Healthy foods are rich in nutrition. They are less processed. They are usually green vegetables, fresh fruits, good fats, and lean protein. In this post, I am going to give you a list of healthy foods that you can consume regularly.
THE ULTIMATE LIST OF HEALTHY FOODS
A healthy body is everyone’s dream come true to be sure. But most times people aren’t willing to put in the effort to get that healthy body. A healthy diet and proper exercise are prime to stay fit.
Wikipedia defines a healthy diet as one that can help to maintain or improve body health. A healthy diet must provide all the essential nutrients that our body needs. It must include fluid, macronutrients, micronutrients, and adequate calories. Eating healthy means an adequate amount of carbs, proteins, fats and other nutrients.
What does WHO recommend?
The World Health Organization has a lot of things to say about healthy eating habits.
WHO strongly states that a healthy diet is not complicated. It must include a lot of fruits, vegetables and whole grains. They believe that inadequate amounts of fruits and vegetables in the diet is the cause of 2.8% of deaths in the world. For a healthy diet, there must be at least 400 grams of fruits and vegetables in our diet every day.
WHO recommends keeping processed foods and artificial sweeteners to a bare minimum. The other important suggestion is to avoid trans fats and saturated fats. Fats should contribute only 30% of the total calorie intake a day.
Artificial sweeteners, sugars and sweetened beverages are very harmful to health. The caloric contribution of sugars must be between 5-10% and not more. Salt or sodium content in food should be minimized as well. The salt consumed ideally should be iodized. Less amount of salt will mean a reduced risk of cardiovascular diseases.
WHO also urges people to:
- Avoid foods with carcinogenic and metallic (poisonous) substances.
- Check that the food is clean and not contaminated by pathogens.
- Always try to replace saturated fats with polyunsaturated fats, as it is healthier.
So what are some of the healthy food items to be included in our daily diet? Let’s take a look.
- Apples
They are juicy, tart and absolutely wonderful. In a medium-sized apple, you can get up to 4.5 grams of dietary fibres. Pectic is the main type of fibre found in apples. No wonder they say ‘an apple a day keeps the doctors away’!
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- Carrots
We have all heard that carrots are good for the eyes. Not only that, they’re great to increase our fibre intake too. Carrots are a low-calorie food. It contains beta carotene, carbs and about 1.5 grams of fibre in it.
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- Avocados
Everyone enthusiastic about healthy eating has been familiar with avocados. Loaded with carbs and healthy fats, they contain about 7% of dietary fibres. They also contain vitamin C, potassium, magnesium, vitamin E and various B vitamins. The health benefits of eating avocados are many, so have some in your salad to stay fit!
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- Strawberries and other berries
Strawberries are sweet, tasty and a great source of fibre. Apart from being rich in fibre, they also have a lot of other vitamins and minerals. These include vitamin C, manganese and various antioxidants. All berries contain an element to it called polyphenol antioxidants. Blueberries, in particular, have been found to have a component called resveratrol. It is an antioxidant that converts harmful fat into calorie-burning fat.
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- Eggs
Whole eggs are a very good source of protein. They are said to be one of the most nutritious food items on the planet! Whole eggs contain many vitamins, minerals, nutrients and healthy fats. All are very essential to our body. The best part of the egg is its egg white which is almost full of proteins.
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- Chicken
Chicken, when cooked and eaten without the skin, can be a great source of protein. One chicken breast is almost enough to fulfil the daily protein needs of a person. It contains 53 grams of proteins!
The bonus is that chicken is so very delicious when cooked right!
- Almonds and other nuts
Almonds and other nuts like pistachio, cashew etc are loaded with vitamins and nutrients. They are an especially good source of proteins also. Though some say these contain more calories, portion control can help to make them a very good snack item, rich in proteins. Pistachios, on the other hand, are said to be of lower calories. One ounce of pistachios can contain up to 6g of protein.
- Broccoli
Filled with vitamins C and K, dietary fibres and much more, this is among the healthiest of veggies! Broccoli is also said to be high in bioactive nutrients, which may help to reduce the risk of cancer!
From 100 grams of broccoli, you can get up to 2.6 grams of dietary fibre. Though kids often claim to not like this vegetable, it is packed with goodness. It is highly nutritious. It is high in vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and much more.
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- Oats
Said to be one of the healthiest grains on the planet, raw oats is a high protein low carb food item. It also contains many nutrients including but not limited to magnesium, manganese, dietary fibres and vitamins. They also help to control your cholesterol, blood sugar levels and obesity.
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- Quinoa
One of the major high fibre foods in the list of all healthy diet followers is quinoa. It is a kind of seed that has many health benefits associated with it. It is gluten-free, high in protein, and contains essential amino acids as well. It is wonderful to be had mixed with salads.
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- Ezekiel bread
Contrary to most other bread, Ezekiel bread is a type of sprouted bread. It is made from a variety of whole grains and legumes after they have begun to sprout. It is very protein-rich, high in fibre content and has many nutrients!
- Whole grains
Whole grains are sold for their richness in dietary fibre as compared to their processed form. When the grains are unprocessed they have more dietary fibre content. It is ultimately, the healthier option.
- Lentils
All types of legumes are said to be healthy food items. Lentils are also a legume. They are one of the best sources of plant-based protein. Rich in manganese, fibre, potassium and many other nutrients, this should be a part of everyone’s diet! Reference: 9
- Milk
Milk this ranges very high on the protein-rich food list. But people who suffer from lactose intolerance cannot consume this. Yet, anyone from small kids to adults to elder people has many health benefits because of the regular consumption of milk and milk-based products. Milk apart from being a good source of protein also contains calcium and manganese.
- Apple Cider Vinegar
It is made from fermented apple. Apple cider vinegar has only 3 calories per tablespoon. Other than acetic acid, it contains compounds like potassium, amino acids and antioxidants.
It is used as salad dressings, marinades, vinaigrettes and food preservatives. This type of vinegar can provide a lot of health benefits. For example, it slows down the release of sugar into the blood. It also produces certain proteins that help in fat-burning.
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Get ready to revamp your dietary habits with this ultimate list of healthy foods. A healthy eating habit coupled with a good exercise regime is enough to ensure that you don’t suffer from a wide variety of diseases. As a result, you can live a more wholesome life! Stay happy!