13 Important Foods You Should Eat For A Healthy Diet
Do you face difficulties adjusting your diet? Most people find themselves in this situation since diet changes can get overwhelming. Doctors, however, recommend that sticking to a healthy diet should be everyone’s priority. A healthy diet facilitates growth and protects you from chronic diseases.
As you determine your proper nutrition, you must consider factors such as your weight, age, height, and even activity level. If you are having trouble balancing your diet, you should start making minimal changes in your diet until your body adjusts to the changes. Let us look at the crucial elements that make up a healthy diet. Enjoy!
1. Whole grain bread
If you have been taking refined white bread, you should replace it with brown bread. Whole grain bread contains all the right nutrients you need for optimum health. It contains fiber, magnesium, iron and vitamin B.
These nutrients reduce the risk of heart diseases, diabetes and even certain types of cancer. Apart from being nutritious, whole grain bread tastes better than white bread. It contains only whole grains leaving out refined grains found in white bread.
2. Greek yogurt
The problem with regular yogurt is that it contains a lot of sugar, preservatives and even additives. Choose Greek yogurt which is healthier than the regular type. It is creamy, thick and delicious. Unlike the ordinary type, Greek yogurt has minimal whey content.
It has more protein and healthy fat than regular yogurt. If you take a healthy protein source, you can easily manage your appetite and reduce your calorie intake. Greek yogurt makes you remain full for hours. It also has minimal lactose and carbs. Choose the non-flavored Greek yogurt to avoid consuming excess sugar.
Start your day by taking eggs for your breakfast. Eggs are healthy since they contain a lot of protein and other nutrients like choline plus the yolk is rich in fatty acids which is good fat. By taking eggs in the morning, you reduce the chances of feeling hungry after a short duration. They can help you reduce your intake of calories and even lose weight.
You also need other forms of protein such as nuts. These are healthy snacks that prevent you from cravings. Nuts have a high impact on your satiety and hunger hormones due to the protein content in them.
They can also help you in the preservation of muscle mass during aging or if you are on a weight loss program. By taking nuts, you don’t have to worry about overeating. They also come in a wide range making it easy for you to enjoy the distinct taste of each type.
Many of us struggle with reaching the recommended glasses of water every day. It is, however, the best drink that comes with numerous benefits. Apart from keeping your body hydrated, water can help you manage weight and make it easy for you to burn calories in the body.
When you take water before eating, it reduces your appetite and occupies significant space in your stomach so that you don’t overeat. Replace beverages with sparkling water since it has no calories or sugar.
6. Baked chicken
Food preparation determines how healthy or unhealthy your diet is. Though chicken is healthy, methods of preparing it such as grilling and deep frying making it unhealthy. Using these methods leads to the formation of toxic compounds which increase the risk of diseases such as heart problems and cancer.
If you love chicken, prepare it through baking, stewing, pressure cooking or simmering. Such techniques do not lead to the formation of toxic compounds. You should also get rid of the skin of a chicken before consuming it. This part contains a lot of fats which are unhealthy to your body.
Dieticians advise us to take fish at least twice every week. Though fish has mercury, it has omega-3 fatty acids which are important to your body. The fatty acids prevent your body from inflammation and support your brain and heart health. A study shows that children who take fish from a young age turn out to be sharper compared to those who don’t.
The biggest portion of your meal should always be green. You need a lot of vegetables since they contain vitamins that prevent you from diseases. You should take more greens than carbs and proteins.
Start your meal by taking veggies such as broccoli which helps regulate your blood sugar levels. Vegetables before other food types minimize the speed at which your body absorbs the other nutrients
Berries should be your first choice when it comes to fruits. They contain antioxidants and fiber which curb your appetite and fight free radicals in the body. Fresh strawberries and blueberries have less sugar content compared to dried ones.
10. Healthy oils
Processed vegetable oils are prevalent in our society. They include soybean, canola and sunflower oils. They are not healthy since they lack the healthy fatty acids that our boy requires. Instead of such types, cook with healthy oils such as coconut, olive or avocado oil.
Recent studies have shown that the fatty acid Omega 7 reduces hunger pangs and appetite. This is a game changer for someone who is losing to lose weight. Weight loss happens when there is a caloric deficit. Ultra Omega Burn is a natural supplement that is made for pure Omega 7. Read our Ultra Omega Burn review here.
11. Lean Meat
Lean meat contains low fat and high protein content. Lean meat such as poultry has choline, selenium, and vitamins. Selenium is known for its antioxidant properties since the compound prevents body cells from getting damaged.
The vitamins in poultry support the conversion of carbs to glucose while choline supports the functioning of the nerves.
If you don’t like meat, you can obtain proteins from legumes. It is a food group that includes types such as green beans, kidney beans, and lentils. The plants also contain a lot of fiber, minerals, and vitamins. They have a satisfying texture and delicious taste.
Apart from foods, you should also take supplements to reach the recommended levels of nutrients in the body. One of the nutrients that many people lack is vitamin D. It is a fat-soluble vitamin which supports the immune system and also bone health.
You should take vitamin D supplements if you are not getting enough of it from food. Some people also don’t take fish. This deprives them of receiving omega-3 fatty acids. You can get omega-3 supplements from a local pharmacy.