You want to see those excess inches and pounds melt away. You want to feel healthier and more energized than ever before. That means taking action. The refrigerator is the perfect place to begin making the positive changes you want and need. Processed foods, which are common in many homes, are a prime culprit when it comes to weight gain and poor health. Swapping your regular foods out and replacing them with a whole food shopping list is a smart first step toward looking and feeling better.
There are plenty of reasons to make whole foods a part of your family’s lifestyle. For example, they don’t contain the preservatives and chemical additives you’ll find in many processed products. What’s more, if you choose organic whole foods, you can be sure you’re not putting pesticides or fertilizers into your body either. (Learn more in The Dirty Dozen- Foods with the Highest Pesticide Residue.) Plus, whole foods allow you to season or flavor your ingredients in exactly the way you like!
Whole Food Shopping List
1. Apples – Yes, an apple a day helps keep the doctor away. From strengthening your bones to regulating blood sugar, this whole food is an easy swap when spring cleaning the fridge.
2. Asparagus – These pretty veggies are a super source for folate, which has been linked to benefits in mood, depression, and anxiety. It’s super low-cal, too, at just 27 calories per cup. Give asparagus a go in Crustless Asparagus Quiche.
3. Artichoke – This nutritional powerhouse is a smart way to get fiber, which fills you up so that you’re less likely to make unhealthy snack choices, like raiding a potato chip bag. Try this Artichoke & Spinach Penne Casserole.
4. Beets – Fresh spring beets are more tender than the ones available during the rest of the year, and they make a tasty addition to salads.
5. Bell Peppers – Pick a color, any color! No matter which ones strike your fancy, bell peppers are a vitamin-rich, versatile addition to any menu plan. Make pizza night healthy with this Zucchini-Bell Pepper Pizza.
6. Berries – Take advantage of their sweet antioxidant power by eating them on their own or adding them to yogurt or oatmeal, like this Slow Cooker Almond Blast Oatmeal.
7. Broccoli – It’s packed with cancer-fighting compounds and more vitamin C than an orange, making it an easy go-to superfood.
8. Fava Beans – This springtime bean is loaded with iron and is high in fiber, so you can feel good about adding this whole food to your diet. Check out Fava Beans with Garlic and Lemon.
9. Grapefruit – This fruit, available starting in late winter, contains pectin, which has been linked to lower cholesterol levels. Grapefruit will interact with certain medications, so if you’re taking a prescription, check with your doctor before adding it to your whole food shopping list.
10. Kale – This seems to be the “it” superfood right now, and for good reason. It’s high in nutrients that may prevent eye problems, like macular degeneration, and antioxidants that may fight cancer. Sink your teeth into these Skinny Kale Burgers.
11. Lettuces – Sweet and tender in the spring, lettuces will soon be available, in their fresh, whole glory, at local markets. Enjoy them in salads or on sandwiches.
12. Nuts – Whether you prefer walnuts, pine nuts, or almonds, nuts are a natural, healthy way to get protein, fiber, and beneficial fats. Learn more about The Nut-Fat Loss Connection.
13. Oranges – These sunny gems are a must when you’re adding healthy foods to the fridge. If their color alone doesn’t make you happy, their ability to fight cancer-causing cells and strengthen your heart, will.
14. Rhubarb – One of the first spring fruits in some areas, rhubarb is packed with vitamins C and K.
15. Spinach – Loaded with iron, this superfood will keep those muscles fueled for intense workouts or hardcore spring cleaning. Enjoy this Spinach & Bean Burrito Wrap.
16. Spring Garlic – This milder version of common garlic contains allicin, a substance believed to help prevent overeating. It’s a yummy addition to salads and sandwiches.
17. Swiss Chard – Packed with vitamins A, C, and K, this low-calorie veggie is loaded with the nutrients you need to feel healthy. Try it out in Tuscan Ribollita Soup.
18. Wild Salmon – The healthy fats in wild-caught salmon are great for your heart and skin. As a bonus, it has a mild taste that even non-fish lovers can dig into.
This list of whole foods is the perfect way to start spring cleaning the fridge. (Okay, maybe after cleaning up that unidentified crusty stuff on the fridge shelf.)
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