Tag: grocery staples

Fitness Tips

My Top 5 Spice and Seasoning Pantry Staples

melaniewalessustainableliving

Healthy whole foods do not need to be under seasoned and plain. Keep these basic spices and seasonings on hand so you can always add flavor to your meals.

  • Sea Salt
  • Cinnamon
  • Garlic Powder
  • Black Pepper
  • Smoked Paprika

Looking for ways to make all your healthy and homemade meals flavorful? Click here to learn more about my E Cookbooks “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” are dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.

Fitness Tips

My Top 5 Healthy Fat Grocery Staples

melaniewalessustainableliving

Foods rich in healthy dietary fats promote hormonal function and are dense with  energy. They also help make your meals delicious and satisfying. But remember, a little goes a long way!

Next are my top 5 healthy fat sources and portions. Include these in your cart on your next grocery shop so you always have the ability to create amazing and health promoting meals.  

  1. Chia Seeds– 15g 75 calories 5g fat
  2. Olive Oil– 15g 135 calories 15g fat
  3. Avocado– 50g 90 calories 7.5g fat
  4. Dark Chocolate– 15g 80 calories 5g fat
  5. Natural Peanut Butter– 15g 91 calories 7g fat

2 basic guidelines for enjoying healthy fats for overall health and wellness. 

  1. We should aim for a minimum of .8g of dietary fat per kg of our total bodyweight. (or .4g per lb)
  2. 10% or less of our total calories should come from saturated fat.

Looking for ways to make these healthy fat staples a delicious addition to your meals? My E Cookbooks are loaded with recipes and meal ideas to put these ingredients to good use. Click here to learn more about me E Cookbooks “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.