Eating healthy and nutritious is not much difficult. All it takes a little bit of careful planning and preparation for making healthy meals. In this article, we will discuss about the healthy foods to eat every day to stay fit and healthy and provide you some important tips that will help you to maintain a healthy lifestyle.
Fruits & Vegetables
Fruits & vegetables provide your body nutrients with antioxidants, fiber and vitamins. They will also help to keep your teeth and bones healthy. Fruits can be eaten at least twice a day. Vegetables should be eaten at least three times a day mixed with meat, fish, chicken or simple mixed greens all together.
Whole grains provide fiber, protein, and minerals like iron, magnesium, zinc and selenium that our bodies always need, whole grains also can help to regulate blood sugar levels. You should have at least three servings of whole grains per day such as cereals, pasta, rice or oats, you can also add handful of crackers and cookies as well.
Lean meat is a good source of protein and iron, in addition to some B vitamins, zinc, selenium and vitamin B12. You should have at least three servings of lean meat per day to get essential proteins our body needs to maintain healthy muscles.
Olive oil is a basic ingredient in the Mediterranean diet. Olives are very much rich in polyphenols and these polyphenols acts as antioxidants and protect the body from cell damage. In 2018, study shows that the phenolic compounds in edible fats have anti cancer and anti inflammatory properties. Although scientists are conducting more research on olive oil benefits, this study suggested that people who consume less edible fats may want to increase their intake with olive oil.
Research shows that eating nuts every day can be beneficial for health. For example, in 2019, study involving over 16,217 individuals with diabetes found that individuals who ate 5 or more servings of the nuts often or weekly had a lower risk of coronary cardiopathy disorder, and lower mortality than people who ate less than 1serving of nuts per month. The tree nuts were more beneficial than peanuts in preventing heart conditions.
In 2020, study suggested that some people also reluctant to eat nuts because of their high fat concentration. However, the scientists seen that nuts are nutritious foods that do not have any adverse effect on weight, they may help to reduce weight.
Some people are unable to eat nuts due to allergy. People who can not eat nuts, choosing plain, unflavored, and unsalted nuts is a healthy option. Almost all nuts contain minerals like calcium, magnesium, and zinc. Brazil nuts are amongst the most effective dietary sources of the selenium, one nut provide 95.8 micrograms. This is more over the daily requirement of 55 mcg in adults.
Greek yogurt is so creamy and high in protein, which helps to keep you full for a long time. Greek yogurt contains calcium which is essential for bones health and it also contains probiotics, it’s a good micro organism with number of medical advantages. Greek yogurt is a simple method for getting protein consumption. Greek yogurt is additionally a decent combination of calcium and Vitamin D, which are essential for solid strong bones.
Mixed greens help us feeling fuller in fewer calories, eating a healthy diet including vegetables such as greens, tomatoes, and carrots can provide nutrients, minerals, cell reinforcements, and fiber to your diet, reducing your risk of chronic illness and counter various viruses & bacteria. It is also useful to restore cell damage.
Eggs are a great source of vegan protein, each egg contains about 70 calories and 6 grams of rich protein. Egg yolk also contains lutein and zeaxanthin. These two cell enhancing agents help in keeping your eyes healthy. In fact, research also suggests lutein and zeaxanthin can reduce the risk of age related eyes macular degeneration, which is a major cause of vision loss over the age of 50. It is also observed that lutein can also protect skin from the sun’s UV rays.
Oats are considered as morning meal and an incredible food, the simplest method to increase your fiber is eating more oats, this is best supplement for getting pure fiber and the most people don’t enough fiber in normal meals. Oats is the only plain grain which has no additional sugar, eating oats with peanut butter has many health benefits and it also provides necessary proteins as well.
A healthy eating is necessary for good health. It gives strength to our body to fight against many diseases, eating a variety of organic foods always help in maintaining healthy life, with above tips about healthy foods help you to maintain your healthy lifestyle.