According to Shape magazine, http://www.shapemag.co.za/, the following foods are healthy and filled with optimum nutrition and they wont break your budget
Yogurt
Keep your "good" digestive bacteria at a healthy level with yogurts containing live, active cultures.
Wild Salmon
It contains omega-3's, which help maintain heart health. Why go wild? Farm-raised salmon can be more prone to disease and may have been exposed to or treated with antibiotics.
Egg Whites
Even with yolks, eggs have just 293 to 334 kilojoules each—but that yellow center is high in cholesterol. Buy fresh eggs and then take out the yolks for a quick boost of protein in your breakfast.
Leafy Greens
Healthy greens like broccoli, cabbage and kale have optimum nutrition and are loaded with a plant chemical that may help lower your risk of cancer.Other dark, leafy greens, are loaded with iron and vitamin K.
Blueberries
There’s no way to talk about super diet foods without mentioning blueberries, which contain antioxidants and double as an anti-inflammatory. Aim for about half a cup a day.
Almonds
Not only do almonds help reduce bad cholesterol, they may help you lose weight—according to a study published in the International Journal of Obesity.
Black Beans
They're high in fiber (a major plus) and offer other optimum nutrition components, such as calcium, iron and folic acid. So toss them in an omelet or make a black bean soup.
Apples
Apples are packed with fiber and may help reduce your risk of heart disease. They also contain the mineral boron, which is good for bones.
Tomatoes
Tomatoes contain an antioxidant called lypotene, which may help prevent certain cancers. Studies have also shown that tomatoes can lower cholesterol, as well as reduce blood pressure and maintain healthy cellular growth (which is a fancy way of saying it can help you have healthier hair, nails and skin). Your best bet? Eat plenty of tomato sauce. You’ll be able to pack in more nutrients than by just downing slices alone.
Orange Juice
Orange juice contains heart healthy omega-3's, as well as potassium and—you guessed it—vitamin C.
Sweet Potatoes
Sweet potatoes have five times the "required" amount of beta carotene your body needs. So what does that mean? For one, healthier skin. Beta carotene can help prevent against sun damage. It may also boost your immune system, preventing you from getting sick from colds and other infections this winter.
Wheat Germ
Wheat germ contains magnesium, which helps keep your bones healthy in addition to reducing stress and maintaining healthy insulin levels. It also has iron, fiber, calcium, potassium and even zinc.
Pomegranate
This tangy fruit comes with a punch of antioxidants, including tannins and anthocyanins. It's a must-have addition for any heart healthy diet since it may help blood flow and reduce levels of bad cholesterol.
Hot Peppers
Chilies don't just spice up your favorite recipes—they’re also packed with vitamin C and may help reduce pain levels. They may also help you lose weight.
Oatmeal
Down a healthy dose of fiber for breakfast with a bowl of oatmeal, which may help reduce LDL or "bad" cholesterol levels, as well as provide nutrients, such as vitamin E, iron and magnesium. Source URL: http://pukitattoo.blogspot.com/2010/01/15-foods-you-shoulds-always-have-in.html
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