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The Best Healthy Supermarket Bargains

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“Trendy” or not, there are certain foods that pack a powerful punch in terms of their nutritional content. While macronutrients (protein, carbohydrates and fat) are essential to survival, these are just the tip of the iceberg when it comes to the plethora of nutrients you need in order to function. Luckily, we get many of these nutrients through the foods we eat daily. But the next time you’re at your local supermarket, look for these four foods that you definitely want to be eating more of:

Chia seeds: Itsy bitsy little seeds historically grown in Southern America and widely used by the Aztecs and Mayans. They just SOUND cool. One ounce of chia seeds totals out at 137 calories, with only 1 gram of carbohydrates. Don’t worry— it compensates for its lack of carbs with 5 grams of omega-3’s, 11 grams of fiber, and 4 grams of protein; as well as nearly 20% of your daily calcium and 30% of both manganese and magnesium. Chia seeds expand when you soak them in liquid— so popping a serving into your smoothies or water, or mixing some with a little bit of almond milk and cacao to make a pudding, gives you a relatively hearty snack that will keep you full and energized.

Salmon: As this fish is gaining popularity for its health benefits throughout the world, it’s becoming easier to find in grocery stores in both fresh and frozen form. This makes it easily accessible— and if you eat fish, you should definitely make salmon a staple in your meal planning. One serving is packed with omega-3 fatty acids, more than 100% of your daily Vitamin D, more than double your daily recommended B12, and ¾ of your daily recommended selenium, a mineral that enhances your blood flow, boosting your immune system.

Farro: ¼ cup of this ancient grain will provide you with 7 grams of protein and an equal amount of fiber. While high in carbohydrates at 37 grams, these are complex carbs that your body processes slower than simple carbohydrates, helping you burn energy more consistently and steadily.

Fennel: This bulbous veggie provides protein (one bulb has almost 3 grams), nearly half of your day’s vitamin C, 30 % of your daily fiber, 27% of potassium (K), and pretty fair amounts of a plethora of other vitamins. The entire plant is edible, and one bulb is just 73 calories. You’ll reap the largest amount of health benefits by eating farro raw; but cooking fennel gives it a deeper flavor. Try roasting it with some olive oil!

A well-balanced diet is key to a healthy lifestyle, so incorporating a wide variety of foods is crucial! Test these out and see how they work for you in conjunction with your other favorite healthy foods (and feel free to share them with us via email), and stay tuned for more of OUR favorites!

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