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The foundation of good health lies in what we eat along with exercise, sleep, and emotional health. Today, we’re excited to talk about five phenomenal foods that should be in your weekly menu and on your shopping list: avocado, eggs, almonds, watermelon, and the ancient grain quinoa. Let’s dive in and explore why these foods are nutritional champions and an important addition to your balanced diet.

What is Nutrition?

As a pillar of good health, nutrition is, in basic terms, the nutrients in the food you eat and how it fuels your body. Excellent nutrition is about choosing the right foods to give you energy and maintain health. It is crucial to eat a balanced diet that incorporates a variety of grains, fruits, vegetables, and good fats.

To go a bit deeper, nutrition is how food affects not only our bodies, but also our minds. Nutrition is like fuel for a car. Poor nutrition can make your body feel sluggish. A highly nutritious diet involves the right mix of:

  • Macronutrients – carbohydrates, proteins, and fats
  • Micronutrients – vitamins and minerals

Together, they also build and repair tissue and give us a sense of fullness. A balanced diet can help with stress and provide us with the energy needed to work hard and play harder. Good nutrition is vital to a healthy, happy life. Let’s look at some of our top five foods that can be a part of your balanced nutritional plan.

5 Must-Have Foods in Your Weekly Menu

There is no need to chase the latest diet fads and trends. Instead of fads, we’ll focus on the power players of nutrition, that have a long history of delivering long term quality nutrition. By understanding the magic within these 5 must-have foods, you’ll build a diet that’s not necessarily trendy but transformative. And now on to our five super foods.

Avocado: Nutrition’s Go Getter

Avocado isn’t just for guacamole. This creamy fruit is packed with vitamins, minerals, and heart-healthy fats. It has more potassium than bananas and is high in fiber. Avocados are incredibly versatile and can be consumed from breakfast through dinner. The possibilities for adding avocado to your meals are endless. Think beyond toast and use them in smoothies, scrambled eggs, mixed green salads, with grilled salmon, sliced over turkey burgers, tacos, deviled eggs, and the list goes on.

Nutritional Facts

  • Serving size: Whole medium avocado
  • Calories: 240
  • Protein: 3 g
  • Total Fat: 22 g (71% monounsaturated, 13% polyunsaturated and 16% saturated.)
  • Carbohydrates: 8.53 g
  • Dietary fiber: 10 g

Avocados also have no cholesterol and are very low in sodium, making this a heart-healthy fruit.

Source: Harvard EDU

Eggs: A Sunny Side of Protein

Eggs are like nature’s multivitamin. They contain a little bit of almost every nutrient you need. A great source of high-quality protein, eggs are also rich in B vitamins which are essential for energy production. Scrambled, boiled, or in an omelet, eggs are always an excellent choice for a nutritious, healthy diet.

Nutritional Facts

  • Serving size: 1 large egg
  • Calories: 54
  • Protein: 6 g
  • Total fat: 5 g
  • Total Carbohydrate: 0.6 g
  • Dietary Fiber: 0

One large egg contains 200 mg of cholesterol and powerful heart-healthy nutrients and vitamins such as biotin and Vitamin A. It is essential to talk with your doctor about adding them to your diet if you are at risk for heart disease.

Source: UDSA

Almonds: The Mighty Nut   

Don’t be fooled by its size – almonds pack a big punch in nutrition. Almonds have been a prized food source for centuries, and for good reason as they are high in healthy fats and nutrients. Tasty raw, roasted, or lightly salted almonds can be sprinkled on salads, blended into smoothies, or enjoyed as a satisfying snack right out of the bag.

Nutritional Facts

  • Serving size: 1 oz
  • Calories: 165
  • Protein: 6 g
  • Total fat: 14 g (80% monounsaturated, 15% polyunsaturated, 5% saturated)
  • Total Carbohydrate: 6 g
  • Dietary Fiber: 3 g
  • Sugar: 0 g

Almonds are known to have some of the highest levels of protein, calcium, vitamin E and other valuable nutrients. It is recommended to consume one serving size daily, which equates to 1 to 1.5 oz or about 25-30 almonds.

Source: MedicineNet

Watermelon: The Sweet Hydrator

Nothing says summer like watermelon. This juicy fruit is refreshing and a great source of vitamins A and C. It’s 92% water and low in carbohydrates compared to many other fruits, making it a favorite for those who follow a keto diet.  

Nutritional Facts

  • Serving size: 1 cup, diced
  • Calories: 46
  • Protein: 0.9 g
  • Total fat: 5 g
  • Total Carbohydrate: 11 g
  • Dietary Fiber: 0.6 g
  • Sugar: 9 g

Fun fact about watermelons – they come in over 1200 varieties and are considered both a fruit and vegetable.

Watermelon, with its refreshing taste and vibrant colors, presents a unique culinary and botanical food. From a botanical perspective, watermelon is unmistakably a fruit, following the definition of a flowering plant that contains seeds. Yet, in the culinary realm, watermelon blurs the lines, finding its way into savory dishes such as salads and salsas.
This dual nature has led to its classification as both a fruit and a vegetable depending on the context. Chefs worldwide have embraced watermelon’s versatility. Whether enjoyed in a refreshing fruit salad on a hot summer day or paired with feta and mint in a savory dish, watermelon continues to defy easy categorization, delighting taste buds with its ambiguity.

Quinoa: The Ancient Superfood

Quinoa, a seed eaten like a grain, is a complete protein containing all nine essential amino acids. There are several animal-based proteins but few plant-based options which makes quinoa a super grain. Popular among vegetarians and vegans, quinoa is also high in fiber and minerals like magnesium. How do you eat quinoa if it is a seed? Quinoa is a great rice alternative that you can eat as a side, add to salads, stir it in porridge for breakfast bowls, and many other ways. Cooked quinoa is an excellent replacement for meat in tacos, meatless meatloaf, and stews.

Nutritional Facts

  • Serving size: 100 g (3.5 ounces) cooked
  • Calories: 120
  • Protein: 4.4 g
  • Total fat: 1.9 g
  • Total Carbohydrate: 21.3 g
  • Fiber: 2.8 g
  • Sugar: 0.9 g

Source: Healthline

As a complete protein, quinoa will have the upper hand nutritionally over brown rice. However, it does have more carbohydrates which may be a concern for those on a low-carb plan. 

Make Changes for the Better

We’ve explored five impressive foods that can take your nutrition to the next level and fuel your body for peak performance. Almonds are for healthy fats and brainpower, avocados are for creamy goodness and fiber, watermelons are for hydration and vitamins, quinoa is for complete protein and energy, and eggs are for versatile nutrition and muscle building.

When you change your diet and want to make better eating habits, remember that consistency is key. Don’t aim for perfection. At least not right away! Steady and consistent modifications are what will create lasting change. Incorporate these five food superstars into your meals regularly and you’ll reap the benefits for life. For a stronger, healthier you, come check out all acac has to offer. We help people at every stage achieve their fitness and nutritional goals. Contact us today to learn more or to request rate information. We are in this health journey together – join us today!