire part of the grain, like oatmeal, quinoa, or brown rice. If you think grains are bland on their own, you can add so much to them to spice them up! Take oatmeal for example: A little bit of plant-based milk, some mixed nuts, dried fruit, and a dash of cinnamon and vanilla extract will make your morning a breeze!

                                    18. Hot Sauce

                                    healthy-foods-hot-sauce

                                      Hot sauce adds a powerful kick to many dishes and offers a boost of vitamin C and capsaicin, found in hot peppers. Aside from the spicy flavor in hot sauce, vitamin C and capsaicin have both been known to assist in boosting your metabolism. For the healthiest option, find an oil-free brand with minimal ingredients, such as chili peppers and vinegar and add it to your shrimp and tomato dish for a healthier version of shrimp creole.

                                      19. Fish

                                      salmon

                                        Many types of fish are high in protein, low in fat, and chock-full of health benefits, including salmon and cod.

                                        Broil it and eat it as your main dish with a little bit salsa on top, or grill on your stovetop with a blend of mixed veggies.

                                        20. Leftovers

                                        chicken skewers

                                          This one may not be classified as a certain “food item,” but leftovers are great for keeping prepared healthy foods around throughout the week.

                                          On Sunday nights, try and prepare a huge meal which can double as weekday dinners and even as tupperware-friendly lunch dishes for work.

                                          Featured photo credit: Zlatko Unger via albumarium.com

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                                          Last Updated on September 20, 2018

                                          How to Stay Calm and Cool When You Are Extremely Stressful

                                          How to Stay Calm and Cool When You Are Extremely Stressful

                                          Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

                                          If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

                                          1. Breathe

                                          The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

                                          • Take five deep breaths in and out (your belly should come forward with each inhale).
                                          • Imagine all that stress leaving your body with each exhale.
                                          • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

                                          Feel free to repeat the above steps every few hours at work or home if you need to.

                                          2. Loosen up

                                          After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

                                          Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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                                          3. Chew slowly

                                          Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

                                          Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

                                          Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

                                          4. Let go

                                          Cliche as it sounds, it’s very effective.

                                          The thing that seems like the end of the world right now?

                                          It’s not. Promise.

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                                          Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

                                          Letting go isn’t easy, so here’s a guide to help you:

                                          21 Things To Do When You Find It Hard To Let Go

                                          5. Enjoy the journey

                                          Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

                                          Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

                                          6. Look at the big picture

                                          The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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                                          Will this matter to me…

                                          • Next week?
                                          • Next month?
                                          • Next year?
                                          • In 10 years?

                                          Hint: No, it won’t.

                                          I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

                                          Stop agonizing over things you can’t control because you’re only hurting yourself.

                                          7. Stop demanding perfection of yourself

                                          You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

                                          Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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                                          8. Practice patience every day

                                          Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

                                          • The next time you go to the grocery store, get in the longest line.
                                          • Instead of going through the drive-thru at your bank, go inside.
                                          • Take a long walk through a secluded park or trail.

                                          Final thoughts

                                          Staying calm in stressful situations is possible, all you need is some daily practice.

                                          Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

                                          Featured photo credit: Brooke Cagle via unsplash.com

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