Healthy eating does not mean staying hungry or depriving yourself of the food, you love instead it should be all about eating food that are high in nutrients such as vitamins, fiber, protein and minerals. Eating healthy will help you maintain a healthy weight and prevent the risk of having health problems.
Fruits and vegetables
High consumption of fresh fruits and vegetables will decrease the risk for mental and health problems. Fruits and vegetables are packed with nutrients such as vitamin A, C, E, photochemical, magnesium, calcium phosphorous, fiber and folic acid. Eating them in plenty will help you maintain a healthy body weight as well as prevent cardiovascular diseases (1). They contain low density of calories, salt, fat and sugar. Fruits such as berries, apples, oranges and mangoes are loaded with fiber and antioxidants. Adding vegetables to your daily food intake will help in reducing sugar cravings.
Eat lean mean and plant protein
These foods contain the fuel that your body requires to manage its energy level. Protein is essential nutrient when it comes to muscle building(1,2,3). Eat plenty of fish, chicken or plant based protein such as black beans, peas, nuts and soy. Beans are rich in immunity booster known as antioxidant.
Whole grains
They are loaded with antioxidants and photo chemical properties. These properties are essential for protecting our bodies against heart diseases, diabetic and cancer. Whole grains are the best source of healthy carbohydrates and fiber. They are healthy because they do not undergo processing like refined grains. They are low in calories. It is advisable to eat them in plenty. Whole grain foods that are recommended include oats, barley, wheat, brown sugar and corn syrup.
Dairy
Our bodies require (1,2) dairy product for calcium and protein. They are easily digested and absorbed by our bodies (Also checkout dairy free for pregnant). Low fat milk (1,2,3) is the most recommended because it contains low level of calories. The protein in milk, cheese and unsweetened yogurt when broken down it aids in muscle formation. Dairy when taken in large quantity makes our bones stronger thus eliminating deficiency such as cavities.
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