Hi, it’s Mary Golden dropping by with some nourishing foods to add to the rotation. Five healthy things that stay on my weekly grocery list replay as a busy mom, wellness coach and business owner.
Healthy Plant-Based Fat Food Group
Healthy fats found in foods like avocado, coconut, and pumpkin seeds provide essential fatty acids that support hormone production and overall cellular health. They also help nourish the heart, support brain function, and keep you feeling satisfied and energized between meals.
Pumpkin seeds
Yum, these really hit the spot for that low key crunch and deep nutrition. I can have a handful and feel my hunger satisfied quickly. Pumpkin seeds are superfood because they pack a punch of magnesium, zinc, iron and healthy fat in a teeny bite that is perfect as a yogurt, salad or oatmeal topping or even on its own in a ziploc at snacktime. 🥗
Coconut water
Think sweet and refreshing goodness! Ditch the La Croix, Vitamin Waters, and Refreshers and add coconut water to your fridge this week! It is ultra hydrating, has low acidity, replenishes electrolytes, supports heart health and aids digestion. Basically, coconut water is a healthier, less sugary alternative to sports drinks and other super sweet refreshments, like iced tea and soda. 🥛
Avocados
Avocados are my weekly go-to because their creamy, healthy fats keep me fueled, satisfied, and curb my busy-mom snack cravings. Whether they are smashed on morning toast or served as “green power” cubes, they’re the creamy, heart-healthy superfood my family actually loves to eat. They are packed with essential vitamins like folate, Vitamin E, and Vitamin K that support heart health, brain function, and skin glow, helping me slay the day. 🥑
Fresh and Juicy Fruits
Fruits are rich in vitamins, fiber, antioxidants, and natural enzymes that support overall health. These nutrients help the body with energy production, digestion, immune function, and protecting cells from everyday damage. Below, my personal faves.
Blueberries
These little blue gems are the absolute #1 grab-and-go snack that saves my sanity, requires zero prep, and keeps my 5 year old happy. Packed with antioxidants, they help protect developing brains, strengthen immunity and keep tummies of all ages regular. Plus, I know I’m fueling my own heart and boosting my energy with fiber and vitamins, making it the smartest, easiest staple on my list.
Lemons
Yes, this yellow sour fruit is notorious for being a bit tart and acidic, but lemon is a powerful super fruit that helps cleanse the body and replenish the gut. I mix mine with water, honey and salt for a delicious hydrating lemonade that adds vitamin C and electrolytes to quench your thirst big time. Great for the morning, lemon helps lower bp, prevent kidney stones and enhance iron absorption. 🍋
Let’s hear from my healthy foodies
Which one of these do you like to get on the regular? Does your list change with the season? What else would you add?
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