Go Nuts for a Healthy Eating Habit

Trying to maintain a daily healthy eating habit is almost impossible mainly because healthy foods can be expensive for the budget, but cooking you own food is the only solution for a heathy eating habit, fast and processed food is what most daily wage earner eat everyday mainly because it 's what their budget can buy. Many study shows that maintaining a daily healthy eating habit can be very beneficial for our health , most importantly for people who are on a daily grind. Work pressure, stress and unhealthy working environment are the main contributors to a very toxic and unhealthy living. But daily eating habit doesn't necessarily need to be expensive, it's how you plan it and what kind of food you have to eat to keep a daily healthy eating habit. For you to start a daily healthy eating habit here are some pointers to keep in mind.

1. Plan your meals: Planning your meals for the week can help you buy only what you need and avoid impulse purchases. Buy what you think your budget can afford, buying on impulse is not only wasteful it also strains your budget.
2. Buy in bulk: Buying staples like rice, beans, lentils, and oats in bulk can save you money in the long run. Look for deals at bulk stores or consider joining a co-op. But don't over stock that some of food purchases go stale.
3. Shop seasonal produce: Seasonal fruits and vegetables are often cheaper and fresher. Visit local farmers' markets or check for sales at grocery stores. Buying seasonal produce is a guarantee you can get the cheapest produce because they are a plenty and most produce seller wants to sell all their produce before the day ends, so tomorrow they can sell another set of fresh produce.
4. Frozen fruits and vegetables: They're often just as nutritious as fresh produce and can be much cheaper. Plus, they won't spoil as quickly, reducing waste. And they are guaranteed healthy food and fruits is the fastest and healthiest snack in the fridge.
5. Choose cheaper protein sources: Beans, lentils, tofu, and eggs are all affordable sources of protein. Incorporate them into your meals instead of more expensive options like meat and seafood. They are also the easiest to cook and the best source of protein for a buck.
6. Limit processed foods: Processed foods tend to be more expensive and less nutritious than whole foods. Stick to the basics and prepare meals from scratch when possible. There's no substitute to cooking when it comes to healthy eating.
7. Use leftovers: Don't let leftovers go to waste. Get creative and incorporate them into new meals or use them for lunches the next day. Left overs are the best source for creating or cooking new dishes, just be imaginative.
8. Compare prices: Check prices at different stores or online to find the best deals. You may be surprised at how much you can save by shopping around. This is definitely helpful if you are on a tight budget and still want to eat healthy.
9. Grow your own food: If you have space, consider starting a small garden to grow your own fruits, vegetables, and herbs. It can be a fun and cost-effective way to add fresh produce to your meals. There's absolutely no reason why you can't plant your own food, you can go online to check how to plant your own food in your apartment.
10. Stay flexible: Be open to trying new recipes and ingredients. Sometimes, what's on sale or in season can inspire delicious and affordable meals. Just like No. 7 above, you just have to be imaginative when it comes to cooking, simple ingredients can produce excellent healthy food.

But if you're always on the rush and have little to no time for cooking there's still a way to eat healthy food and snacks, my best to go healthy food and snack is Nuts. yes, nuts the lowly and sometimes ignore little food is the most nutritious, to keep healthy body weight and helping to reduce your risk of certain health conditions like heart disease. They can be added to any food or fruits or they can be eaten without anything added just nuts. This little food are a great source of fiber, antioxidants, vitamins and minerals, healthy fats and protein, now if that's not healthy food nothing is. For me i always mix nuts and fruits in my oatmeal every morning, and eating nuts while in office (breaktime or not). Here are 9 nuts that you can eat on the go or just anytime.

1. Almonds - are well-liked for their delicious taste, impressive nutritional content, and affordability. They can be enjoyed either in their raw state or roasted, and are frequently processed into almond butter, flour, and milk. Almond is also rich in Vitamin E an antioxidant to protect your cells against oxidative damage.
2. Pistachios - named after the Greek word pistákion meaning "the green nut," have been consumed since 6,000 B.C. These vibrant nuts are rich in nutrients while being lower in calories and fat compared to several other types of nuts, a good source of numerous nutrients, including vitamin B6, which your body needs for nutrient metabolism and immune function.
3. Walnuts - These nuts provide a valuable source of copper, a mineral essential for the production of enzymes involved in energy generation and neurotransmitter synthesis in the body. Copper also supports immune function and the development of blood vessels. Studies indicate that walnuts promote heart health and may lower several risk factors associated with heart disease, such as elevated levels of blood pressure, LDL cholesterol, and triglycerides. Moreover, walnuts contain notably higher amounts of ALA omega-3 fatty acids compared to other nuts. Furthermore, both human and animal studies suggest that consuming 1–2 ounces (28–57 grams) of walnuts daily could enhance brain function and mitigate risk factors for dementia, including heart disease and type 2 diabetes.
4. Cashews (my favorite) - Possess a crunchy texture and smooth consistency that complements both savory and sweet recipes. They can be enjoyed in their raw form, roasted, or as nut butter. These nuts offer a rich supply of various nutrients crucial for maintaining bone health, such as protein, vitamin K, magnesium, and manganese.
5. Pecans - Known for their subtle flavor, are commonly used in cakes, pies, and salads. They provide a beneficial dose of the mineral zinc, which is vital for supporting immune function, facilitating wound healing, assisting in DNA synthesis and contributing to growth and development.
6. Macadamia Nuts - Rich in healthy fats and relatively lower in carbohydrates compared to various nuts, these nuts are favored by individuals following low-carb diets. A comprehensive review conducted in 2015, which analyzed 61 clinical trials, revealed that consumption of tree nuts, including macadamia nuts, could potentially lower LDL cholesterol, triglyceride, and blood sugar levels.
7. Brazil Nuts - Brazil nuts are abundant in various nutrients, particularly the mineral selenium. They boast high levels of essential vitamins and minerals like vitamin E and magnesium, which play crucial roles in regulating blood sugar and blood pressure, supporting nerve function, facilitating energy production. Brazil nuts stand out as one of the most concentrated dietary sources of selenium, a vital nutrient necessary for thyroid hormone production and DNA synthesis.
8. Hazelnuts - Nutritionally dense, containing a combination of healthy fats, protein, and fiber, Apart from serving as a rich reservoir of vitamins and minerals, hazelnuts are potentially endowed with antioxidant and anti-inflammatory properties due to their abundance in beneficial plant compounds.
9. Peanuts (my to go nuts anytime anywhere) - Peanuts provide a substantial amount of plant-based protein. Abundant in polyphenol antioxidants and rich in folate, a crucial B vitamin essential for fetal and placental growth during pregnancy. Several studies indicate that peanuts might reduce the risk of cardiovascular diseases, including coronary heart disease and stroke. However, it's important to note that this benefit doesn't extend to peanut butter.

Just a cautionary note, if your allergic to nuts don't touch any of these nuts or any kinds of nuts. Better consult your doctor or any allergist to know if you can eat nuts. But aside from people having allergy to nuts, it's the safest food to eat and the best source of nutrients for packed in a very little body. So what are you waiting for? Start your daily healthy eating habit.


Source:
https://www.healthline.com/nutrition/9-healthy-nuts#peanuts

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