10 ingredients that nutritionists use every day (and you should too!)
When we think of healthy eating, many people imagine complicated dishes with expensive and hard-to-find ingredients. But the truth is that nutritionists focus on simple, affordable and versatile foods that can be used in a variety of ways in everyday meals.
If you want to make your eating routine more nutritious, balanced and practical, it's worth getting to know the ingredients that nutrition professionals love. They are rich in nutrients, inexpensive and work very well in easy recipes: from salads to snacks!
1. Avocado
Rich in good fats (monounsaturated), avocados are excellent for heart health, skin health and appetite control.
How to use it: at breakfast with fruit, as guacamole, in sweet custards with cocoa or even on savory toast.
2. Sweet potatoes
A source of complex carbohydrates and fiber, it helps maintain satiety for longer and provides balanced energy.
How to use it: boiled, roasted, pureed or even in healthy breads and dumplings.
3. Egg
One of the most complete foods, rich in high-quality protein, vitamins and choline (essential for the brain).
How to use it: scrambled, boiled, omelettes, healthy pancakes or even in salads.
4. Seeds (chia, linseed and sesame)
Sources of omega-3, fiber and minerals, they help with intestinal transit, satiety and hormonal balance.
How to use: in yogurts, smoothies, cakes, pancakes or as a topping for salads and fruit.
5. Beans and legumes (lentils, chickpeas)
Rich in vegetable proteins, iron, fiber and B vitamins. Nutritionists value their role in dietary balance and satiety.
How to use: cooked with natural spices, in salads, vegetable burgers or spreads such as hummus.
6. Dark leafy greens (spinach, kale, arugula)
Powerful sources of iron, calcium, antioxidants and chlorophyll, these leaves are essential on the plate.
How to use them: sautéed, in green juices, salads or omelettes.
7. Brown or parboiled rice
More nutritious than white rice, these types offer fiber, magnesium and long-lasting energy.
How to use it: at lunch, as a base for bowls, risottos and even as an ingredient in creative recipes.
8. Garlic and onions
As well as adding flavor, they are considered functional foods because of their anti-inflammatory and antioxidant properties.
How to use: sautéed, roasted or as a base for natural seasonings.
9. Banana
A source of potassium, fiber and quick energy, it is one of the most commonly used fruits in quick and healthy preparations.
How to use it: pure, in cakes, pancakes, porridge or frozen in smoothies and creams.
10. Cocoa powder (100%)
With its antioxidant power, low sugar content and great taste, it's a healthy substitute for chocolate milk.
How to use it: in sweet recipes, porridge, smoothies and brownies.
Conclusion: simple ingredients, balanced meals
These ingredients are not only healthy - they are affordable, versatile and delicious, which is precisely why they form the basis of recipes recommended by nutritionists. The secret is to eat in a balanced way, using the best of natural foods.
If you want to have a healthier routine without complicating the kitchen, start with these items. Your body (and your taste buds) will thank you!
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Mirella