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5 Healthy Foods You Should Include in Your Diet

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A healthy diet can help to reduce your risk of heart disease, lower your chances of cancer, and improve your overall quality of life. When it comes to eating healthy foods, though, not all foods are created equal—some are healthier than others, and some are even very bad for you if consumed in excess.

The following list details five healthy foods that you should include in your diet as part of a balanced diet that includes nutrients from many different food groups (including vegetables, fruits, whole grains, etc.). These five healthy foods can help improve your health while also keeping you feeling satisfied without unnecessary calories or fat.

Avocado

The green fruit of an avocado tree is also one of nature’s healthiest foods. Packed with fiber, potassium and healthy fats, avocados help keep your heart strong, aid in digestion and promote a feeling of fullness. Like bananas, avocados can be used to make creamy desserts that won’t leave you feeling bloated or weighed down.

Try mashing avocado into your morning smoothie for an extra boost of flavor and nutrition; it will keep you full for hours! Or try adding some to your favorite breakfast food—it tastes great on toast or quinoa.

Another great read: Top 5 Tips for Meal Prepping on a Budget

Eggs

A lot of people dislike eggs and think they’re unhealthy. But just one egg packs 6 grams of protein, which can curb hunger and help you lose weight.

Besides that, eggs are rich in omega-3 fatty acids, vitamin D, and antioxidants. Egg whites are especially helpful for weight loss since they contain more protein than whole eggs (and contain less cholesterol). They also take longer to digest than whole eggs and help keep your blood sugar levels steady. If you’re concerned about eating cholesterol, egg options such as egg white omelets or scrambled eggs made with water or unsweetened almond milk can be a great alternative.

Overall, it’s recommended to eat 2-3 daily servings of whole eggs for a healthy diet – so go ahead!

Another great read: 10 Vitamins and Minerals That Support Cardiovascular Health

Spinach

Popeye was onto something when he ate spinach for strength. Spinach is high in iron, vitamin K and antioxidants called flavonoids, which have been linked to reducing inflammation.

This green leafy vegetable also has anti-cancer properties; even better news is that your body doesn’t absorb all of its vitamins and minerals until it’s cooked, meaning raw spinach can be a little tough on your digestive system and potentially cause stomach aches. Boil or sauté it with olive oil and sea salt for maximum health benefits.

Broccoli

While broccoli can be considered an acquired taste, there are several benefits to eating it.

With only 33 calories and about 6 grams of protein per cup, broccoli is a great source of nutrients for people trying to lose weight. Broccoli is also low in sodium and saturated fat and high in potassium—which can help regulate blood pressure—and vitamins C and K. Broccoli has also been shown to reduce inflammation, which can aid with digestion.

The key to maximizing health benefits from broccoli may come from consuming it raw rather than steamed or boiled. When you cook broccoli, you destroy an enzyme called myrosinase that converts glucoraphanin into sulforaphane—the chemical thought to be responsible for most of broccoli’s health benefits.

Another great read: What is the Difference Between a Healthy Diet and a FAD Diet?

Salmon

Although fish isn’t a staple of most weight-loss diets, salmon is an exception. It’s low in calories and high in protein and healthy fats. A 3-ounce serving has about 25 grams of protein and just 125 calories. Plus, it tastes great on its own or as part of a heart-healthy salad with vegetables, olive oil and vinegar for dressing. Other types of fish that you can eat regularly are tuna, cod, tilapia and flounder.

Summary

Eating healthy is one of the best ways to live a long and happy life. The more fruits, vegetables, whole grains, and lean proteins you can eat every day, the better off you’ll be.

Most people already know that eating well is important for health; however, it can be easy to fall into unhealthy habits at home or at work.

To get back on track—and stay there—remember these five healthy foods every day: eggs, avocados, nuts and seeds (like sunflower seeds), yogurt (full-fat Greek yogurt is best), olive oil (extra virgin olive oil tastes great and has many health benefits). Eating healthy doesn’t have to be difficult or expensive. These nutritious options will help keep your body running smoothly!

If you’re interested in learning how to build a healthy and balanced diet for yourself or for loved ones then be sure to check our the Nutrition2change Meal Planning Masterclass.

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