Healthy food provides you with the nutrients you need to sustain your body’s well-being and retain energy. Water, carbohydrates, fat, protein, vitamins, and minerals are the key nutrients that make up a healthy, balanced diet.
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Healthy food is all about balance. You can enjoy your favorite foods, even if they're high in calories, fat, or added sugars.
The goal here is to eat it once in a while (in certain portions) and balance it with healthy foods while making sure to follow more physical activity.
Healthy Food Ingredients
Fruits, vegetables, and Calcium-rich foods are easy to incorporate into the diet. The following are some of the most healthful:
Add variety of grilled or steamed vegetables with herbs. You can also sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray.
In addition to fat-free and low-fat milk, consider low-fat and fat-free yogurts without added sugars. These come in a variety of flavors and can be a great dessert substitute.
Fresh, frozen, or canned fruits are great choices. Try fruits beyond apples and bananas such as mango, pineapple, or kiwi fruit. Be aware that dried and canned fruit may contain added sugars or syrups. Choose canned varieties of fruit packed in water or juice.
If your favorite recipe calls for frying fish or breaded chicken, try healthier variations by baking or grilling. Maybe even try dry beans in place of meat.
Search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish!
Healthy Eating Tips
Living a nutritious lifestyle can be easy and fun.
Nutrition is about more than vitamins—it also includes fiber and healthy fats.
So, now is a perfect time to learn simple ways to help your whole family eat healthier.
- Add healthy fats, foods with monounsaturated and polyunsaturated fats are important for your brain and heart. Good sources of healthy fats include olive oil, nuts, seeds, certain types of fish, and avocados.
- Cut the sodium, good nutrition is about balance, and that means not getting too much of certain ingredients, such as (salt).
- use a variety of colors on your plate, foods like dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals.
- Increase your fiber, The fiber in your diet not only keeps you regular but also helps you feel fuller longer. Fiber also helps control blood sugar and lowers cholesterol levels.
- Fresh fruits and vegetables, whole grains, and legumes (beans and peas) are good sources of fiber.
Goals of Healthy Food
- Eat a balanced diet that contains high-fiber foods such as nuts, legumes, whole grains, fruits, and vegetables that help boost heart function, and the recommended foods for spinach, berries, carrots, and apples.
- It is also possible to eat fatty fish such as mackerel and salmon twice a week so that fatty fish contains large amounts of omega-3 acids that are beneficial for heart health.
- Good nutrition and healthy eating habits help improve mental and physical health. Foods rich in B vitamins, especially vitamins B6, B12, and folic acid, help reduce homocysteine levels, so high levels of the amino acid increase the risk of dementia, and omega fatty acids may help 3 on improving memory, learning and mood disorders.
- Reducing the intake of foods that contain large amounts of sodium, the most important of which are salt, and canned and preserved foods, because they have a bad effect on the health of the body, leading to high blood pressure and fluid retention in the body.
- Drink at least two liters of water a day, because the water enters every cell of the body, and it helps get rid of waste and toxins in the body.
- Avoid fast food, processed, and packaged foods that contain preservatives as much as possible.
- Never neglect breakfast, as it is one of the most important meals of the day, and make sure to stay away from fatty food that causes a feeling of overeating, and try as much as possible not to eat heavy meals after seven in the evening.
The following is also discussed throughout this article:
- Healthy food ingredients
- Healthy Food Tips
- The goals of healthy food