Everyone loves a stocked fridge, but being packed isn’t enough; it’s what’s inside that counts.
If your fridge isn’t full of delicious, nutritious food items, then your body will suffer the consequences.
You have to live with your body for the rest of your life, so it’s very important to take care of it now so that you aren’t in pain later.
If you want to live a healthy life that will last into old age, then it’s time to stock up on these 15 items in every healthy woman’s refrigerator.
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1. Plant-Based Almond Milk.
According to the National Osteoporosis Foundation at nof.org, about 80% of Americans with osteoporosis are women, and around half of all American women over 50 will break a bone due to the disease.
To decrease your chances of developing osteoporosis, it’s important to consume calcium-rich items.
If you’re lactose-intolerant or vegan, then a number of plant and nut-based milk options exist.
Unsweetened almond milk has 50% more calcium than dairy milk, lots of antioxidants and vitamin E to help aid healthy skin, potassium, and sodium to balance your electrolytes, and is low in fat with 30 calories per serving.
When you’re shopping for milk alternatives, just be sure to find something with enough calcium.
This dip from the Middle East, which traditionally consists of chickpeas, garlic, and olive oil, has low calories and high levels of protein and fiber. It can also be useful for people with hypertension and diabetes.
You will also lower your cholesterol and protect yourself from cancer if you always keep this item stocked in your refrigerator.
Make sure to skip the chips or pita bread with it. It’s best to always enjoy this healthy snack with veggies, such as sliced carrots, cucumbers, and tomatoes.
Not only are berries tasty, but they’re also good for you. Berries are rich in useful antioxidants that purge your body of harmful free radicals, protect your organs, and slow the aging process.
You can eat berries plain or add them to other dishes. If you mix your berries with yogurt, milk, or another calcium-rich product, then you can kill two birds with one stone. They go great with oatmeal, and they can even be used in savory sauces.
Yogurt is another calcium-rich item, but that’s not its only benefit. Yogurt is packed with probiotics.
Probiotics promote healthy gut flora that will help your body throughout the digestion process. To learn more about the benefits of probiotics, check out health.harvard.edu.
When buying yogurt, beware of sugar. Many yogurt products are more like candy than anything. Foods high in sugar can mess with digestion, damage your teeth, and contribute to weight gain.
Instead, you’re better off purchasing plain yogurt or Greek yogurt and mixing it with granola, berries, pieces of fruit, or small amounts of natural sweeteners like honey or maple syrup.
Doing it this way is much healthier, and you can customize the flavor of your yogurt to suit your individual tastes.
If versatility is your thing, then eggs are the ingredient for you. Eggs are used in cakes, sauces, breakfast dishes, dinners, and so on. They’re also high in healthy fats and protein.
Eggs are packed with vitamin D, folate, riboflavin, and a variety of healthy minerals. Without these vital micronutrients, your body can’t perform at its peak, so it’s a good idea to work eggs into your menu.
6. Nut Butters.
Peanut butter, almond butter, and other nut kinds of butter are high in protein and healthy fats. You need protein to maintain muscle tissue, and it helps your organs properly function.
Fats are a good long-term energy source. Your body needs them to carry out routine biological tasks, but not all fats have the same benefits.
Processed nut butters are high in hydrogenated oils that can lead to heart disease, so try to look for organic nut butters with monosaturated oils for the best results.
If you’re allergic to legumes or nuts, then sunflower seed butter is a good alternative. Take a look at cedars-sinai.org to learn more about the pros and cons of different nut butters.
Most healthy women know that sugary drinks add extra calories to their diet — adding mostly no nutritional value at all.
That’s why seltzers are a big substitute for this and you’ll find them in most healthy women refrigerators.
It is still fizzy, typically lightly flavored, and has just a few calories per glass being the perfect way to get a soda pop minus the unhealthy ingredients.
8. 100% Freshly squeezed juice.
Freshly squeezed juice can be a good source of vitamins and minerals, that’s why you’ll see it in most healthy women’s refrigerators.
But healthy women still drink it in caution because they know it’s almost always high in sugar.
One way to expand it is by adding it to your seltzer for some nutritional benefits or watering it down a little when you are wanting a good glass of 100% real fruit juice.
It’s one of the lowest nutrient densities foods you can consume, serving only 33 calories per 2,5 ounces. Healthy women know that they can always stir it into a simple and fast side dish with a little bit of olive oil.
Like most food items on this list, tomatoes are flavorful, versatile, and healthy. You can make homemade tomato sauce, or you can enjoy them raw in a Caprese salad.
Tomatoes are rich in vitamin C, and they’ve been shown to decrease the risk of developing cancer or heart disease. On top of that, they’re low in carbs and high in fiber, so they’re a great way to stay smooth and regular in the bathroom.
11. Fresh Spinach.
Whether you like salads, sautéed sides, or smoothies, it’s easy to incorporate tasty spinach into your diet. Spinach is very flavorful and easy to prepare, and it keeps well in the fridge.
On top of its wonderful flavor and foolproof simplicity, spinach contains plenty of vitamin A and useful minerals.
If you need some help figuring out how to use spinach, then check out this awesome list of delectable spinach recipes at cookinglight.com.
You can spread avocados on your toast, or you can simply open one up and eat it with a spoon. Avocados are super trendy, and there’s a reason for that. They’re so delicious, and they’re also very good for you.
Avocados are rich in fiber and healthy fats. Your body needs adequate fiber for regular bowel movements, and healthy fats are a great source of energy.
Flax seeds are one of the highest food items that you’ll always see on a healthy woman’s shopping list.
They contain Omega 3 to help keep the heart healthy and avoid depression, as well as support metabolism with healthy fats.
Flaxseeds also help the hormonal role of women and can reduce PMS and inflammation.
Make sure to buy them cold-milled and pre-ground. The body can not absorb all the nutrients until you grind them up before consuming it. And store them in your fridge or freezer so they’re not rancid when eaten.
14. Citrus Fruits.
Without vitamin C, your body would quickly break down and melt away, so you’d better have a lime or two in your fridge.
If limes aren’t for you, then grapefruits, lemons, tangerines, or citrons will probably do the trick.
Citrus fruits can often be eaten plain, but you can also use them in a bunch of creative ways. To broaden your culinary horizons, visit bonappetit for a bunch of exciting citrus-based recipes.
15. Homemade Stocks.
Many dishes include some sort of stock as a primary ingredient. You can make a ton of meat or vegetable stock at once and freeze it for an entire year.
Vegetable stocks are high in vitamins and minerals, and meat stocks are high in collagen and helpful amino acids. Compared to stocks and broths at the supermarket, homemade stocks are much lower in sodium.
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Hi, my name is Rebecca and I am the face behind Everything Abode! I am a home and lifestyle writer based out of Vancouver Island. When I’m not writing or exploring mountains and beaches with my furry rescue, I love spending time learning creative ways to manifest a healthy home. Thanks for stopping by!
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