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Healthy eating

Always keep these foods in your house for healthy eating

Sean Rossman
USA TODAY
Always having healthy food on hand can help you avoid ordering takeout.

Robin Foroutan, a registered dietitian nutritionist, describes healthy eating as a spectrum.

"Even if you can get things 80% right," she said, "you're doing a great job."

But the 80% can easily be whittled away if you slip up and order out because your house isn't stocked with good, healthy options.

"If you've got some main staples at home you can put together a quick meal or a quick snack faster than it takes delivery to get to your house," she said.

That's reassuring, but not if you don't stock up. Foroutan and clinical dietitian Marina Chaparro suggest keeping these in the house to avoid slip-ups:

Sprouted lentils

Keep sprouted lentils on hand for something fast and healthy.

Sprouted lentils, Foroutan said, are easier to digest than their un-sprouted versions and cook in about half the time of normal lentils. They can fast become a side dish or main course when cooked with broth, herbs and spices. Foroutan recommends turmeric, thyme, garlic and onion.

Sprouted lentils also are shelf stable and good sources of protein and slow-burning carbohydrates.

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Soups — canned or boxed

Canned soups, the old standard, is a healthy option for when you're out of options.

Low sodium and organic packaged soups can make quick, healthy meals or snacks. Just make sure to avoid the preservatives.

Sure the vegetables may not be as fresh, but Foroutan says you have to do the best you can do. She suggests choosing soups without cream bases and containing plenty of vegetables and grains. Options include vegetable, bean, chicken and wild rice soup among others.

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Nuts and nut butters

Peanut butter and almond butter offer healthy fats and protein.

Protein and healthy fat-packed nuts always offer something quick and satisfying.

Foroutan suggests branching outside of peanut butter to almond and sunflower seed butters. Spread them on bread, apples or celery for a quick holdover.

"A small handful of nuts can be a great way to not be starving so you don't' make poor choices at meal time," said Foroutan, who reminds people not to forget about noted brain foods walnuts and pecans.

Those with nut allergies should eat seeds instead, Foroutan said. Try sunflower and pumpkin seeds. They too offer healthy proteins and fats while providing crunch to salads.

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Canned beans

Canned beans are a good protein substitute.

Good forms of protein and carbohydrates, canned beans go well over salads and in soups, Foroutan said. They stand ready to replace chicken or fish at any moment.

Watch your labels with these, try to avoid MSG. Be sure to rinse them well, until they're no longer sudsy. The liquid the beans sit in often is what makes people gassy.

Chaparro praises black beans in particular. She said a half cup has as much protein as an egg and as much fiber as two pieces of whole wheat bread. Try these Chaparro recipes: Black bean burgers, a burrito with avocado, black bean brownies or a salad with corn, tomato, peppers, cilantro, olive oil and vinegar.

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Canned tuna

Canned tuna is good to have on hand.

Chaparro said about 80% of people don't get enough fish or omege-3 fatty acids. Enter tuna fish.

The canned kind, Chaparro said, provides "the same health benefits of fresh fish but at a cheaper price." Choose the tuna in water, she said, because it's low in calories and a good source of protein and Vitamin D. For inspiration, try the classic tuna salad, tuna patties or burgers or tuna casserole

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Canned wild salmon

Pacific canned pink salmon.

If mercury levels in tuna concern you, replace it with wild salmon.

Foroutan said canned wild salmon can be used in any way tuna fish can. Mix in lemon juice and mustard and spread it on crackers or a sandwich. Capers also go well with it.

Like tuna, it offers omege-3 fatty acids and healthy protein. Pro tip: Make sure you buy the kind without skin and bones.

Tomato pasta sauces

Tomato sauces contain lycopene, an antioxidant.

Saute jarred pasta sauce with ground meat, adding pasta if you'd like, and you have a meal.

Make sure to look at the jar to avoid additives. Look for whole foods and nothing else. Foroutan said these sauces are high in Vitamin C and lycopene, an antioxidant.

Greek yogurt

Greek yogurt makes a good breakfast.

The wonder protein-packed alternative to traditional yogurt always is a good option.

Chaparro said Greek yogurt makes a nutritious breakfast, goes well in a smoothie (say strawberry and banana) or topped with fresh fruit as a snack. Also, try a dip with cucumber, mint and olive oil.

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Eggs

An egg has about 7 grams of protein.

Eggs are of course a good breakfast option, whether on their own, in a frittata or in a burrito. For lunch, there's always egg salad.

Chaparro said the protein in eggs — about 7 grams per egg — can help control hunger and keep you from taking in more calories throughout the day. The choline in the egg yolk benefits your brain, Chaparro said.

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Granola. Note: Keep it low in sugar

Granola offers nutrients but can be high in sugar.

Granola is one of those sneaky foods that sounds good foryou, but isn't always because of its added sugars. But it's packed with whole grains, nuts and seeds to keep you full.

That being the case, find a low-sugar granola. You can do this by making sure sugars aren't high up on the ingredient list. Foroutan identified honey and maple syrup as acceptable, natural sweeteners.

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Cauliflower rice

Cauliflower rice can give a dish a nice base.

Riced cauliflower makes for a quick base to a meal, replacing rice or pasta.

It can be sauteed with chicken or fish and paired with a salad. Foroutan said cauliflower is a good source of sulfur, fiber and has anit-inflammatory benefits.

You can rice cauliflower yourself or buy it fresh from the supermarket. However, Foroutan suggests buying the frozen kind, which keeps "much better."

Follow Sean Rossman on Twitter: @SeanRossman

 

 

 

 

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