14 Healthy foods for healthy diet
Contents
Time to time, humans are evolving, and so is their lifestyle. In today’s world, people are more into technology, which has made life sedentary. It has also got people more depending on technology, stress, and irregular or unhealthy food habits are reducing the efficiency of humans.
People are not aware about choices they have for healthy foods to add in their diet by which they can make there diet more healthy. so here in this article we have added 14 healthy foods to make you diet healthy.
So what is a healthy diet? Is it difficult to maintain it for an extended period? How can one eat by counting nutrition in a busy life? These are the questions that can trouble any health conscious newbie.
Lets get started by addressing it.
A healthy diet does not mean you have to calculate every bite you eat. A healthy diet means the proper amount of fruits, vegetables, whole grains, and little or no sweetened drinks or processed foods.
A healthy diet is necessary for disease-free life, cognitive development, improvement in work efficiency, and maintains energy in the body. So, if you incorporate key ingredients in your diet, then you no need to spend extra time in calculating your nutrition.
Here are those 14 Healthy food for healthy Diet:
- Sweet potato: Like the potato, sweet potato is a root vegetable with antioxidants, fibers, carbohydrates, sugar, protein, vitamins like beta-carotene/pro vitamin A, vitamin c, vitamin B6, vitamin E, and minerals like potassium, manganese. So sweet potato is a complete meal. One or half sweet potato can do wonders. However, people usually don’t find it healthy.
Including sweet potato in a salad or curry can give you benefits. The best thing about this vegetable is baking/steaming/boiling or cooking does not reduce its nutrition; however, the best way to eat it either steamed or baked sweet potato. Regular consumptions combat vitamin A deficiency as it is a rich source of pro vitamin A. Sweet potato has starch/carbohydrate, fibers, vit.B6, and manganese, which helps in energy production. Including it in the morning breakfast will provide energy to do work all day. Besides, it relieves constipation, improves skin health and immune system, energy booster, and blood purifier.
- Quinoa: Quinoa is the best source of protein; one can replace meat with quinoa as it contains all nine essential amino acids and energy. It is rich in fiber, vitamin E and B complex, magnesium, calcium, phosphorus, antioxidants, and iron. Quinoa is called the mother of all grains due to its supplements. Some doctors also recommend quinoa to patients who suffer from malnutrition as it provides all necessary supplements to the body. Quinoa can be used as topping on salad or fruit dish or in the soup. It can also be eaten by just boiling it as a complete meal or can be incorporate in other recipes or curries. The best part is one can eat it any time as breakfast, brunch lunch, or dinner. Owing to rich sources of amino acids, it plays a vital role in muscle growth and development, strengthening immunity, and reducing the risk of cholesterol and high BP. It also aids in digestion due to the high content of fibers. One cup of quinoa provides a good source of iron and improves hemoglobin and blood qualities while defeating iron deficiency anemia. Other than that, it improves bone density and insulin regulation, boosts defense mechanisms of the body to fight infections, and so on.
- Extra virgin olive oil: Extra virgin olive oil is called the healthiest fat on earth, the only fat that reduces the risk of heart disease. Out of all types of olive oil, extra virgin is the least refined oil. It is composed of vitamins E and K, antioxidants, saturated fats and andmonounsaturated.One can cook veggies in this oil as extra virgin olive oil is heat resistant and does not damage its properties due to heat. Also, use it raw by drizzling over salads, pasta, sandwich, or steamed vegetables. Extra virgin olive oil lower oxidation of bad /LDL cholesterol and reduce the risk of heart disease and high BP by protecting blood vessels. It also acts as an anti-inflammatory substance. By reducing oxidative damage, it reduces the risk of cancer.
- Yogurt: Yogurt is an excellent source of protein, amino acids, minerals such as calcium, phosphorus, and vitamins like vit.B2 and vit.B12. Yogurt functions as a probiotic, which is very healthy for gut flora. Milk is being processed with bacteria to make yogurt healthy. So yogurt contains the nutrition of milk too, maybe beyond milk.One can have yogurt alone or mixing it with oats or barley to get its benefits. One bowl of yogurt contains calcium, vitamins, protein, and probiotics. Regular consumption of yogurt gives digestive benefits, improve bone dentistry, and keep osteoporosis at bay. It strengthens the immune system and increases a good cholesterol label in the body. It is a rich source of vitamin b12 so including yogurt in daily meals reduces the risk of B12 deficiency, which is common nowadays.
- Kiwi: Fruits and vegetables are always a healthy option to have. But kiwi is beyond fruit; one fruit contains all kinds of nutrition such as vitamin c, folate, vitamin k, fibers, calcium, phosphorus, beta carotene, potassium, and a trace of iron, vitamin A, E, and copper.Kiwi plays an essential role in wound healing and blood clotting via collagen production. It lowers blood pressure, eliminates the risk of kidney stones, removes free radicals from the body, and reduces the risk of cancer. Fibers relieve constipation, while folate and vitamin c help fight infection and benefits for pregnant women in the development of babies. Kiwi is beneficial in insomnia as it contains serotonin, which provides better sleep.
- Dark leafy greens: Spinach, kale, collard greens, and Swiss chard are excellent sources of vitamins, minerals, and fiber. They can be used in salads, sautéed, or added to soups for a nutrient boost.
- Berries: Blueberries, strawberries, raspberries, and blackberries are packed with antioxidants, fiber, and vitamin C. They make a tasty addition to smoothies, oatmeal, or as a topping for yogurt.
- Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are rich in healthy fats, protein, and fiber. They can be eaten as a snack, added to trail mix, or used as a topping for salads or roasted vegetables.
- Whole grains: Brown rice, quinoa, oats, and whole wheat bread are high in fiber and provide sustained energy. They can be used as a base for grain bowls, mixed into salads, or as a side dish with protein and vegetables.
- Fatty fish: Salmon, trout, sardines, and herring are excellent sources of omega-3 fatty acids, which are beneficial for heart and brain health. Aim to include fatty fish in your diet at least twice a week by baking, grilling, or broiling them.
- Colorful vegetables: Bell peppers, carrots, sweet potatoes, broccoli, and tomatoes are packed with vitamins, minerals, and fiber. They can be roasted, stir-fried, or added to soups and stews for a nutrient-rich meal.
- Legumes: Beans, lentils, and chickpeas are rich in protein, fiber, and complex carbohydrates. They can be used in soups, stews, curries, or made into delicious plant-based burgers.
- Eggs: Eggs are a good source of protein, vitamins, and minerals. They can be boiled, poached, scrambled, or made into an omelet with plenty of vegetables for a healthy breakfast or snack.
- Avocado: Avocado is a healthy source of monounsaturated fats, fiber, and essential vitamins and minerals. It can be added to salads, sandwiches, or used as a spread on whole grain toast for a satisfying and nutritious meal.
Eat these foods to stay away from cholesterol – Healthy Foods
Types of Diet for Good Health
There are numerous types of diets that people follow for various reasons, including health, weight management, cultural, ethical, and personal preferences.
Here are some common types of diets:
Paleo Diet:
Also known as the “caveman” or “hunter-gatherer” diet, the Paleo diet is based on the presumed diet of our ancestors from the Paleolithic era. It includes whole, unprocessed foods like lean meats, fish, eggs, nuts, seeds, fruits, vegetables, and excludes grains, dairy, legumes, processed foods, and added sugars.
Dash Diet:
The Dietary Approaches to Stop Hypertension (DASH) diet is specifically designed to lower blood pressure and reduce the risk of heart disease. It emphasizes a diet rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy, while limiting sodium, added sugars, and saturated fats.
Low-Fodmap Diet:
This diet is commonly used to manage symptoms of irritable bowel syndrome (IBS) and involves avoiding certain types of carbohydrates (FODMAPs) that can trigger gut symptoms. It typically includes foods low in fermentable carbohydrates, such as certain fruits, vegetables, grains, and dairy.
Flex Diet:
The Flex Diet is a flexible approach to nutrition that emphasizes a balanced intake of whole, nutrient-dense foods while allowing for some flexibility in food choices and occasional treats. It focuses on mindful eating, portion control, and individualized nutrition.
Mediterranean Diet:
This diet is inspired by the traditional eating patterns of Mediterranean countries, such as Greece, Italy, and Spain. It emphasizes whole foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, fish, and moderate amounts of dairy, eggs, and poultry. It is known for being rich in healthy fats, fibre, antioxidants, and lean protein.
The ketogenic diet:
The ketogenic diet, often referred to as the keto diet, is a low-carb, high-fat diet that aims to shift the body into a state of ketosis, where it primarily uses fat for fuel instead of carbohydrates. The typical macronutrient ratio for a ketogenic diet is around 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates.
Here are some key principles of the ketogenic diet:
Low-carb foods: The intake of carbohydrates is significantly reduced on a ketogenic diet. This means avoiding or limiting foods high in carbohydrates, such as bread, pasta, rice, potatoes, sugar, and most fruits.
High-fat foods: Healthy fats are a primary source of energy in a ketogenic diet. This includes foods like avocados, nuts, seeds, coconut oil, olive oil, butter, ghee, and fatty cuts of meat.
Moderate protein intake: Protein is important for maintaining muscle mass and overall health, but it should be consumed in moderation on a ketogenic diet to avoid excessive protein intake that could potentially be converted into glucose. Good sources of protein include meat, fish, eggs, dairy, and plant-based protein options like tofu and tempeh.
Nutrient-dense vegetables: Non-starchy vegetables are typically encouraged on a ketogenic diet as they are low in carbs but high in fiber, vitamins, and minerals. Examples include leafy greens, broccoli, cauliflower, Brussels sprouts, and bell peppers.
Adequate hydration: It’s important to stay hydrated on a ketogenic diet, as it can have a diuretic effect and increase fluid loss. Drinking water, herbal tea, and consuming electrolytes from natural sources like salt and potassium-rich foods can help maintain proper hydration.
Monitoring ketone levels: Some people on a ketogenic diet may use urine strips or blood testing to monitor their ketone levels to ensure they are in a state of ketosis, where the body is using fat for fuel.
Individualized approach: It’s important to note that a ketogenic diet may not be suitable for everyone, and it’s essential to consult with a healthcare professional or a registered dietitian before starting any new diet, especially if you have any health conditions or are taking medications.
It’s important to note that while the ketogenic diet may be effective for some individuals in achieving specific health goals, it may not be appropriate for everyone. It’s essential to consider individual health status, personal preferences, and long-term sustainability when considering any dietary approach. Consulting with a healthcare professional or a registered dietitian is always recommended before making significant changes to your diet.
Plant-Based Diet:
A plant-based diet is a dietary approach that emphasizes the consumption of plant-derived foods while minimizing or eliminating animal-derived foods. It is often associated with various health benefits, including improved heart health, weight management, and lower risk of chronic diseases. Here are some key principles of a plant-based diet:
Whole, minimally processed plant foods: A plant-based diet focuses on consuming a variety of whole, minimally processed plant foods. This includes fruits, vegetables, whole grains, legumes, nuts, seeds, and plant-based protein sources such as tofu, tempeh, and seitan.
Variety of fruits and vegetables: A wide range of fruits and vegetables should be included in a plant-based diet to ensure a diverse intake of essential vitamins, minerals, antioxidants, and dietary fiber.
Plant-based protein sources: Protein can be obtained from a variety of plant-based sources, such as legumes (e.g., beans, lentils, chickpeas), nuts, seeds, tofu, tempeh, and plant-based protein powders.
Healthy fats: Plant-based fats, such as those found in nuts, seeds, avocados, and plant-based oils like olive oil, can be included in a plant-based diet in moderation for their health benefits.
Minimizing or eliminating animal-derived foods: While not always exclusive, a plant-based diet typically limits or eliminates animal-derived foods, such as meat, poultry, dairy, eggs, and fish. Some individuals may choose to include small amounts of these foods or opt for plant-based alternatives, such as plant-based milks, cheeses, and meat substitutes.
Whole grains: Whole grains, such as brown rice, quinoa, oats, and whole wheat, are encouraged in a plant-based diet as a good source of fiber, B vitamins, and minerals.
Nutrient adequacy: Ensuring adequate intake of essential nutrients, such as vitamin B12, vitamin D, iron, calcium, and omega-3 fatty acids, is important in a plant-based diet. These nutrients may require special attention or supplementation, especially for individuals following a strict plant-based or vegan diet.
Minimally processed foods: Choosing minimally processed plant-based foods over heavily processed or refined foods is preferred in a plant-based diet to maximize nutrient intake and promote overall health.
It’s important to note that a plant-based diet can be adapted to individual preferences and health needs, and it does not necessarily mean a complete elimination of all animal-derived foods. Consulting with a healthcare professional or a registered dietitian is recommended to ensure that a plant-based diet meets your individual nutritional requirements and health goals.
List of Healthy foods for healthy diet
- Sweet potato
- Quinoa
- Extra virgin olive oil
- Yogurt
- Kiwi
- Dark leafy greens
- Berries
- Nuts and seeds
- Whole grains
- Fatty fish
- Colorful vegetables
- Legumes
- Eggs
- Avocado
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To wrap up,
including all the ingredients mentioned above in daily life can provide you with rich blend of carbohydrate, protein, fat, amino acids, fibers, sugar, vitamins, and minerals. Regular intake of these nutritious foods keeps the risk of diseases at bay and improves the quality of life.
