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Healthy Foods to Eat Every Day

In News

Creating a balanced diet can be challenging in a quick and easy food culture. Many of us have developed a habit of going with fast-food restaurants for meals and bags of chips for snacks instead of creating meals with fresh fruits, vegetables, and lean meats for any non-vegetarians. So transitioning from processed foods to whole foods, shopping can be stressful and overwhelming. What’s good for you? What has hidden calories in it? And what actually has nutrients that your body needs? Add these seven items to your shopping list and you’re off to a good start.

Ice Pressed Extra Virgin Olive OilAvocado

Creamy and delicious, you can’t go wrong with avocado. It has healthy fats, B vitamins, vitamin K, vitamin E, and even a high fiber content.


If you eat fish, this is the one. Full of omega-3 fatty acids, salmon can reduce your risk of depression, heart disease, and cancer. Sprinkle on some ice pressed extra virgin olive oil and you’re ready for a great meal.

Ice Pressed Extra Virgin Olive OilKale

Perfect for a salad or a vegetable juice smoothie, kale contains a healthy dose of Vitamin C and vitamin K. Cook kale just like you would spinach or sprinkle on some ice pressed extra virgin olive oil and toss in some blueberries.


The ultimate brain food, blueberries are the perfect on-the-go snack or a complement to a meal. They are high in fiber, antioxidants, and phytonutrients. The great thing about blueberries is that they’ll protect against cognitive diseases and hypertension.

Ice Pressed Extra Virgin Olive OilBroccoli

If you need more snack options, add broccoli into the mix. High in fiber, calcium, potassium, vitamin C, and the tree-like vegetable also has anti-inflammatory qualities.


This category includes beans, peas, and lentils which are all surprisingly diverse foods. Adding some extra legumes into your diet can help lower your risk of heart disease.

Ice Pressed Extra Virgin Olive OilIce Pressed Extra Virgin Olive Oil

An item that ties many of these foods together, olive oil is a great addition to your grocery list. Ice pressed extra virgin olive oil is high in monounsaturated fats, antioxidants, it has anti-inflammatory properties, and it can even prevent heart disease and stroke.

What Meals Can You Make With These Foods?

First, it’s important to note that creating meals should be fun! With just these seven ingredients, you can create a variety of meals that are delicious, healthy, and gives your body essential vitamins and nutrients. And even without salmon, you’re still getting plenty of protein by adding in legumes.

For a bright and fresh meal, start with some steamed broccoli, cook down some kale and top on some blueberries and make up some toast with avocado and you’re good to go! Don’t be afraid to add some salt and pepper for some additional flavor.

If you’re looking for some ice pressed extra virgin olive oil, find it at MaryRuth Organics. Our olive oil is vegan, gluten-free, soy-free, and is handmade from only the best olives. Find this and other products that can help improve your quality of life, including hand lotions, face creams, and the best natural probiotics for a healthy body.

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