Having a healthy lifestyle involves a lot of choices and one of these includes eating healthy or having a balanced diet. Yet with all the different types of food that are present, how would you thoroughly select an effective eating plan that contains all of the nutritious food necessary for a healthy body?
You will need to first determine what a healthy eating plan really is, and basically, it is a plan that focuses mainly on vegetables, fruit, low-fat or fat-free milk and milk products, as well as whole grains. Furthermore, it should also include items such as lean meat, fish, poultry, beans, eggs, and even various types of nuts. When you are coming up with your healthy eating plan, you should remember to keep this low in trans-fat, saturated fat, salt / sodium, cholesterol, and added sugar; plus, the choice of food should consist of calories that are all within your caloric needs.
Now that you have a better idea of what should make up a nutritious and balanced diet, below is a list of some of the best and healthiest food items that should be included in your meal plan:
Including green beans plus other high-fibrous food in your diet can greatly aid in the prevention of weight gain as well as the promotion of weight loss without really having to diet. Based on numerous research, they have found that women who take in more fiber have generally lost weight, whereas women who did not, gained unnecessary weight.
Broccoli is an excellent source of potassium, folate, calcium, fiber, and phytonutrients – a compound that lessens the chances of developing cancer, heart disease, and diabetes; moreover, Broccoli has a lot of Vitamin C and beta-carotene which is a highly effective antioxidant. Another element that is present in Broccoli is sulforaphane which is also known to have anti-inflammatory and anti-cancer qualities. Just keep in mind that overcooking Broccoli destroys all of these benefits.
Since salmon and tuna are considered oily fish, these contain a lot of omega-3 fatty acids that can help boost and improve your skin’s defense against ultra violet damage. Researchers have also found that for individuals who eat more than five ounces of salmon or tuna each week has dropped the chances of developing precancerous skin lesions by thirty percent.
These are not only really delicious but blueberries are packed with a lot of phytonutrients (natural chemicals that are present in plants), antioxidants, and fiber. Phytonutrients are unlike vitamins and minerals that are present in other plant food since these are not generally vital to keep us alive; however, these may greatly help in the prevention of diseases and it also keeps the body functioning properly.
Oatmeal is generally good for you since it rushes out the cholesterol from your system; a lot of nutritionists suggest that taking oats that are long-cooking is better than eating the instant type. You can add a few garnishes when eating this such as brown sugar, milk, while others add blueberries and other delicious fruit.
Eating food that has a lot of vitamin C such as tomatoes, oranges, broccoli, and strawberry could be the secret to having smoother and brighter skin. Based on research, it is said that consuming a lot of these types of food can give you that youthful glow, plus it also lowers the risk of you having wrinkles and skin dryness that is age-related. The possible reason for the youthful effects of tomatoes on your skin is because of its adequate amounts of vitamin C that has antioxidant properties which help guard the skin against UV rays.
You are probably one of those people who avoid avocados due to its high fat content since almost everyone believes that avoiding all types of fat brings you better, healthier, and easier to manage body weight. However, this is just a myth because most of the calories in avocados come from mono-saturated fat. Avocados are also very rich in Vitamin B, K, and E, plus these also have very high fiber content; moreover, the regular consumption of avocados can also help lower the levels of blood cholesterol.
These are also rich in fiber and help lower cholesterol in the body; plus it also prevents constipation. Flaxseed contains lignans, as well as other polyphenol compounds that are known to protect a person from cancer. Furthermore, these seeds also have good amounts of oil that also have omega-3 fatty acids that you can find in most oily fish.