7 health foods you already have in your fridge| NBC News Health|healthy food - food hacks | best 7

7 health foods you already have in your fridge


It’s time to simplify healthy eating, starting with some basics. Eating a variety of fruits and vegetables, plant and animal proteins, heart-healthy fats and whole grains is the best foundation to support good health. While personal preferences, food allergies, or medical concerns may vary, use this “starter set” of seven top foods that are not only nutrient rich, but also economical and versatile, as a foundation for your own personal plan.

1. Eggs
Eggs are one of nature’s perfect proteins since they contain complete, high quality protein that is easily digested. A nutrient powerhouse, one large egg contains about 75 calories, 8 grams of protein, 5 grams of fat, along with a variety of vitamins and minerals, including B-vitamins, selenium, and vitamins A, D, and E.Choline, a nutrient important for brain health — and one most people don’t get enough of — is another special benefit of eggs.


2. Potatoes
Potatoes are one of nature’s most nourishing and nutrient rich carbohydrates. One medium potato (that's about the size of your fist) has about 110 calories and nearly half your day’s requirement for vitamin C, along with potassium (more than a banana), vitamin B6, magnesium, and a hefty dose of fiber when you eat the

3. Flank Steak
Red meat can be an important part of a healthy diet when the meat is lean and served in small portions. There are more than 25 cuts of lean red meat available and flank steak is among the most popular for its taste and affordability.


4. Low-Fat Yogurt
Yogurt comes from milk and contains the same set of nutrients, plus more. A 6-ounce serving of plain, low-fat yogurt has about 9 grams of complete protein (or double that amount for strained, Greek-style yogurt), calcium, vitamin B-12, potassium, and magnesium. One serving of yogurt has about one third of your calcium needs for the day! Yogurt, like milk, is also fortified with vitamin D.


5. Carrots
Colorful vegetables are a mainstay of healthy eating. And carrots are plentiful and economical, plus they're available year-round. They are also a powerhouse of beta-carotene (vitamin A), and fiber. Like most vegetables, they are also high in water, which helps support hydration. Carrots are crunchy and sweet, so they're veggie accepted by children and adults alike. It’s often one of the first foods for babies, because of its taste and texture.


6. Nuts
Few foods can beat tree nuts for a nutritious punch of protein and heart-healthy fats. Nuts are a good source of omega-3-fats, fiber, vitamin E, and the amino acid arginine. Together, these nutrients support heart health and circulation, as well as both muscle and brain function. A superb plant protein, tree nuts — like almonds, walnuts, cashews, hazelnuts, pistachio nuts, and Brazil nuts — are very versatile.
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7. Apples
Does an apple a day really keep the doctor away? Science seems to think so! Apples are loaded with vitamins, minerals, fiber, and water. They are rich in antioxidants and flavonoids




Madelyn Fernstrom is NBC News Health and Nutrition Editor.
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