9 No-Guilt Late Night Sandwiches When Working Overtime

e7c4e93a00bd935fa26ebf332b5bbe6b - 9 No-Guilt Late Night Sandwiches When Working Overtime

Late Night Sandwiches Image Design 1 - 9 No-Guilt Late Night Sandwiches When Working OvertimeIn every refrigerator, there are tasty treats at the back of the freezer that could quench hunger. Often, when people haven’t had any food for hours, their stomach will wake them up in the wee hours of the night. It’s telling the body that it must have some food. The grumbling continues, but there is some reluctance part because the person knows that Ben and Jerry, despite its delicious and tantalizing flavor, isn’t healthy him. Usually, a person would go on a diet to shed some extra baggage. Everyone has been there before.

That pint is so near and yet so far away. Is there a way out of this predicament? Hunger’s remedy is simply food, and if a person makes the right plans, he can still relish late-night snack without the fear of adding extra pounds. If one chooses the right foods, he can stave-off his hunger cravings. Also, the person won’t be tempted anymore by that Ben and Jerry pint at the back of his freezer. Consider these meritorious suggestions:

Lean Meat Sandwich

Lean meat sandwich - 9 No-Guilt Late Night Sandwiches When Working Overtime

No one can wipe that content off one’s face when he starts taking bites out of a lean-meat sandwich. It’s healthy, guilt-free, and can satiate the late-night craving. If one wants to make, it tastes better, spread on some light cream cheese or even peanut butter. There are several varieties of lean meats available, like ham and turkey, that can make a great sandwich.

Looking at a sandwich with just lean meat in between can taste flat and may not suffice to satiate the craving. No problem still. Add some slices of tomato, onions, and avocados. Garnish with lettuce, mustard, and spinach. Talk about indulging healthily! But one also needs to watch it as a heavy sandwich can turn into a meal, instead of a snack and may sabotage the diet.

Veggie Sandwich with Hummus

Veggie sandwich with hummus - 9 No-Guilt Late Night Sandwiches When Working Overtime

A lot of people see hummus as a dip for celery, carrots or other types of veggie sticks. But it’s also a great spread which will add flavor and protein to a sandwich! Make one use whole wheat bread. Then add some raw vegetables like avocado, onion, and tomato—but one can also add any of his favorites. The person can acquire healthy fats from the avocado and the vitamin C from the tomato will help him re-energize while working late at night.

Grilled Cheese and Mushroom Melt

Grilled cheese and mushroom melt - 9 No-Guilt Late Night Sandwiches When Working Overtime

It could be debatable that grilled cheese isn’t exactly that healthy. How about mixing it up to make it more palatably-healthy? Sautee some mushrooms and add some cheddar cheese that’s low in fat. Spread this out on whole bread then cook it on a grill pan rather than on a buttered skillet. The mere thought of this sandwich can bring back the childhood favorite.

Avocado, Edamame, and Lemon Sandwich

Avocado edamame and lemon sandwich - 9 No-Guilt Late Night Sandwiches When Working Overtime

Anyone can dare to be adventurous by trying this next sandwich. This one has lemon, edamame, and avocado. Spread the edamame on wheat bread that is loaded with flax, sesame, and sunflower seeds. Then add some lemon and avocado slices. Enjoy the new exciting flavor but be sure though that the ingredients won’t contain any preservatives. That would make it one healthy and stellar sandwich.

Tuna Sliders

Tuna sliders - 9 No-Guilt Late Night Sandwiches When Working Overtime

Health-wise, fish burgers are far healthier than hamburgers because they contain fewer calories and fats. Tuna is often the fish of choice. Make the burgers with tuna, some Dijon mustard, and lemon juice. Don’t use oil to cook the burger, instead, use cooking spray on a non-stick skillet. Lay the burger on a half whole wheat bun. Then garnish with some onions, more mustard, and some arugula.

Chicken Salad Sandwich (with Greek Yogurt)

Chicken salad sandwich with Greek yogurt - 9 No-Guilt Late Night Sandwiches When Working Overtime

Another classic salad sandwich involves chicken and some Greek yogurt. What makes this different is that it uses Greek yogurt instead of the usual mayonnaise. Yogurt contains much more protein than mayo. Furthermore, it gives the sandwich a different yet more appetizing flavor.

Roasted Veggie Baguettes

Roasted veggie baguettes - 9 No-Guilt Late Night Sandwiches When Working Overtime

This is a popular sandwich in the Mediterranean area and one can use a baguette for its base. Make the filling mainly with roasted vegetables which include peppers, zucchini, and red onions. Roast the veggies with garlic and rosemary then top the sandwich with a sprinkling of feta cheese. For a late-night snack, it sure will be filling and healthy.

Turkey and Beet Hummus Sandwich

Turkey and beet hummus sandwich - 9 No-Guilt Late Night Sandwiches When Working Overtime

Surprisingly, beets can be made into hummus and its paste, with its vibrant pink color, makes it the star of this sandwich. Beets also have its healthy attributes and there are many. Its fiber content can help lower blood pressure levels and fight inflammation and cancer. Beets can also help in boosting the immune system.

Spread the hummus paste that on the sandwich. But what are the other ingredients of a turkey and hummus sandwich? Turkey lean meat goes with it. Also, tomatoes, which provide a great dose of vitamins A and D, and folic acid. The sandwich can also include feta cheese, which is a great source of calcium and protein. Use baby kale sprouts which is a type of superfood that will provide high levels of folate acid which can boost brain power. The bread used in making the sandwich may not be that recommended but it will certainly keep everything together and will make the sandwich taste good.

Roasted Eggplant Sandwich

Roasted eggplant sandwich - 9 No-Guilt Late Night Sandwiches When Working Overtime

Here’s a very simple sandwich that’s easy to make and is calorie-limited. You can use hummus or white bean spread on whole wheat bread. Then top it with roasted vegetables like eggplants and red onions. It’s a vegetarian’s way of eating late-night snacks sans those unwanted calories.

What Types of Food Should You Avoid?

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Recommendations have been made on what right foods should be considered for late-night snacks. Now let’s discuss those foods that are NOT recommended. It’s assumed that sleeping right after dinner time is a mistake. If a person does this, choose foods that are light to the stomach and don’t have high-fat contents.

It’s advised to ingest foods that are quickly digested or those that can help with weight-loss. Never go to bed immediately after eating spicy, sugary, and caffeinated foods. In doing this, one will most possibly stay awake longer, and this will disrupt his sleeping schedule. An empty stomach will make anyone crave for the wrong foods. Have self-control on the foods eaten so that the sleeping habits will not be compromised.

When one craves for a late-night snack, be sure that it’s just that – a snack. Don’t make this snack a plate that’s full of food and much worse, the wrong types of food. A few hours ago, the person just had his dinner. A big one after is like eating two dinners on the same night. Obviously, this can become an unhealthy habit as it will be adding more pounds to the weight instead of losing them.

If one is calorie-conscious, be sure to consume no more than 200 calories for a night snack and, be sure the snack contains proteins and complex carbohydrates. The combination of this food groups when ingested can produce amino acids that could help one sleep more soundly at night.

There are a variety of foods that one can snack on at night. But the snack at night should never be a meal and imprint that in mind. It’s best that a snack is protein-high and fat-low. Eating foods packed with calories will most certainly wake one up in the middle of the night. The person should remember that he’s eating a snack and that he is on a diet to stay in top form.

Other Healthy Snacks to Consider

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To ensure that the late-snack does not ruin one’s diet, he will need to have self-control and to eat the right foods. Foods that are high in protein, low in fat and carbohydrate contents are good snacks. Before embarking on that late-night snack, one should ask himself the question:  Do I need the snack or do I want it? The first question will treat a craving; the second one is just folly.

Food can be used to unwind from a very busy day and end up with a quiet night’s sleep that can numb-out the day’s stresses. Or maybe we are too tired even to consider food and all we truly need to do is go back to bed.

Why do people experience cravings late at night? We should delve into this question and find out why we have and how do we control these irrepressible urges. Truly, these cravings can really act like beasts, and they should be controlled. How to make the urge into a “treat” rather than a “threat” of mindless and compulsive eating could be a beneficial undertaking. Here are more snacks that one can consume without feeling guilty:

Breakfast cereals. One can also have cereals as his night snacks. The throw in some strawberries and blueberries to make it healthier because these fruits are loaded with antioxidants which can do wonders for the health. Remember, cereals are not just for breakfast but late snacks as well.

Cottage cheese. This is another superfood that contains a lot of whey proteins and is high in casein levels. Both substances are important in the building and repair of body tissues. Eating this food will make one feel full and crave for food less. Snack on these when the urge occurs, and one will be ensured of a good night’s sleep. String cheeses are also good alternatives because of their protein content.

Eggs. Because eggs are rich in both proteins and fats, snacking on them will make a person feel full and guilt-free. The best thing about eggs is that they are so easy and quick to prepare in so many ways.

Fruits. Here’s another great late-night snack. As eggs, they are easy and quick to prepare, if at all. With fruits, a person can wash, peel or slice and they are good to go. Of course, most fruits also have many nutritional values.

Dried fruits are a great alternative to fresh ones. The best thing about them is the least minimal preparation as they can be readily eaten. The nutrients in them are many, and all can do wonders for your health. One can have a choice of dates, figs, apricots, prunes, and much, much more.

Gelatin. Gummy treats are not just for kids, we can have them too as adults and can have them as late-night snacks. If a person prefers making his gelatin treats, just go online for recipes and start making them in the kitchen. Be sure that the ingredients are healthy, and these can include raw honey and lemon, lime, and orange juice.

Milk. Mom always brought us a nice glass of warm milk before bedtime because it can help us sleep better and grow faster. Of course, mom was always right. Milk contains tryptophan which stimulates the production of serotonin in the body, a compound that can induce sleep.

Nut Butters. It’s obvious that these goodies are made from nuts and make for very satisfying treats because they are healthy, nutritious, and very delicious. Add them to the night snacks for even more nutrition and really good flavor.

Nuts and Seeds. We already should be familiar with the antioxidant properties of nuts and seeds. And of course, they are good sources of protein. When taken as a late-night snack, they stimulate serotonin production in the body and this compound will help induce sleep.

Popcorn. Only the plain ones, please. No other flavors and less salt. Now, that is an ideal night snack. For a healthier option, look for the whole-grain variety.

Tortilla chips and homemade dip. Some people would think, aren’t tortilla chips not good for health? Not if the person chooses the right kinds. Sprouted tortillas cooked in coconut oil are healthy and delicious as well. Tortillas made from sprouted grains are easily digested by the stomach and have more nutritional value than the regular ones. To go Mexican on this one, make some homemade dip and choose the healthiest ingredients. Salsa and guacamole should do fine.

Vegetables. Try vegetables as the late-night snack. We all know they are filling and are rich in nutrients, antioxidants, and of course water, a very effective way for hydration.

Yogurt. Not many people want to eat yogurt. They may be missing a lot, taste and health-wise. Just a single cup of this food will provide a lot of calcium and vitamin D. Aside from that; it’s also protein-rich and low in sugar content. What makes it good as a late-night snack is that it will make one feel full and that means less food craving. It’s easy to improve the taste by mixing it up with some blueberries or strawberries. Those who don’t like this healthy food surely are missing a lot.

The body will usually tell the person when it needs to be fed, and the usual sign is feeling hungry. One will have to respond by ingesting food that will fuel it to function. Eating is important but as important is the right choice of foods. When the body should crave at night, foods high in protein and low in fats are the healthy choice and always remember that late night snacks are just that, snacks.

12 Clean Eating Goals You Should Know

2cd97fad567df69efea50c6dcec2f579 - 12 Clean Eating Goals You Should Know

Clean Eating Image Design 1 - 12 Clean Eating Goals You Should KnowClean eating is one of those things that you likely hear a lot about. You’ll hear people tell you that it’s all about raw foods that are full of vitamins and nutrients, while others tell you that it means you need to eat foods that have no additives.

The real definition of clean eating is the latter. You’re taking out all additives, chemicals, toxins, and other similar items. You want to stick to natural foods and not the processed options you can get in stores. All food should offer health benefits.

To be able to follow a clean eating diet, you’ll need to make changes to your lifestyle, and this will involve changing the way you buy and store your food. It will also mean setting some clean eating goals that you can stick to throughout the process. The goals will make it much easier to follow the new diet and find something to focus on when you have a bad day.

Here are 12 clean eating goals that you should know about.

Set SMART Goals

Set SMART Goals - 12 Clean Eating Goals You Should Know

You don’t want to say your goal is to “start eating cleanly.” That’s not a goal that you can effectively stick to, as what do you do once you start? How long will you do this for? What are the steps you’ll take and what exactly does it mean?

Your goals need to be SMART. This means they need to be sensible, measurable, actionable, realistic, and timely. That means they need to be goals that you can meet, but still push you out of your comfort zone. If you decide to set a goal that you will never have a cheat day, that’s not exactly doable. We all have bad days, and there is going to be a day that you throw it all out of the window. While you don’t want that day to happen, it will at some point and knowing that you’re likely to break the goal will set yourself up for failure.

With timely and measurable goals, you will have an idea of the time you’ll be on the diet plan. It’s possible to see your results, which will help you stick to the new lifestyle.

Make Goals For Your Health

Clean eating isn’t just about weight loss, so your goals shouldn’t all be orientated around that. At the same time, you don’t want goals that are just about the types of foods you do or don’t eat. It’s important to make your goals more health orientated. After all, this is one of the more important benefits of clean eating diets.

For example, have goals for your blood pressure or blood sugar levels. You can opt for goals about the amount of visceral fat you have or goals about your heart rate and cholesterol levels. Your doctor will be able to check these regularly for you to see if you’re on track to meet your goals.

At the same time, set goals that you can track on a weekly basis about your health. What about your energy levels? Have a scale that you can measure your energy levels by, maybe based on the number of flights of stairs you feel (or can) walk or the miles you can run. This doesn’t have to be exact but based on the way you feel within yourself.

You can also set goals on how happy you feel and the way your mental health is supported. If you regularly take painkillers, consider the number of tablets you take and maybe use them as a basis for your health levels. As you eat more clean foods, you should find your painkiller levels decrease.

Think About a Kitchen Goal

Think About a Kitchen Goal - 12 Clean Eating Goals You Should Know

Like with your health, your kitchen is another goal you’ll want to set for your new clean eating diet. If you cook in a disorganized or cluttered kitchen, you will find it much harder to stick to any healthy eating plan you set. You want your kitchen to be optimal for your needs, and that means keeping things clean, tidy, and set up in a way that makes sense to you.

Plus, you need the right items. If you’ve been so used to processed foods and packages, pre-cooked items, you may not have all the utensils and items you need for cooking. You’ll want to investigate good chopping knives, casserole dishes, pans, and even a slow cooker (this is a lifesaver for so many on the clean eating diet).

Make one of your goals focused on decluttering that kitchen. You want to give yourself a makeover.

Start with a binder. This will be the place to stock all your recipes, so you always have something new to make. You can even store all your goals in here to make sure you’re on track to stick to your diet. Then consider a clipboard or whiteboard for the fridge to make a note of items you need to pick up the next time you go to the store.

Rearrange your fridge and cupboards to make it easier to grab the good food, especially if you’re going to stock up on some of the bad food. Don’t forget about setting up a basket, so you have healthy snacks when you need something!

Set a Healthy Fat Amount to Eat

While eating cleanly, you will need to focus on certain types of foods. While you want to cut out processed foods (which tend to have a lot of fats), you won’t want to cut out all fats. Your body needs some healthy fats to remain healthy, especially when it comes to the skin, brain, and immune system.

Set a clean eating goal that involves more healthy fat. Don’t say you want to eat more healthy fats. Look at adding as set amount of healthy fat to consume daily.

To start with, 26g of healthy fat is a good amount to look at. This is about 20% of your daily calories coming from unsaturated fats if you’re eating 1,200 calories. You’ll likely eat more calories but starting with a small amount of healthy fats is a way to start since you won’t necessarily be used to eating them. As you get used to it, you can work your way up to around 40g, which is 20% if you eat 1,800 calories per day.

There are some quick and easy ways to add the new type of fat to your diet. The first is to know what you need to eat: reach for more monounsaturated fats. Look for foods such as fish, nuts, avocados, and olives (and even olive oils). There’s no need to stop enjoying your favorite meals, but the changes will help make your food choices much better for you, especially since they are all clean options. You’ll naturally start eating more clean foods for this benefit.

Goals to Up for Fruit and Vegetable Intake

Goals to Up for Fruit and Vegetable Intake - 12 Clean Eating Goals You Should Know

The best way to start clean eating is to change the number of fruits and vegetables you eat. After all, most them will come natural and unprocessed. There are some vegetables and fruits that you can even choose without paying extra for organic, as they’re considered the Clean 15!

More fruits and vegetables are especially good for your health. They can help to boost your immunity, improve your cell health, lower your blood pressure, and reduce your risk of heart disease, diabetes, and cancer.

You’ll hear a lot about eating your “five a day.” This is somewhat old news. You should reach for around seven or eight portions a day, with five or so from vegetables. Vegetables are lower in natural sugars, which will help to minimize blood sugar rises.

Set a goal to eat your five a day first. Make two portions fruit and the other three vegetables. You can then work your way up to eight or nine portions of fruits and vegetables a day.

While you want natural and unprocessed, the great think about fruits and vegetables is that you can use frozen and canned! Frozen and fresh are better than canned, but there is nothing wrong with picking up canned corn, peas, carrots, and more!

You can even dry your fruit and vegetables—and even buy dried. Watch your intake, as the dried will take out the water content and leave you more likely to suffer from the natural sugars.

When you do get frozen, canned or dried, look at the packages of anything you buy. Packed items can have added sugar, salt, and oil. You want to look at those with no added ingredients and in water or brine.

Change the Type of Protein You Use

Make it a goal to change the type of protein you use. While meat is a good source, it’s not necessarily the best source. This is especially if you eat a lot of beef and pork. The two meats are full of saturated fats, which aren’t good for you. You can also find that meat is more likely to be contaminated with something.

A lot of animals are pumped with antibiotics. Chickens and turkeys aren’t kept in the best conditions. Fish isn’t always allowed to roam free. You want to find out about the best sources of meat; those that are antibiotic free and wild.

It’s much harder to find these types of meats, so you’ll want to investigate the other lean sources of protein. Legumes, beans, quinoa, and soy are good options for you. Soy and quinoa are complete proteins, which means they have all the nine essential amino acids your body needs, so you want to start adding them more to your diet.

Make it a clean eating goal where you opt for a meatless day. This is one of the quickest ways to start making changes. You may find that this is something you can do much more easily than you thought, so you could start looking at adding other meatless days.

Meatless days means that all your meals are meat-free. Your breakfast, lunch, and dinner all need to be vegetarian options. There are many options out there, so you won’t be stuck for choice.

Pump Up the Protein

Pump Up the Protein - 12 Clean Eating Goals You Should Know

Start your day right with a good source of protein. This can be meat if you want, but you can also get it from the other sources mentioned above. To set your clean eating goal, you want a set amount to eat in the morning.

Try 15g of protein at breakfast. Experts recommend that you eat 25% of your daily protein at breakfast, and this is a good amount towards a healthy level if you eat 1,200 calories per day. You can build up that protein slowly, as you get used to clean eating.

Make sure your protein comes from clean sources. It’s time to get rid of the processed meat if you use it. Opt for eggs, Greek or Natural yogurt, cheese and other dairy sources, and even some diced chicken. You can also use soy as a good source if you’re on a meat-free day or you want to try a vegan diet.

Nuts are good sources of protein if you’re not allergic. Consider adding walnuts to your porridge oats or some almonds to your cereal.

Why so much protein to start your day? It gives you the nutrients your muscles need to build strong and well. You will also get something filling to start your day, so you don’t snack as much throughout the morning. Protein is also a good way to give your blood sugar the balance it needs to reduce on a morning, supporting your overall health.

Try More Spices in Your Diet

As you opt for clean eating, you can worry that your food is going to be tasteless. After all, isn’t it the additives that create tastier meals?

While the additives can make your food taste of something, the tastes aren’t natural, and there will always be something off. The best thing you can do is stick to natural flavors, and this is where spices come into play. Herbs are also good options for your diet.

Fresh herbs and spices are better, but you can make the most of dried too. Like with canned and dried fruits and vegetables, make sure the dried herbs and spices don’t have the additives or any extra chemicals or salt. Most them don’t but check to make sure.

Adding spices and herbs to your meal can be a little bit of a case of trial and error. There are some that you won’t like, others you’ll love, and some you can’t get enough off. Start off small and work your way up.

For a SMART goal, opt to try one new herb or spice a week. You can use it with a range of your dishes and see how much the right amount is just. This will also give you a chance to trial which dishes the herbs or spices work with. The next week, you can move onto another herb or spice and even see how it mixes with the previous one.

Must recipes for clean eating will have a list of recommended herbs and spices. Follow these recipes to get a good idea of the amount that tastes good and whether you like them. The recipes also tend to offer alternatives, especially if the spices or herbs are strong.

Set some Meals to Eat at Home

Set some Meals to Eat at Home - 12 Clean Eating Goals You Should Know

Eating out is fun, but it’s not clean eating. The restaurants use all types of additives and ingredients. They’re not in the business of clean eating, unless they’re a restaurant set up for something like that.

The best way to stick to your diet is to make your meals at home. You have control over all ingredients, portion sizes, and any alternative spices or herbs you use. There’s also the control over the meal plan that you follow and whether you bulk makes your meals at the weekend to give you something for the week when you don’t feel like cooking.

Set a clean eating goal to eat a set number of meals at home. For example, this could be four evening meals in your own home. The other three can be takeout or in a restaurant. As you get used to cooking and want to add clean eating into your whole lifestyle, you can then start looking at increasing the number of times you eat at home.

Eventually, you can get to where you eat out once or twice a month. The rest of the meals are prepared at home.

This is a good way of helping your children stick to the clean eating diet. You lead by example, and they don’t feel too much different from their peers.

Goals for New Recipes

Another idea is to set a new goal for the number of recipes you try in a week. One of the dangers of a new lifestyle is that it starts to get monotonous. You choose the dishes you know how to make and have time for, but eventually, you end up fed up with the meals. This is when you’re more likely to fall off the wagon, searching for something else to eat; and it’s usually the processed, artificially-filled foods you’ll reach for.

You don’t need a lot of new recipes each week or month. Set a goal of trying one or two new recipes per month. As you get used to adding them to your meals, you can then build up to adding more to your weekly schedule. You may find that you eventually add one or two new recipes a week to keep the variety in your diet.

The great thing about adding new recipes is that you also improve your cooking skills. Your children can also get involved, which will help them learn more about the lifestyle and why it’s so good for them.

Not interested in buying books? Don’t worry about it! Many vloggers are now showing you their recipes through video. You must follow the step-by-step instructions.

Journal Your Journey

Journal Your Journey - 12 Clean Eating Goals You Should Know

You’ll have good and bad days when you’re on the clean eating plan. This is perfectly normal—and happens with all types of diets. Sometimes your mind works against you, telling you that it’s time to try something different.

It’s important to keep a journal. This is something you want to aim to do daily, but you can start off small.

Start by tracking all the meals you eat daily. This is best done after each meal or snack when the food is still on your mind. You can even put ticks and crosses next to them if you feel like using them again in your plan. Then once a week, have a goal that you write more about your week. Make this the point that you share how you’re doing with the new lifestyle, anything you tried you want to do again, or anything you found hard.

When you get into a routine, you’ll find it easier to journal in detail daily. You can track the food after each meal and then at the end of the day have a longer blurb about the successes and failures at the end of the day.

When you do have a bad day, you can look back over your journal and see how far you’ve come. This is also a good way to look back at your journal to see when you last had a bad day and what you did to overcome it.

Make It About Exercise

Finally, you want to set a clean eating goal that is aimed at your activity levels. This will help your body process the food better and kick out any toxins that you do pick up. After all, you can stop all toxins from entering your system, as some are from the air around you.

Opt for a goal that is about adding a set amount of exercise to your week or day. You can aim for 30 minutes of exercise twice or three times a week to start. As you get used to this, you can increase to 30 minutes of exercise four or five days a week and even increase the 30 minutes to 60 minutes.

All types of exercise are open to doing for this goal. Track the exercise you do, the amount of it that you do, and the intensity. You’ll want to track things like distance run, heart rate afterward, repetitions of an exercise done, for example. You can then set measurable goals for each of your exercise sessions, improving your whole lifestyle.

Clean Eating Is More Than Just Food

Opting for a clean eating lifestyle is more than just opting for a change in your diet. It’s a change in everything about you and for the better. You will benefit regarding health and weight, but you don’t want to focus all your goals on the types of food you eat. Set SMART goals on the amount of each type you eat, and your exercise and you are well on your way to success.

7 Foods You Need to Stock On for a Healthier You

2781fa07e7ea16324f143515c3af8a36 - 7 Foods You Need to Stock On for a Healthier You

Healthier You Image Design 1 - 7 Foods You Need to Stock On for a Healthier YouWhen you want to follow a healthier diet, there’s a chance that you’ll hear about all types of foods you should start adding to your diet. People will tell you about how a certain fruit or vegetable has helped them shed the pounds and others will tell them that their doctor recommends a certain type of meat or gain.

Experts routinely investigate different types of ingredients to see if they’re still good for us. Something that was considered bad for us in the 70s has become a must-have in the kitchen now. Then there are the ingredients that are good for you put tend to be ridiculed—or those eating them are ridiculed because of the costs.

It’s time to look at foods that aren’t just good for you but will also keep your bank balance in check. After all, with a healthy bank balance, you’ll experience less stress. So here are the seven foods you need to stock up on for a healthier you.

Get Stocks of Broth from the Store (or Make Your Own)

Get Stocks of Broth from the Store or Make Your Own - 7 Foods You Need to Stock On for a Healthier You

Whether it’s beef, chicken or even vegetable, you want to stock up on the broth in your kitchen cupboards. You can even make your own from the bones of the meat you cook, which will help to keep the costs down even more in your shopping budget.

The major benefit of stock is that it lasts for weeks when open. When sealed, it will last for months. You can bulk buy while it’s on offer and benefit hugely from it.

Then there’s the benefit that it’s so inexpensive. Even the low sodium options are affordable for all, meaning that you get to look after your physical and your financial health. You can easily get the cheap options in the store, and they taste as good as the branded types.

The broth is also extremely easy to use. It’s perfect for soups, stews, casseroles, and more. You can even make it as a warm drink in the middle of the winter if you need. In fact, you can pick up grains or jarred broth that you add hot water to if you do want to make a drink to keep you feeling better throughout the winter months.

Chicken and beef broth tend to be the best for protein benefits. You can get as much as 5g of protein in a serving of broth. If you get vegetable, you can lose out on the protein, but there is fiber. You’ll only consume around 38 calories in a serving of broth too, making it the perfect diet option.

Get Turkey or Chicken Mince for Your Dishes

Get Turkey or Chicken Mince for Your Dishes - 7 Foods You Need to Stock On for a Healthier You

Rather than stocking up on the beef and pork mince, look out for the turkey or chicken. This is slightly more expensive, but not by that much. You’ll also benefit in your health so much more than if you opted for the ground beef. Even if you opt for lean ground beef, you’ll find the chicken and turkey are better options when it comes to saturated fat.

Turkey and chicken mince can be used in the same way as beef. You can make all types of dishes, including tacos, meat sauces, rice bowls, and even stuffed peppers. You can also opt for your chicken or turkey burgers, mixing in a bunch of herbs and spices (look out for these next).

By reducing the amount of saturated fat in the diet, you naturally improve the health. You’ll reduce the amount of bad cholesterol and artery-clogging problems, helping to keep the blood flowing through the body and boosting the heart health. Blogged arteries increase your blood pressure and your risk of heart disease and stroke.

At the same time, you make more use of the protein in the food. It’s easier for your body to digest the protein without the saturated fats, so you absorb more, and the body uses it to build the muscles.

When you do buy ground chicken and turkey, buy in bulk and freeze into separate portions. You can use cling film or ziplock bags for this. By freezing in portions, you only defrost the amount you need, so you don’t waste meat. If you do want to defrost extra portions to bulk make your food that is always a possibility.

Plenty of Herbs and Spices Will Do the Trick

Plenty of Herbs and Spices Will Do the Trick - 7 Foods You Need to Stock On for a Healthier You

Nothing tastes worse than bland food. Well, okay, go off food and really bad food tastes worse, but nothing’s as boring and off-putting as bland food. You don’t enjoy your meal, and that leads to never wanting to try it again. If this is your first step into healthy eating, you can start to rethink your options.

Well, it’s time to make anything taste amazing. Herbs and spices are the things you want to consider adding to your cupboard as a staple. Fresh herbs and spices are good, but dried are great for the long-term use. The fresh options are great when you know you’re going to use them on a night or when you want to add them to your water for a better taste.

There are certain herbs and spices that you’ll likely want to add, to begin with. Rosemary is excellent with chicken and turkey, while sage is popular with some meat dishes and stuffing. You can opt for curry powder and chili flakes for your curries and chilies, and don’t forget the tarragon to add a little extra to your roast potatoes.

You can use herbs and spices in all sorts of ways. Don’t rely on them for your main dishes!

Why are they so good for your health, though? Well, they add flavor without the nasty stuff. You have no added salts, sugars, and oils. Of course, buying dried, you’ll want to make sure the manufacturers haven’t added anything to them. They’re also packed with other health benefits. Turmeric is good for curing illnesses and boosting the immune system (as well as cleaning the teeth), while mint can help to boost your alertness and cognitive functions.

Once you know the types of herbs and spices that are delicious, you can start growing some. That will cut down on the money you spend in the store, and they’re great even for the apartment!

Stock Up on the Eggs

Stock Up on the Eggs - 7 Foods You Need to Stock On for a Healthier You

Eggs were once demonized for being the worst thing for your diet. They are full of cholesterol, and that was instantly viewed as a bad thing. Then we started to understand more about cholesterol and realized there were good and bad forms. The type of cholesterol eggs have is the good stuff, so you want to add them to your diet.

The good cholesterol helps to reduce some of the artery-clogging that can happen in the diet. Your arteries will be lined with a smooth, protective layer of the good cholesterol chains, helping the blood to flow through the body better. It’s easier to get the blood to all the organs, improving the overall health and keeping the blood pressure to a minimum.

Protein is another important food group that you find in eggs. This offers the same benefit at the protein from meat. You’ll boost your muscle health, as well as the health of all the tissues in the body.

Of course, you can still get too much of a good thing. You don’t need more than 2-3 eggs a day. If you opt for egg whites only, you get the protein without the cholesterol, offering even more benefits from eggs!

However, you want to stock up on them. They will last for at least two weeks, especially kept in the fridge.

You can also make a wide variety of dishes with them. Omelets, quiches, frittatas and even scrambled eggs are all popular when you’re in a rush for all meals. You can also make hard boiled eggs to use in your salads or thicken your stir-fries with some scrambled eggs.

Add Popcorn Kernels to Your Shopping List

Add Popcorn Kernels to Your Shopping List - 7 Foods You Need to Stock On for a Healthier You

This will likely be one of those items that you buy every month or two because the kernels will last. Quite honestly, popcorn is the best snack or dessert you could have. It’s virtually calorie-less.

But why is it so bad for you in the movie theaters? Well, that’s linked to the toppings that are put on them. The actual popcorn is just air, but it’s filling the air. When you eat a bag of popcorn, you’ll barely want anything else afterward. So, if you get the munchies on a night, topping up on popcorn is a good idea.

You don’t have to put up with tasteless popcorn. This is where your herbs and spices will come into play. You can add them to the popped kernels and mix them around. Try some rosemary and thyme or opt for a bit of sage or garlic powder. The savory tastes will help to keep the sweet cravings to a minimum, and you’ll enjoy the snack, especially knowing that it’s good for you.

Coconut or almond oil tend to be good options if you like more buttery-style popcorn. They are unsaturated options, so will help to improve your health.

Of course, because you’re eating popcorn, you’ll also trick your brain into thinking that you’re eating something naughty for you. But you know that you’re eating good food, so you’ll not feel guilty but will get rid of the cravings for other food.

Make a Note of Avocados

Make a Note of Avocados - 7 Foods You Need to Stock On for a Healthier You

Put Avocados on your shopping list. This is one of those ingredients that millennials are told is a stereotypical, money-wasting purchase, but that couldn’t be further from the truth. Okay, so they may be more popular with millennials, but that is linked to the health benefits that you gain from them.

At one point, avocados were viewed as an unhealthy option to add to your diet. After all, they’re full of fat. The difference is the type of fat, as experts now realize that unsaturated fats are good for you. Avocados are packed with monounsaturated fats, which will help to boost the health of the brain and joints while reducing inflammation and supporting the health of the liver. They’re the most popular additions to the keto diet.

You will also get plenty of other nutrients from avocados. They’re packed with vitamins A, C, and E, helping to support the immune system, skin health, and much more. The B vitamins in the fruits (they’re technically a fruit because of the stone) are helpful to boost the brain function.

Then there’s the fiber, and this is partially why they’re so good for weight loss. You feel fuller much quicker when you eat a dish with avocados. The fiber breaks down slowly, so you don’t eat too much, and you won’t feel the need to eat afterward.

Avocados will last in the cupboard or the fridge and can be used in a variety of ways. This is one of the best ways to start your day with plenty of healthy fats and fiber. Add them to your smoothies or mash and place on toast. You can also chop up for lunch to serve with a salad, add them to meat sauces, or just eat as a snack.

This is going to be the most expensive item on the list, but it’s also one of the most valuable for your health.

Opt for a Whole Grain or Two

Opt for a Whole Grain or Two - 7 Foods You Need to Stock On for a Healthier You

Whole grains are must-haves in your kitchen. They are perfect for your pasta, rice, and oriental dishes. Think about stir-fries, curries, risottos and more.

You likely use white rice and pasta right now, but it’s not the best option for you. While not as bad as white bread, the white versions of pasta and rice will cause the blood sugar levels to increase. When you opt for brown versions or whole grains like quinoa, you end up with more fiber in the dish. The fiber will help to reduce the chance of the carbohydrates sugaring quickly in the body.

Quinoa is certainly a whole grain you want to investigate. This is a complete protein, offering you the nine amino acids your body needs. Only quinoa and soy offer this outside of animal products. If you’re planning on following a vegan or vegetarian diet, add it to your shopping list.

Whole grains are cost effective. They don’t go off, so you can store in airtight containers and keep them in the cupboard until you need them. If you use them regularly, you’ll find you need to top up on a monthly or bi-monthly basis. This is a great way to keep your food budget to a minimum, without feeling like you’re going hungry.

Make Up Your Shopping List Today

Now is the time to put your shopping list together. You want to check on your stock of the above seven foods. They are all good for your overall health and your wallet. By stocking up on them each week, month, or half a year (depending on the item and use), you’ll feel more confident, support your brain and body, and lose weight. What more could you ask for?