Dieting doesn’t always have to mean sticking to the often bland reduced-fat foods and ready meals, and while eating well while on a diet can get expensive, you will find plenty of options if you prepare yourself before shopping and plan your meals. Many of the delicious superfoods covered in this list are very cheap, mainly if you buy them at farmer’s markets.
Pomegranates originated in Iran and India, but nowadays, they are available worldwide. Pomegranate seeds are a great source of Vitamin C and D, and they also contain minerals such as calcium, iron and magnesium. Pomegranate juice, with its high magnesium and sodium content, is recommended during heavy physical exercises because it quickly recovers the minerals lost due to sweating.
Pomegranates are known to decrease the risk of cardiovascular disease, boost the immune system, and help prevent osteoporosis. Like many other fruits, pomegranates are best eaten fresh — the seeds can also be dried and added to breakfast cereal or, when covered in a thin layer of chocolate, they can make a healthy dessert. Thickened and sweetened pomegranate juice is also known as grenadine syrup, a favourite ingredient in cocktails.
2. Wild Salmon
Salmon and other types of fish contain two types of omega-three fatty acids, which are crucial for your health. Not only do they reduce the level of cholesterol in the human body — but they also help with high blood pressure, have a positive impact on your skin and help to prevent heart disease.
Salmon is also easy to prepare — you don’t have to worry about complicated recipes. Some suggestions include putting the salmon on a grill with some herbs or baking it in the oven before adding a light yoghurt-based sauce and serving with baked potatoes. You can have a great healthy dinner in under 20 minutes with a salmon steak.
We can find the origins of the avocado in Puebla, Mexico, and that’s why you can hardly find a Mexican dish without avocados being an ingredient. The avocado’s popularity is for a good reason — they contain monounsaturated fat, which, when consumed regularly, can lower your blood pressure and cholesterol levels.
Avocado also contains significant amounts of potassium, which is necessary for the healthy function of our nerve systems and hearts. An insufficient amount of potassium in our bodies causes headaches, tiredness, weakness, racing heart, and moodiness. Including avocado as a part of your salads or making guacamole every time you crave Mexican food will help you avoid all of the above.
Despite spinach not being as rich in iron as previous generations thought it was, it still has essential health benefits to offer. The green spinach leaves are rich in antioxidants, especially vitamin A (lutein), essential for your eyes. Spinach also contains potassium, and it is recommended for people who have problems with high blood pressure or anaemia.
Naturally, the best way to consume spinach is fresh because it does not lose any vitamins or minerals, but it can also be steamed or cooked quickly without a significant loss of its health benefits. Spinach is also famous as the main ingredient in many healthy soups, as an addition to various pasta dishes or as a popular side dish to different kinds of meats.
5. Free-Range Eggs
Most of us cannot imagine our daily cooking without eggs, but we rarely pay attention to where our eggs come from. You should always be careful to pay attention to the markings on the eggs at the shop since these will tell you if the eggs are free-range. If you can get eggs from farmers, you should do so.
The quality and taste are very different. Eggs are one of the most significant sources of protein in our diets. Egg yolk is one of the few foods containing significant quantities of vitamin D. Eggs are not exceptionally high in calories, especially the whites, so they can safely be included in your daily diet meals. There are many ways to prepare eggs, from simple boiled eggs to the popular breakfast classic of scrambled eggs to more complicated recipes.
In recent decades, oatmeal has become one of the most popular breakfast foods. As a rich source of fibre, oatmeal helps to decrease cholesterol levels, stabilizes blood glucose levels, and contains proteins and vitamins B and E. Oatmeal is the main ingredient of porridge that can be prepared sweet or salty and has many national variations.
However, while oatmeal itself is considered healthy, lots of oatmeal mixtures you can get in supermarkets might not be so good — they do contain dried fruits. Still, they often include additional sugar, which makes them a caloric bomb. To control your calorie intake, try making your mixture at home, eat oatmeal with milk or yoghurt or get inspired by some of the many home recipes for porridge.
7. Low-Fat Greek Yogurt
Greek yogurt is strained in cloth or paper to remove its whey. Initially, They made greek yogurt from sheep’s milk, but cow milk is usually used nowadays. Greek yogurt has a thicker structure while keeping its distinctive sour taste. Because of the production process, Greek yogurt has less lactose and sugar while at the same time being full of casein protein which helps the digestive system.
Greek yogurt is one of the ingredients for preparing traditional Greek tzatziki, and it is a popular dessert with the addition of honey or fruits. Greek yogurt is also suitable for use as a base for various cooking sauces and salad dressings and something to thicken and enrich a soup or stew.