Since you were young, you’ve been told that eating healthily is important. This means eating a healthy diet, which includes fruits, vegetables, whole grains and lean meat.
It’s possible that a healthy diet is different than what you imagine. You don’t have to eat the same meals and snacks every day. It’s about keeping a variety of foods that are packed with nutrients in your regular cooking routine.
A dietitian, says: “Focus your attention on foods that are high in nutrition such as vegetables or beans.” Variety is important. You don’t have to eat the same vegetables every day. Instead, choose a new vegetable each day. You don’t want to eat the exact same foods every day.”
You may wonder why it is important to eat a variety healthy foods. If something is healthy, shouldn’t we eat it daily?
It is true that a fruit rich in nutrients like Blueberries can be a great snack. However, there are many other reasons to mix things up.
For example, notes that eating the exact same foods on a regular basis can lead to you missing out on vital vitamins and minerals.
She says that eating foods of different colors will provide more nutrients. A good rule is to try and eat one food from each color of the rainbow. They tend to share similar nutritional properties. For example, foods high in vitamin C include yellow, orange, and red.
You can stick to a healthy diet by changing your diet. Who wants to eat exactly the same food every day? “That’s boring!” When you get bored, your diet will suffer.
List of healthy foods
You can follow a healthy diet by eating a variety from each of the following food groups. These foods also form part of a diet that is heart healthy.
Vegetables
You parents were right. Eating vegetables is the key to a balanced diet. You can’t go wrong with a healthy diet if you pile on the vegetables at every meal.
Leafy green vegetables
Leafy greens are a healthy option. Spinach is a good source of vitamin K and A as well as folate, iron, magnesium and fiber.
“I always keep a large bag of organic spinach or arugula in my refrigerator to use for soups, salads. rice, pastas, protein shakes, and smoothies.”
Do not eat spinach all the time. Don’t be afraid to mix things up. Zumpano warns: “You are restricting your diet by only eating spinach daily.” What about the other green veggies? To be prepared for any situation, I keep frozen kale and greens in my freezer.
Fruits
Fruits can also be a part of a healthy eating plan. But fruit is not created equal. Mangoes, for example, are high in sugar. You should limit your consumption to half of a fruit or share it.
Berries
Berries make a great snack or meal. Zumpano says that berries are low in sugar and versatile, as compared to many other fruits. Blueberries, in particular, are rich in antioxidants. They also contain vitamins and minerals. Blackberries are rich in vitamin C, manganese and potassium, as well as folate. Add berries into whole grain cereals, dry grains, yogurts, smoothies, and salads.
Protein
The importance of protein in the building of strong bones and muscles is not to be underestimated. Not all types of protein are the same.
Animal protein, for example, contains higher levels of cholesterol and fats saturated – both of which increase the risk of heart disease.
Plant-based protein, on the other hand, offers a wide range of nutritional benefits, without many of their downsides.
Soy
Edamame, a type of soybean, is a good source of protein. The green bean contains vitamin C, potassium, iron and fiber. Edamame can be eaten raw or pureed to make a dip.
Legumes
Legumes can be a seed or a plant. Legumes are dried beans and lentils. Technically, peanuts are legumes as well because of the shell. From a nutritional standpoint, however, we classify peanuts as nuts due to their high fat content.
Chickpeas are a complete source of protein, containing all nine amino acids essential. They’re also an excellent source of fiber.
Another great option for legumes that are high in protein is dried beans or lentils. They are a great meat substitute, especially when cooked. Try them in a burger, or simmered with chili. They contain B vitamins, folate and soluble fiber as well as a variety vitamins and minerals.
Starches
Carbohydrates, also known as starches, are the main source of energy for your body. It is important to eat the right type of carbohydrates.
Sweet potatoes
Both sweet potatoes and regular potatoes are similar in terms of nutritional value. Sweet potatoes contain a lot of beta carotene and calcium, but are low in calories and carbs.
Quinoa
Quinoa, a grain from a plant, has all the health benefits and properties of whole grains. It is a great source of zinc, phosphorus and fiber. You can use quinoa to make a vegetarian meal or as a side dish. Add some veggies for a boost.
Fats and oils
A healthy diet must include fat. Unlike protein, the type of fat that you consume is important. It is well-known that consuming too much saturated fat can increase your risk of developing diabetes and heart disease.
Omega-3 fats
Omega-3s, which are unsaturated fatty acids, are essential for the health of your heart and brain. Salmon and tuna are rich in this healthy fat. However, experts caution against overdoing it. Some fish contain high levels of mercury which can be harmful to children, pregnant women and nursing mothers. Zumpano suggests eating 4 ounces omega-3-rich fish at least twice a week.
Nuts
The squirrels are right, nuts are a tasty snack. Walnuts are a good source of plant-based Omega-3 fatty acid, copper, fiber, and protein.
Seeds
Not only birds can eat seeds. Chia and flax seeds both contain alpha-linolenic acids (ALA), a plant form of Omega-3. These seeds are a great addition to smoothies and salads. Add 2 tablespoons flaxseed to yogurt, oatmeal and smoothies.
Oils
Not all cooking oil is good for you. Many are high in fats that are bad for you. Extra virgin olive oils are excellent for low-heat cooking or dressings. Avocado oil is great for stir-fries, but it can also be used in other high-heat cooking.
Eating healthily doesn’t need to be boring. A variety of healthy ingredients can be used to create a delicious breakfast and a beautiful dinner.
