Healthy foods that dietitians always keep in their kitchen

kushal parsa April 15, 2021

5 min read

Good and Nutritious diet is a kind of self love and care we deserve and who understands this better than the dietitians. Ever wondered what are the ‘must have’ healthy foods that dietitians always keep in their kitchen?

Here’s a list of healthy foods that can be found in the dietitians’ kitchen:

Fruits & Vegetables:

Fruits and vegetables are a very rich source of iron, calcium, vitamin C, carotenoids, phytochemicals, folic acid, fibre and good calories. Include fresh locally available and seasonal fruits and vegetables in your grocery shopping list

Millets:

Millets include Bajra, Jowar, Ragi, Kangni, Koden, Kutki, Sanwa. They come with multiple health benefits and are non-allergenic. High fibre content makes them easily digestible

Ghee:

Ghee contains omega 3 fatty acids. it helps in improving brain and heart health. It also provides the body with energy.

Dry fruits and nuts:

Dry fruits and nuts are a storehouse of many essential nutrients. They contain iron, protein, vitamins, zinc and other great nutrients required for healthy bones, nerves, muscles, teeth and skin.

Ginger and Garlic:

They are extremely rich in antioxidants. They help to not only keep the body fit and healthy but also boost immunity. They also have anti-stress, anti-cancer, anti-cramp and blood circulation improving properties.

Oilseeds:

Oilseeds like soyabean, sunflowers, peanuts, etc. are a rich source of protein, concentrated energy, vitamins, minerals, monosaturated and polysaturated fatty acids.

Honey:

Honey is both a natural sweetener and a blessing for human body. It has antioxidants, fights against cell damage, protects from harmful bacteria, heals sore throat and cough, good for oral health and digestion, good for blood sugar and skin recovery.

Jaggery:

Jaggery is always an extremely good alternative for sugar. It is loaded with antioxidants and minerals which are good for blood and the body as a whole.

Pulses:

They are rich source of fibre, carbohydrates, vitamins, proteins and minerals and provide loads of energy to your body. Pulses also help to manage body weight as they are not starchy.

Dairy products:

Diary product are important as the provide vital nutrients like calcium, potassium, vitamin D and protein which for heart and bone health and maintenance of the body

Meat & fish:

Meat and fish are rich source of important nutrients like protein and vitamin D. in additional to that fish is also a great source of omega-3 fatty acids, which are important for body and brain.

Egg:

Eggs are full of high quality protein, vitamin B, zinc, calcium, antioxidants, omega-3 fatty acids and other important nutrients. They help to raise the level of good cholesterol, manage body weight and good for brain health, strong muscles.

Green leafy vegetables:

They are a must have in our daily diets as they are good source of vitamins, minerals, fiber and are low in calories.

Pasta:

Pasta is a nourishing meal with high fiber content and enough vitamins, minerals to satisfy hunger and provide energy. It also has antioxidant properties.

Fish oils:

Fish oils have a lot of health benefits. They are good for heart, brain, eyes, skin and overall body as a whole.

Citrus food:

Citrus fruits are rich in vitamins, fibre, and other important nutrients. The are great immunity booster and are very beneficial in managing calories, fight against kidney stones and cancer.

Lentils and beans:

They provide fiber, protein and other vitamins are are good for our body, blood sugar, cholesterol levels.

Spices:

Spices add flavour to our food and great health to our body. They are rich in phytochemicals (helpful plant chemicals) which come with a lot of health benefits.

Wholegrains:

Wholegrains like whole wheat, brown rice, maize always keep risks of heart diseases, obesity, type two diabetes at the bay. They also help to improve bowel health.

Apple cider vinegar:

It is very high in healthful substances and helps to kill bad bacteria in the body. Consuming 1 to 2 teaspoons of apple cider vinegar everyday is great for healthy skin, hair, immunity and weight.

Dark chocolate:

It is very nutritious and aa powerful source of antioxidants. It helps to improve blood flow and pressure. Reduces stress and is good for skin and heart. Best part, it is CHOCOLATE!

Puffed rice & rice flakes:

These are another healthy food that promote digestion, boost immunity, regulate blood pressure, treat constipation. They are light and easy to cook food.