The Food And Fluid Essentials For Everyday Nutrition
(Insert picture that include avocados, eggs, nut butter, sardines, etc…basically as many of the ingredients listed as you can find. I just thought about how if I gather all of these ingredients together and take a picture of them, which accomplishes the same thing).
Maintaining a consistently nutritious diet can be simplified by stocking up on a few essentials. By keeping key ingredients in your pantry, refrigerator, and freezer, you can prepare nutritious meals anytime, regardless of the circumstances. These essential items will provide you with the fuel you need to stay on track with your health goals and perform your best.
FOOD
1. Avocados Rich in soluble fiber, vitamins C, E, K, folate (B9), magnesium, potassium, and antioxidants like lutein and zeaxanthin (good for brain and eye health), avocados are a must-have. They also contain oleic acid, which supports cardiovascular health through its anti-inflammatory properties.
A study even shows that eating avocados improves memory more effectively than lutein supplements. (Scott T, et al. Nutrients. 2017).
2. A Good Loaf of Natural Bread Choose a loaf with simple, whole ingredients. The fewer ingredients, the better. Whole grain or sourdough bread is a great source of carbs and fiber, making it a perfect base for any dish.
3. Eggs (Organic and/or Pasture-Raised, Grade AA) Eggs are packed with omega-3s, choline (important for brain health), and an array of vitamins and minerals like B12, D, calcium, and selenium. If pastured-raised eggs are out of your budget for now and you can only afford AA eggs, this is all right. What matters more is that you are overall eating nutritiously on a consistent basis.
4. Natural Nut Butter Almond or peanut butter, as long as it’s natural (oil separates from the nuts), provides healthy fats, protein, and vitamin E.
5. Frozen Berries Berries like wild blueberries are antioxidant powerhouses. They’re loaded with anthocyanins, resveratrol, and manganese, providing fiber and reducing oxidative stress. Frozen berries are an affordable and convenient option.
6. Organic Plain Unsweetened Yogurt Yogurt is rich in probiotics like Lactobacilli, which improve digestion and promote gut health by inhibiting harmful bacteria. It’s also a great source of calcium and protein.
7. Tabasco Sriracha Adding flavor and heat, this condiment can elevate any dish. I like it in my Sriracha yogurt dip. I like this brand, because it has no preservatives. I already know some of you reading this are shocked that I am recommending a product high in salt content. Again, big picture: if a little Sriracha will help me eat more yogurt on a consistent basis, and the benefits I am getting from the yogurt is tenfold compared to the concern of salt in Sriracha, it is a small tradeoff.
8. Crunchmasters Crackers Packed with chia seeds, flax seeds, and sesame seeds. Pair them with sardines, Sriracha yogurt dip, or nut butter for a quick and healthy snack. They’re gluten-free and contain whole grains, providing a satisfying crunch.
9. Sardines in Extra Virgin Olive Oil (EVOO) Sardines are an excellent source of omega-3s, calcium, and protein. They also contain taurine, arginine, vitamin D, magnesium, and potassium, making them an incredibly nutritious and affordable addition to meals.
10. Microgreens Some examples are baby arugula, broccoli sprouts, dandelion greens, or watercress are full of antioxidants and micronutrients. At least one 5 oz. container per person per week is recommended. I can eat a whole container in one meal. So go all out, I won’t be mad.
11. Powdered Matcha (Product of Japan) Matcha provides antioxidants like catechins, which support metabolic and brain health, and theanine, which promotes calmness. It also feeds beneficial gut bacteria like Akkermansia.
12. Milk of Choice We all know this is a great source of protein, calcium, vitamin D.
13. Maple Syrup Maple syrup contains minerals and vitamins like potassium, calcium, magnesium, zinc, B vitamins (thiamin, riboflavin, niacin), organic acids, amino acids, as well as phytohormones that support your body’s natural processes. You’re in shock again that I am recommending a type of sugar. Again, big picture: if I need to use a teaspoon of maple syrup to make my matcha latte tastes delicious, then I am going to do it; rather than missing out on the benefits of matcha all together.
14. Chia Seeds Chia seeds are rich in omega-3s, fiber, calcium, magnesium, and antioxidants. Add them to smoothies, yogurt, or overnight oats for a boost of nutrients. I keep it simple and put them in my water, and it gives it a fun texture.
FLUIDS
1. Kombucha (GT’s Brand) Fermented tea loaded with probiotics and natural enzymes to support gut health.
2. Tea Have a variety of teas on hand, such as:
- Green Tea (Ito En): see discussion of matcha for benefits.
- Tazo Organic Chai: rich in spices like ginger (natural anticoagulant, supports digestion, and brain health), cardamom and cloves (supports oral health), and black tea has L-theanine, which reduces stress and anxiety.
- Mint Tea: great for digestion and reflux.
3. Water We all know how important this is. Try to get at least 64 ounces per day.
Stocking up on these essential foods and fluids, you have all your macronutrients, micronutrients, fiber, probiotics, and more covered. So on days, when you don’t have the time to cook, meal prep, etc…you can still eat nutritiously without stressing over it.
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