Dry January turn more into wet January, with a side order of fries? Oh how we hear you, so here’s to getting back on the health train for the rest of the year…
Eggs
Calories: 70
Good source of: Protein, several vitamins and minerals like B12 and riboflavin
They’re diverse, delicious and an excellent source of high quality protein. If you’re not a big meat fan or have trouble getting inspired and staying full in the morning, eggs are the ideal way to make your breakfasts healthy and filling, whilst allowing you to switch it up with all of the awesome egg prep styles.
Avocados
Calories: 320
Good source of: Good fats, Vitamin C, fibre and potassium
When it comes to keeping meals fun, avocados are an essential part of one of our favourite cuisines (Mexican), and a healthy way to add some monounsaturated (good) fats to your diet. They are also packed with tons of vitamins, and contain the fibre that you need to feel full for longer after meals.
Blueberries
Calories: 39 for 50 berries
Good source of: Vitamin C, fibre
Not only are blueberries a good source of antioxidants, they’re also good for your heart, brain and numerous other organs as well. Plus, they’re one of the tastiest fruits out there (we think).
Broccoli
Calories: 11 per spear
Good source of: Vitamin C, Vitamin A, Vitamin K, fibre, potassium
Greens are golden. It’s one of the best vegetables out there – from digestion to bone health to cancer, broccoli contains so many awesome vitamins and nutrients that are nothin’ but good for you.
Olive Oil
Calories: 119 per tablespoon
Good source of: Good fats
When it comes to fats, olive oil is a solid go-to. Whether it’s used for cooking, salads, baking etc., the nutritional benefits and nutrients in olive oil make it a clear choice over other oils, butter and margarine.
Greek Yogurt
Calories: 60 per 100 grams
Good source of: Protein, Vitamin B12, calcium
A true Greek yogurt turns a tasty snack into a protein and probiotic-packed godsend for your body. Maybe top it with some blueberries and end up with a double dietary win that tastes sweet, rich and creamy too.
Beans
Calories: 13-46 per tablespoon
Good source of: Potassium, protein, iron, fibre
Not only are beans a solid protein and fibre source, but they’re good for your blood sugar and digestion, and just a generally nutritious food source that everyone should be eating regularly.
Chicken Breast
Calories: 280
Good source of: Protein, Vitamin B6
There’s not much better than a lean white meat, and chicken breast is the go-to for most of us. High in protein, low in calories and fat, it should be a staple in your dinners if it isn’t already.
Nuts
Calories: 1-20
Good source of: Protein, potassium, iron
You can’t get many snacks that are better for you than nuts, and although some may not be the most calorie conscious, they’re full of great vitamin and nutrients that’ll fill you up and keep you healthy.
Garlic
Calories: 5 per clove
Good source of: Vitamin C, Vitamin B6, calcium, protein, fibre
Garlic is a great way to add flavour to your food without excess salt, or the calories/ sugar of sauces. It also has been shown to have positive effects on heart disease, immunity, cancer prevention, and many more aspects of a healthy lifestyle.
Cinnamon
Calories: 19 per tablespoon
Good source of: Fibre, calcium, iron
Who knew a little stick could be packed with so many health benefits? While we don’t recommend attempting the cinnamon challenge to get healthy this year, we do recommend adding a lil’ dash of cinnamon to your routine to add some antioxidants, metabolism boosters and anti-inflammatories to your diet.
Salmon
Calories: 150 per 3 oz
Good source of: Protein, Vitamin B6, Vitamin B12
Salmon is arguably the best kind of fish for your health. With the combination of vitamins and minerals, Omega-3s and protein, you’re improving heart health and benefiting from anti-cancer and brain health improving properties.
Spinach
Calories: 2 per leaf
Good source of: Vitamins A, C, antioxidants and iron
Alongside being a nutritional super-food, spinach is a fab way to upgrade the healthy eating salad trend. As opposed to regular lettuce, spinach is more filling and actually provides a lot of nutritional value, rather than being a watery and relatively useless food (we’re looking at you, iceberg lettuce).
