Two Healthy Foods You Can Rely On At Home Or Eating Out

Eggs and potatoes: they are a pair as old as time. However, make those sweet potatoes, and you have two foods fit not just for breakfast, but for any number of healthy lunch ideas or even quick dinner ideas. Finding easy, healthy foods you can rely on is essential; a study from 2016 found that over 97% of adults in America were living an unhealthy lifestyle. Here are the reasons why you should incorporate these two foods into your healthy food recipes:


You do not have to be Gordon Ramsey to make incredible eggs. Fried, hard-boiled, scrambled, poached, over-easy — this versatile food is simple to make and high in protein, with about 6-8g per egg. However, some people avoid eggs because of their cholesterol content. It is true that eggs contain a significant amount of cholesterol; a large yolk typically contains around 186mg. However, as many nutritionally conscious folks know, not all cholesterol is created equal. According to the American Heart Association, while LDL (low density lipoprotein) cholesterol can cause health issues by contributing to arterial blockages, HDL (high density lipoprotein) cholesterol can actually carry LDL cholesterol away for processing, improving health. According to a study published by PubMed, 24 healthy adults instructed to eat two eggs a day found that, six weeks later that their levels of HDL (the good) cholesterol increased by 10%, while total cholesterol increased by only 4%. Mayo clinic agrees, offering that “the effect of egg consumption on blood cholesterol is minimal when compared with the effect of trans fats and saturated fats.” This food’s delicious taste and health benefits have made it an integral part of innumerable healthy breakfast ideas. Or, throw an egg on top of rice and veggies for healthy lunch ideas and easy dinners.

Sweet Potatoes

While white potatoes and sweet potatoes may be considered interchangeable, in reality, the two are vastly different — in fact, they don’t even belong to the same family. Sweet potatoes belong to Convolvulaceae, the bindweed/morning glory family, while white potatoes belong to Solanaceae, the nightshade family. A key nutritional difference between the two is the presence of beta carotene. While a white potato contains only around 1% the daily value of vitamin A, one sweet potato provides over 400%. According to BBC Good Food, sweet potatoes also contain a significant amount of vitamin C and B vitamins, as well as selenium, calcium, and iron. There is no shortage of fast and delicious healthy lunch ideas involving sweet potatoes. They can add substance to soups, and pair wonderfully with greens, chicken, and of course, eggs!

As you can see, eggs and sweet potatoes are two great healthy foods you can rely on with a ton of benefits! Looking for other healthy food recipes or easy healthy meals? Visit Eat Fit Go today.