Who does not love to eat? Eating is necessary because it helps us all survive but overeating can also be a bad thing because it can lead to a lot of health issues. We can always choose to eat healthy foods in the right amounts. By choosing to eat a healthy diet, we can avoid having health issues, continue eating and still live happier lives.
Eating healthy combined with the right type of exercise can actually improve the quality of your life. There is a long list of healthy food you can eat that can provide the daily nutritional needs for your body but knowing which health food is better to eat can be confusing. Below is a list of some healthy foods and their benefits which may be able to help you decide which better foods to eat.
Oatmeal
Oats are loaded with beta-glucan which is a kind of fiber that reduces cholesterol if eaten frequently. It is also rich in folate, potassium and omega-3k fatty acids. Any kind of oatmeal is healthy to eat but it is best taken when mixed with honey, fruits or nuts. Steel-cut oats contain more fiber than the other variants but these take 15 minutes to fully cook.
Greek yogurt
Compared with regular yogurt, Greek yogurt is creamier and tangy in taste. It contains more calcium and protein that is guaranteed to keep you full all through the morning. The plain, non-fat variety is best eaten with a little fruit.
Wheat germ
This is one of the healthiest ingredients that you should have in your diet. You just need 2 tablespoons of wheat germ a day and you are provided with 15% of Vitamin E and 10% Folate that you need daily. It is a delicious ingredient to mix with cereal or yogurt and you can make smoothies out of it.
Grains
Whole-grain bread, pasta or other foods are rich in complex carbohydrates and fiber and also low in fat making you feel full longer and prevents you from overeating. Avoid baked goods like muffins, rolls and donuts because they contain 50% fat calories as well as products with just white flour or white rice as they contain fewer beneficial nutrients and lack the fiber content.
Fruits and Vegetables
Both are low in fat and rich in vitamins, minerals and fiber. They complement your diet with flavor and variety. Using non-fat or low-fat yogurts and salad dressings are not only healthier alternatives but also effective to use with fruits and vegetables if you are trying to lose weight. Vegetables are also healthier to eat raw, broiled, steamed, baked or tossed with small amounts of olive oil, herbal seasonings and pepper. Baked sweet potatoes are also fun to eat alternatives if you can’t tolerate eating other forms of cooked vegetables.
Meat, Poultry and Fish
The healthiest way to eat meat especially pork, beef, lamb and veal, is to cook it by roasting, baking and broiling. To stay healthy, trim the outside fat off the meat before cooking. Select lean and low-fat cuts of meat. To season meat use herbs, spices, nonfat marinades and fresh vegetables. Avoid gravies, salt and high-fat or sugary sauces.
Fish is best prepared by steaming, baking, poaching and boiling. Fresh fish has a clear color and smell, is firm and springy to the touch. If you can’t access fresh fish, choose frozen fish instead. Eating seafood two times in a week promotes health because you will be receiving a good supply of Omega-3 fatty acids and polyunsaturated fats. These nutrients help lower your risk of having heart disease.
Poultry is best served roasted, broiled and baked. Skinless poultry could be served stir-fried or pan-broiled. Chicken breasts are rich in protein and low in fat. Eating duck and goose are rich in fat so avoid eating them or don’t eat them very often.
Fats, Oils and Sweets
Eating too much fatty food makes you gain calories and increases your risk for deadly diseases. Too much sugar or sweets in food and drinks can add calories to your diet. Switch to drinking pure water or unsweetened drinks. Teas, non-fat or reduced-fat milk and milk alernatives are healthier choices.
Leafy greens
Greens tend to be bitter but that’s because they contain phytochemicals. Not all greens are the same. Those that are the most nutritious and filled with fiber are kale, amaranth, broccoli rabe, mustard greens, Swiss chard, bok choy, spinach and broccoli. To make greens taste better, you can mix them into a salad and pour some dressing. You can also cook them by sautéing in onions and garlic or by including them in a sandwich.
Flaxseeds
Just 2 tablespoons of flaxseed provides you with 100% of your required daily intake of omega-3 fatty acids. It has a nutty flavour, rich in lignan and fiber. It is proven to help prevent breast cancer.
