Healthy eating is determined by the use of a variety of natural foods to meet the needs of the human body. All nutrients must be taken in adequate amount. Balance in eating is the key to getting rid of high blood pressure, cholesterol and to maintain normal body weight and normal blood sugar.
Foods that are rich in soluble and insoluble fiber must be added in the daily diet, this includes whole wheat bread, brown rice, bran, legumes, and beans of all kinds.This also means avoiding the sugar and starchy foods like pasta, white bread and rice.B vitamins, minerals and phytonutrients are transferred through these foods.Some ideas of daily inclusion are one bowl of oats with milk in the breakfast, one slice of bread as a snack, one cup of cooked rice in lunch and one cup of beans in dinner.All sort of grains is good for healthy eating.
Unsaturated fatty acids contain vitamin E and rich in polyphenols, monounsaturated fatty acids. Olive oil, sunflower oil, sesame oil and plant-based oils are healthy to use for cooking, salads and dressings. 2 teaspoons per meal is allowed. Get rid of packed and processed products containing saturated and hydrogenated fats. Some fruits like avocado are also rich in healthy fats. Do not use butter or margarine as well. Stay away from fried foods. All plant oils; fish oil, canola, soy and peanut oils are preferred for healthy eating. Cook through grilling, boiling and baking rather than frying.
Most of the nutritious vitamins and minerals are found in vegetables.Adopt the rule of eating from the rainbow; add red, yellow, green, purple, orange vegetables in a weekly diet.Take lots of raw veggies or with minimum cooking and peeling as a snack and main meals.They are rich in vitamin A, C, B vitamins like riboflavin, iron, and folate and packed with minerals such as magnesium, potassium and selenium as well.Use the following for sure:
All other green leafy vegetables
Cauliflower and other cruciferous veggies
Loaded with vitamins and trace minerals, fruits are must with vegetables. Fruits are sweet and they make people active, start eating a whole apple in breakfast for good metabolism, fiber and taste. Your immunity improves with the addition of certain foods in the daily diet like berries that are an excellent source of vitamin C. Tomatoes are also good but use them in small amounts. Some of them are also disease-fighting foods and they are very tasty, naturally refreshing also as super foods they are good to use in shakes and smoothies with yoghurt. For those who exercise, a melon that is rich in water and guava, banana, cherry, oranges or seasonal fruits must be eaten.
Milk, yoghurt and eggs, cheese and related products are high in calcium and protein. They must be consumed thrice a day. A bowl of yoghurt, a glass of milk, an egg or a cheese slice must be included as a portion in each meal every day. They are good for our brain, mood and bones along with muscle mass and strength. Protect yourself from bad bacteria and stay healthy. Eggs must not exceed than seven times per week. 4 glasses of milk, 4 cups of yoghurt or a slice of cheese is strongly recommended as a daily dose for a stable health and body functioning.
For the synthesis of red blood cells, like eggs, the red meat must be taken twice a week.500 grams of meat in any form is one portion and can be combined with veggies.Oily fish, seafood such as salmon, trout, herring, and sardines are an amazing source of omega 3 fatty acids for the best nervous system and a healthy heart.4 times a week, fish is good to consume.Chicken and other white meat are significant and cost-effective are good to eat.Lean parts are encouraged to use as they provide less harmful fats content as compared to those with skin and fatty areas.The soup from their bones is great for health.
Herbs, seeds and nuts
Herbs like rosemary, thyme, paprika are better to add for taste in foods while eating healthy like black pepper and chili flakes. Avoid ready-made sauces of all kinds. Include a handful of seeds, sesame, cumin with cardamom; cinnamon sticks for flavor through simmer. The nuts like Brazil nuts, walnuts, almonds and mixed variety with figs, coconut and other natural sweeteners are healthy. Add one spoon of honey daily in any beverage, green tea, milk or warm water for extra health benefits.
Taking into consideration, all the food groups and daily portions from them is what defines healthy food intake but as it varies from person to person, one must concentrate on eating all foods in moderation.