Staying healthy does not always mean that you have to switch your lifestyle 180 degrees. You do not have to buy the most expensive foods or have to do the most expensive wellness trends. Sometimes it is the small daily choices that make the biggest difference. The good news is that adding just a handful of simple every day foods to your meal can boost your energy and improve your overall well being.

Let’s explore some nutrient packed foods you can easily enjoy every day and why they deserve a spot in your kitchen.

1: Oats

Starting the day with oats is like giving your body slow burning fuel. Oats are rich in fiber which helps regulate the blood sugar level and supports heart health. Many marathon runners swear by oatmeal as a pre race breakfast because it provides sustained energy without spiking the blood sugal levels.

 

2: Leafy greens

Spinach, kale and Swiss chard are loaded with vitamines A, C and K, plus also iron and calcium. Just one handful of spinach in your omelet can make a big difference in your nutrient intake. Research from Harvard’s School of Public Health found that people who regularly eat leafy greens lower their risk of heart disease and even cognitive decline. Add spinach to your morning eggs or blend kale into a smoothie for a nutrient kick.

3: Greek Yogurt

Greek yoghurt is an gut friendly protein which is also a perfect source of probiotics which support gut health and digestion. A healthy gut is linked to stronger immunity, better mood and improved weight management. According to dietitians a single serving of Greek yogurt provides nearly half of your daily protein needs while fueling your body with beneficial bacteria.

 

4: Berries

Berries are tiny antioxidant powerhouses which are packed with parts that fight inflammation and protect your cells. They are also rich in vitamin C which helps strengthen the immune system. A study published in the American Journal of Clinical Nutrition showed that people who regularly ate berries had better cardiovascular health which directly benefits to a overall well being health.

 

5: Eggs

Eggs often get overlooked but they are one of the most nutrient dense food on the planet. They provide high quality protein, healthy fats and important nutrients like choline which supports brain function. Many fitness coaches recommend eating eggs for breakfast because the protein helps reduce cravings in the long term, because it does not spike your blood sugar levels.

6: Nuts and seeds

Nuts are small but mighty because they are loaded with healthy fats and fiber. They also contain omega 3 fatty acids that support heart and brain health. A large scale study from the New England Journal of Medicine found that people who eat a handful of nuts daily live longer and have lower risk of a chronic disease.

 

Final thoughts

You do not need to make dramatic changes to feel healthier, but you can just simply add one of the foods above to your daily meal plan and you can make a real difference in energy and long term health! Healthy eating is not about perfection but it is about consistency.