nutrition hacksWas one of your New Year’s resolutions to lose weight? If you’re like the majority of Americans, you committed to finally getting that number on the scale to budge in your favor—and have already fell off the wagon. Studies show that in only three weeks, all those good intentions for the New Year tend to go down the proverbial drain.

The good news is, it’s not too late to get back on track—and a great place to start is with a well-stocked kitchen. First do a kitchen cleanse and clear out all the evil temptations, and then use the list below to replace your pantry and refrigerator items so you can hack that diet and get on board with healthy eating.

1. Eggs. These babies are truly a superfood, as they are one of the few considered to be a complete protein. This means they contain all of the nine essential amino acids our bodies need to function at the optimum level.

2. Green leafy veggies. Load up on at least one of these, whether it’s Brussels sprouts, collard greens, broccoli or a salad green such as spinach, Swiss chard, kale, Romaine, mustard greens, arugula or butterhead. Leafy greens are rich in fiber, which fills you up and promotes healthy digestion, and packed with an array of valuable vitamins, minerals and phytonutrients, including chlorophyll, which alkalinizes our blood.

2. Something orange. Choose butternut squash, sweet potatoes, yams, orange bell peppers, carrots, cantaloupe, pumpkin, grapefruit, papaya or apricots for your fill of beta-carotene, a carotenoid that converts to invaluable vitamin A in the body, which boosts immunity and promotes healthy skin, mucus membranes and eyesight.

3. Colorful produce. Up your antioxidant ante by choosing a colorful array of fruit, from fiber-rich apples, bananas, grapes and pears to berries, oranges, watermelon and prunes. When it comes to veggies, mix it up with lycopene-packed tomatoes and asparagus, as well as any other of your favorites.

4. Lean poultry. Lean protein sources, such as chicken breast and turkey, are a must as they help our bodies build the lean muscle mass we need to burn more calories on a daily basis.

5. Seafood. Fish and shellfish are also excellent sources of lean protein and omega 3-fatty acids. Opt for shrimp, mackerel and wild-caught tuna, halibut, tilapia and salmon.

5. Whole grains. Another must as they are filling, while providing a great source of fiber and other important nutrients.

6. Beans and legumes. This category is especially important for vegetarians, as they provide both protein and dietary fiber.

7. Nuts and seeds. Opt for nuts rich in omega-3 fatty acids, including cashews, Brazil nuts, almonds, walnuts, pistachios, pecans and Macadamia nuts. Some excellent seed choices include pumpkin, sesame and sunflower. For best results, select raw and unsalted options.

Make sure you go beyond good intentions and buy items you really are going to eat and prepare. Choose your favorites from the categories in this list of healthy hacks, hit the store on a satiated stomach and stay on the outer perimeter of the store—all the nasty processed and junk foods tend to be located in the inner aisles. Good luck!

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