Do you feel like you’re eating too much? Do you feel sluggish? Are you always sick from lack of sleep, high blood pressure, or digestive problems? What can you do to build better habits around what’s on your plate? This article will give you some ideas to choose healthier and smarter choices.
Do you ever wonder — “What could be wrong with me?” Or “How can I eat better?” The answer is simple: bad food. And that’s pretty sad, because the truth is there’s so much good stuff out there — and yet we still have trouble finding ways to make ourselves healthier and wiser together.
We are often told about good nutrition and how important a proper diet is for our physical and mental well-being. However, many people struggle to stick to their diets; however, they get confused or just don’t know where all the good options are. There may be certain specific foods out there that don’t seem to fit in our current eating patterns, but others that seem to fit perfectly. In this case, here are seven examples of healthy foods and how they add up to a balanced diet.
1. Fresh fruits and vegetables
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Fresh fruits and veggies get eaten quickly within minutes as soon as they come into season. Fresh fruits and vegetables add nutrients to help keep us healthy and full. They are an excellent source of vitamins and antioxidants. According to the USDA National Nutrient Database, fresh fruits and vegetables account for over half of the daily intake of vitamin C. Fruits and vegetables also provide fiber, which helps regulate bowel movements. Fiber can help ease constipation, reduce cholesterol levels, and promote weight loss. Some researchers believe that the presence of fiber in the body works as a natural appetite suppressant in helping prevent overeating, and a decrease in calorie intake. Since berries are rich in fiber, strawberries and blueberries make good fruit snacks. These delicious sweet treats have a low glycemic index (GI) rate and are packed with vitamins and minerals. Berries and other types of fresh foods should contain no added preservatives, sodium, or salt when choosing dried fruit, frozen fruit, or canned food. For example, apples, apricots, black beans, carrots, celery, cucumbers, dark chocolate, watermelon, zucchini, kiwi, and winter squash will provide you with enough to last you for several days. You can use these items in smoothies, fruit salads, tacos, or sandwiches. When cooking for yourself, try using any of these recipes to take advantage of the benefits of fresh foods, such as adding them to yogurt, oatmeal, and cereals, salads, soups, and even breakfast porridge!
2. Dairy products
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Dairy products are part of our diet, even if most of us don’t think we need them. Most dairy products like milk, cheese, yogurt, ice cream, sour cream, etc., are considered healthy. If we cut out one or two servings of these products, we can improve our nutritional quality while promoting overall wellness. Dairy products are rich in calcium, which helps strengthen bones; dairy is also rich in iron, which helps produce hormones; and dairy is a great source of protein, which is essential to maintain muscle mass. Also, since they can contain lactose, milk, cheese, and yogurt will typically require no refrigeration while still being a nutritious food choice. Adding a small amount of nuts or seeds can increase their nutritional value as well. A common misconception with these foods is that they cannot replace animal products, but we can easily meet our nutrient needs without adding ingredients from animals. Allowing our bodies to digest plant proteins from natural sources is beneficial for immunity and bone health, along with providing our bodies with B vitamins and iron. Nuts and seeds are also easy to prepare and store away without being overly processed
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3. Meat
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One thing that keeps meat out of our diets is its saturated fat content. High fat meat is known to cause inflammation, and studies have suggested that cutting down on red meats can benefit our cardiovascular health. Reducing our consumption of saturated fat can be helpful in maintaining or increasing healthy body weight. One study found that consuming a higher percentage of white meat foods was associated with a higher risk of metabolic syndrome (the buildup of fats around the organs and other parts of the body) and heart disease. Another one found that moderate amounts of meat consumption was linked to lower body-weight related BMI and increased waist circumference. Consuming seafood and lean meat is a great option since both are low in calories and fats. Lean cuts of beef, pork, lamb, chicken, turkey, and fish are an excellent source of protein, especially when combined with legumes and whole grains like oats and quinoa.
4. Fish
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Fish is a versatile, inexpensive food with high nutritional value. It is a healthy dietary source of omega-3 fatty acids, which has been shown to reduce inflammation, protect bone and heart health, and support brain function. Other research suggests the relationship between omega-3 fatty acid consumption and depression, chronic stress, and diabetes may link back to inflammation. Foods that contain omega-3 fatty acids include oily fish like sardines, mackerel, trout, herring, anchovies, salmon, tuna, and cod. Certain algae and ocean products like seaweed, kelp, and flaxseeds are good sources of omega-3 fatty acid, as well. While fish provides protein, it can be tough to find at restaurants due to high prices. Here are 4 ways you can cook the freshest seafood. If you do go to restaurants, check the menu for less expensive alternatives such as shrimp and crab, or fresh calamari fish. Even something as innocuous as sushi is a great way to enjoy fish. Many restaurants offer rice ball plates full of sauteed and grilled fish, either raw or cooked, with pickles or sauce.
5. Eggs
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Eggs are one of the best sources of protein in the diet. Protein is necessary to maintain strong muscles, which results in improved energy levels. It works its magic by building bones, keeping cells alive, and giving us strength and endurance. The type of protein in eggs is called amino acids, meaning they are made of one of the six main amino acids. These three amino acids are called lysine, phenylalanine, and tryptophan. L-tryptophan is particularly beneficial when eaten along with carbohydrates, which will increase our metabolism and aid in weight loss if consumed regularly. An egg yolk contains 6 grams of protein and 6 grams of carbohydrate per serving. An egg is also rich in magnesium, phosphorus, vitamin D, selenium, potassium, copper, manganese, zinc, phosphorus, B12, riboflavin, biotin, thiamin, riboflavin, folic acid, and choline. Although eggs aren’t very filling, they contain lots of nutrients and good taste, making them a smart choice. Egg whites, or yolks, only contain 2 grams of protein and 1 gram of carbohydrate. Just remember that they are extremely high in calories than the equivalent of a large cheeseburger. We can fill almost anything up with eggs, be it a snack or dinner meal!
6. Fatty Vegetables
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Fatty vegetables, such as potatoes, corn, peppers, onions, tomatoes, and avocados, are filled with flavor and nutritional value. To keep our bodies nourished, vegetables are essential. We must select only those that are low in calories or sodium. Carrots, broccoli, beet greens, Brussels sprouts, asparagus, bell peppers, and green beans are all excellent options. Because these vegetables are high in fiber, they fill us up. But they also provide antioxidants, folate, and iron. Iron may be more important for women than men — because men tend to absorb more of plants’ iron through their diet, whereas women don’t. Women need 2 to 3 mg daily, whereas men need 1 to 2 mg (1). Iron has a direct impact on our mood. Our brains are responsible for producing serotonin, a chemical that regulates our emotions. Low iron can lead to depression and feelings of anxiety, among other psychological issues. Keeping our iron levels high is vital for reducing depressive symptoms.
7. Herbs and Spices
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Herbs and spices are wonderful additions to any kitchen because they are flavorful, convenient, and cheap. Herbs are used in many different and delicious dishes. Poultry is especially delicious when flavored with herbs. Spice blends are popular in Asian cuisines, with cinnamon and ginger dominating. Ginger is another popular spice commonly used, and it is packed with antibacterial properties. Basil, bay leaves, cayenne pepper, garlic, mustard seed, paprika, and turmeric are also powerful spices used in multiple dishes. As for herbs, lemongrass can help fight off colds, and mint and peppermint can alleviate headaches. The herb salvia officinalis is also fantastic for relieving sore throats and easing congestion. Chamomile tea and rosemary oil are other potent herbs proven to serve medicinal purposes.
As with all foods in moderation, there’s a fine line to walk between a healthy diet and unhealthy diet. Sometimes there’s no one right balance between food groups. Food groups are important for optimal nutrient absorption and overall well-being. The problem some people experience is that they feel deprived because their diet does not
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