It is not that hard to eat healthy. All you need to do is set aside food from certain groups and eat it on a daily basis. For example, you need to consume fruits and vegetables that are rich in vitamins and minerals. You also need to consume food that is high on antioxidants and of course; you also need to load up on your beverage intake too – without the added sugar.
Aside from that, your meals must also be fibrous, must contain lean protein and a bit of good fat too like MUFAs or monounsaturated fats. All these characteristics of foods joined together, you will be eating healthy meals from breakfast to dinner.
Why do you need to eat these foods? It is simple, really. The question is – do you want to live longer? The answer to this is YES in bold letters. We all want more time, more months and years. Everybody wants to live a longer life. This is the main reason why people eat balanced meals that is also full of necessary nutrients because these foods will assist the body in functioning properly.
If the body is functioning as intended, it will lessen the risk of developing fatal cancer cells, cardiovascular disorders like high blood pressure, high cholesterol levels and heart diseases. When you pick the food you eat, your body will also get fit. And who doesn’t want that? With this, the effort will be on your part. You have to prepare meals that are nutrient-packed so that you will benefit from it.
Fruits and Vegetables Full of Vitamins
It is important to choose which fruits and vegetables will be included in your daily diet. Not all fruits and veggies are super healthy. They are not created equal even sister-veggies or sister-fruits.
For example, on lettuce – the iceberg lettuce contains 14 calories for every 100 grams. It has 1.2 grams of fiber and 10% of recommended daily allowance in Vitamin A. That’s it. The Romaine lettuce, on the other hand, has 17 calories per 100 grams. But its Vitamin A value is 174% of the RDA. It has less sugar than the iceberg lettuce and more fiber and protein content as well. Both are lettuce veggies but they are far from each other when it comes to nutritional value.
With this, you need to understand that some fruits and vegetables are better than others.
Kale and Spinach are among of the top green leafy veggies in the vegetable world. Actually, they are called super foods as both vegetables are packed with Vitamin A, K and C. It also has lutein for the eyes and zeaxanthin too.
You will also benefit from eating Broccoli and Brussels sprouts. These foods are rich in Vitamins C, E and K. According to the “Anti-Cancer Agents in Medicinal Chemistry”, the sulforaphane levels of Broccoli and Brussels sprouts can greatly decrease the chances of developing cancer.
Let’s go to something red like bell peppers and tomatoes. Tomato is not a vegetable. It is a fruit and like the bell pepper, its redness is the reason why it is filled with lycopene and Vitamin C. The American Cancer Society states that these foods can lessen incidences of stomach cancer and prostate cancer, as well.
When eating fruits, always go for berries because these foods are oozing with antioxidants. Blueberries, strawberries and cherries are fresh and great to eat. They taste the best too plus a serving of these fruits are low on calories while providing high fiber content.
Foods and Drinks Rich in Antioxidants
Why do you need antioxidants? Well, the world is polluted as it is today and because of that, the body is open to free radicals. These free radicals destroy the body’s cells and make it weak. It induces premature aging. This can also cause certain diseases like cancer and heart ailments because if the free radicals succeed in destroying the cells, it can’t work properly.
Now, which foods and drinks are rich in antioxidants? Coffee may have caffeine but if you drink 1 to 3 cups in a day, it will give your antioxidants a great boost. Tea is also a great beverage which contains antioxidants. Don’t add sugar to these drinks though or if you need something sweet, use less than a teaspoon of brown sugar or pure honey.
There is also a study about dark chocolate consumption. It is also safe to eat this food every day as long as it is less than a serving. It will also add to your antioxidants reserve. Aside from that, it will lessen your bad cholesterol and increase your good cholesterol levels.
It is important to eat foods that contain a big percentage of fiber. This nutrient is responsible for assisting the body in healthy digestion, reducing bad cholesterol levels and regulating the blood sugar levels. What are these fibrous foods that you must eat?
You must have heard the saying – an apple a day, keeps the doctor away, right? Well, apple is a fruit rich in fiber. Another fiber-enriched food is oats. Aside from that, oats are also helpful in controlling the upsurge of LDL cholesterol. You will also benefit a great deal of Vitamin B, Folate and Potassium, thanks to oats.
This may sound new to you, but have you tried sweet potatoes? Well, these are very nutritious too. Sweet potatoes contain Vitamins A, B6, C and beta Carotene. It can improve lung development, according to Thorax.
Lean Protein Foods
It is not just enough that you eat foods with protein. You must eat those foods which contain “complete protein”. Complete protein that all the essential fatty amino acids are present and your daily recommended allowance for it will be satisfied.
You better try the regular and unflavored Greek yogurt. It is a calcium-packed protein food that also contains bacteria to facilitate a healthy tummy function. You will also benefit from eating lean beef. This food is packed with Iron and Zinc.
As for eggs, you already know that it is a great protein food. You must eat the egg yolk together with the egg white. The cholesterol story on eating eggs is a myth, by the way. Some foods that is rich in protein – edamame, black beans and lentils. It will protect your body against heart diseases, obesity, diabetes and cancer.
Healthy Fatty Foods
They say that fats in foods can block the arteries and cause obesity. At one point, that statement is true but it depends upon what type of fat is being consumed. If you eat the healthy fats, then, it won’t clog your arteries or make you plump. It can even assist in your weight loss regimen.
You can eat a serving of avocado once or twice a week. It is full of MUFAs or monounsaturated fats which aids in blood clotting and normalizes cholesterol levels. You will also benefit from eating roasted and unsalted almonds. The serving size of nuts is a handful or the scoop of your palm and no more than that.
Fishes rich in Omega-3 fatty acids like salmon, sardines and tuna are healthy fats too. It can save your body from potential cancer growth and preserve your brain function, as well.