Kicking off the New Year with a list of resolutions to get fit and to eat more healthily can be motivating at first, but we all know how difficult it can be to keep up with our goals throughout the year. According to research, a quarter of people failed to keep to any of their New Year’s resolutions in 2017.
Whilst we naturally lapse from time to time, maintaining motivation and achieving goals requires planning to make the task at hand easier. So, when vowing to eat more healthily, having a staple list of ingredients for the weekly shopping list, whilst also understanding their nutritional benefits, is a fantastic way to help you maintain a healthy diet in the long run.
Ensuring these ingredients are central to your shopping list will serve as a foundation to your healthy eating plans throughout 2019.
And with your fridge stocked full of these fresh, healthy ingredients, you’ll benefit from a suitably forward-thinking appliance. Designed to keep food fresher and help to reduce food waste, the innovative AXI refrigerator is our first-ever truly intelligent Food Manager. Using Artificial Intelligence, it puts you in complete control of everything you store and provides a bespoke experience to help you to reduce food waste by letting you know when items are past their best. Fully Wi-Fi connected, you can also control and manage all AXI’s functions via the Wizard App.
As fantastic sources of protein, Vitamin D and omega-3 fatty acids, fish such as tuna, mackerel and salmon should be a regular part of our diet. The star nutrients in oily fish are the omega-3 fatty acids which protect the heart by reducing inflammation, lowering blood pressure and lowering triglyceride levels. Take a look at these heart-healthy fish recipes.
Versatile and packed full of protein and fibre, the likes of chickpeas, kidney beans, cannellini beans and butter beans are essential kitchen cupboard staples. Bean stews are great for hearty winter dishes, whilst you can also try making homemade hummus, which will be healthier than shop-bought versions often high in fat and salt.
Kale, romaine lettuce, spinach, rocket, Swiss chard – these greens are full of fibre, antioxidants and minerals such as iron and calcium. Just add them to salads, sandwiches, soups and stews for an added nutritional boost.
Whilst fresh herbs contain antioxidants, their versatile, punchy and fragrant flavours will help you elevate even the most humble ingredients. Coriander, parsley, thyme, dill, sage, rosemary, mint and basil are key herbs suited to a wide range of cuisines – keep them in the crisper drawer of your fridge or you can pre-prepare by adding them to an ice cube tray, filling the tray with olive oil and storing in the freezer.
Fresh, versatile vegetables such as peppers, cucumbers, tomatoes and lettuce should always be stocked in the fridge, perfect for providing texture and flavour sandwiches, salads and more.
The perfect everyday fruit, bananas are ideal when you’re craving a sweet hit and you’d usually find yourself reaching for a chocolate bar. They can also be added to smoothies, natural yoghurt or peanut butter on toast to tackle those sweet cravings. Take a look at these banana smoothie recipes.
Extra virgin olive oil
The Mediterranean diet is often heralded as one of the healthiest in the world, with its emphasis on fresh fish, vegetables and lower quantities of red meat. One of the central ingredients to this Mediterranean diet is extra virgin oil, which you’ll find in almost every recipe. Olive oil’s monounsaturated fat content is believed to reduce the risk of heart disease, whilst containing antioxidants which reduce oxidative stress throughout the body. Here’s the NHS guide to the Mediterranean diet.
One of the best breakfast cereal options, porridge oats are closely linked to lowering cholesterol, the risk of colorectal cancer, lowering blood pressure and controlling cravings because of its slow-release energy fuelling you throughout the morning. If the idea of a traditional bowl of porridge doesn’t appeal to you, try a Bircher with fruit, nuts and yoghurt.
The lactic bacteria in natural yoghurt is well known for its health benefits, which include immune system support, lower body fat, protection against food poisoning bugs and stronger bones. Yoghurt also providing tackles cravings with its appetite-satisfying proteins.
No cupboard would be complete without a jar of pure honey. Spread it on wholegrain toast, add it fruit and yoghurt, sweeten porridge and even add it to savoury sauces, especially in South East Asian cooking, and reap the nutritional rewards.
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