A healthy diet is one that helps maintain or improve general health. It is thought to be important for lowering health risks, such as obesity, heart disease, diabetes, hypertension and cancer. A healthy diet involves consuming primarily fruits, vegetables, and whole grains to satisfy caloric requirements, provides the body with essential nutrients, phytochemicals, and fiber, and includes adequate water consumption. A healthy diet supports energy needs and provides for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts. Health food is food considered to be beneficial to health in ways that go beyond a normal healthy diet required for human nutrition.
Live a long and healthy life. That is what most of us value highest, when asked for. A healthy diet is an important prerequisite for long and healthy living without chronic diseases such as obesity, diabetes and cardiovascular diseases. For individuals to realise this goal, healthy foods must have a triple A status: available, affordable, and appetizing. In our present day obesogenic society, the result of individuals not making such healthy choices is a high percentage of overweight adults and children. This will pose an enormous challenge to future health care provision and funding. In our programme Healthy & Delicious Food we want to overcome the contradiction that healthy foods are expensive and distasteful. To do so, we assist food companies in developing and introducing healthy products into the consumer market. One important strategy is to reformulate products, by reducing levels of saturated fat, sugar and salt in mainstream products. Another strategy is to preserve the natural quality of foods using mild processing.
Eating healthy means focusing on more fresh vegetables and fruits, low-fat dairy, whole grains and lean protein while avoiding overly processed foods full of saturated and trans fats, sodium and added sugar. Healthy meals do not have to be boring and tasteless. Preparing healthy and delicious foods starts with the right ingredients and cooking techniques. If you eat healthy delicious foods, surveys prove that you can live longer and have less health problems than someone who does not. Healthy food and eating habits fun for both palate and plate. It is the only way to live a lifestyle that is free of the threats of disease, poor health and obesity. Despite having a lot of fatty foods can lead to obesity, have limited fat can be healthy. Unfortunately, when it comes to our health and nutrition, our society seems to tend towards making us choose unhealthy choices.
If you eat healthy food your mind and body start working properly. include vitamins, minerals, carbohydrate, fiber, iron and water in your diet. you can take help from diet experts too in making your diet charts. Many online experts can also help you in this regard. To come up with the list of healthy foods below, Consumer Reports consulted a number of nutrition experts and food scientists. The foods are filled with different types of nutrient such as : antioxidants, calcium, fiber, omega-3’s, and protein - to make it easier to plan meals.
Greek yogurt has twice the protein of regular yogurt -- some brands contain more than 20 grams of protein per serving. “Protein not only keeps you satisfied longer but takes about 18 percent more energy to digest than fat,” says Angela Ginn, a registered dietician in Baltimore. Choose low-fat, plain varieties (to avoid added sugars) and add fresh fruit.
Whole Grain Breads
Whole grains stay with you longer than white flour, which loses nutrients and fiber in the refining process. Read the label to make sure the first ingredient listed is a whole grain, such as wheat or oats. You’ll also find whole grains in crackers, pasta and cereal.
Add a smear of peanut, almond or cashew butter to toast, an English muffin, or a few whole grain crackers for an added dose of protein, fiber and healthy fat. The creamy texture is appealing, and nut butters will satisfy you longer than other spreads such as butter or jam, says Joan Salge Blake, a registered dietician in Boston.
The soluble fiber in oatmeal keeps you full, helps lower cholesterol and regulates blood sugar levels. Opt for unsweetened varieties and add your own raisins, dried cranberries, a sprinkle of nuts and a shake of cinnamon or nutmeg. “If you prefer it sweet, drizzle on a little honey, molasses or maple syrup,” says Moore. “Whatever sweetener you add pales in comparison to how much sugar is found in the pre-made packets.”
A small apple has just 78 calories and almost 4 grams of fiber. Slice over salads, make them a midmorning snack with a smear of peanut butter or bake them with cinnamon and raisins for sweet-but-healthy dessert
You may know that strawberries are high in fiber, but did you know raspberries actually have more? Raspberries have about 8 grams of fiber per cup, while strawberries have about 3 grams. Blueberries are another good high-fiber choice. And all berries contain disease-fighting antioxidants such as vitamin C.
“Nuts contain protein, good fat and fiber, which are three dietary components that will keep you satiated,” says Blake. Since nuts are high calories, watch portion size when snacking or buy the 100-calorie packages. Chop them up and sprinkle over yogurt or oatmeal -- you'll get nuts in every bite without adding too many extra calories.
Chickpeas are versatile -- you can make them into hummus for a dip or sandwich spread, add them to soups and stews or toss them on salads and pasta dishes. For a savory snack, roast chickpeas for 30 or 40 minutes at 425 degrees until crispy and toss with salt, pepper and/or Cajun spices. A half-cup of roasted chickpeas has 100 calories, 5 grams of protein, and 4 grams of fiber.
Small studies indicate drinking two to four cups of green tea daily can help burn more calories. While the effects are minimal, consider replacing a high-calorie drink with green tea, which contains no calories. “Little changes like this can add up to better health overall,” says Ginn.
A square of dark chocolate is more satisfying than milk chocolate, so you may be tempted to eat less. For a double-duty chocolate snack, dust some cocoa on a handful of almonds, which will curb your sweet tooth and provide a protein punch.
Low in calories but high in fiber, this lesser-known root vegetable is a pleasant change of pace from more common veggies. Its crisp texture and slight sweetness is especially refreshing in the summer. Try it cut into sticks, sliced into salads or shred it for tacos.
Like most fruits and vegetables, melon’s high water content keeps you satisfied with few calories. Expand your palate by trying less common varieties, such as spicy-sweet Crenshaw melons or sweet Santa Claus melons.
Sometimes you just have to have something sweet, but it needn't ruin an otherwise healthy eating plan. Just drizzle a little chocolate syrup into your 2 percent milk and drink it hot or cold. You'll satisfy your sweet craving while filling up on appetite-busting protein.
Pears are a high-fiber, low calorie snack. Slice into salads, roast alongside pork tenderloin or bake whole for dessert. If you don’t like softer types of pears, such as Bartlett, try firmer varieties, such as Bosc.
Water is the cheapest, simplest way to curb appetite and keep your body functioning properly. “If you’re dehydrated, your metabolism may slow down,” says Ginn. Add slices of lemon, lime, cucumber, fresh ginger or a few drops of juice to make it more appealing.
If you are lactose intolerant, have a milk allergy or are a vegan, try soy milk instead of the cow variety. Soy milk has a silky texture and contains about 7 grams of protein. It’s also available in vanilla or chocolate.
Your afternoon coffee break may not be a bad idea. In the short term, coffee can enhance fat oxidation and minimally increase metabolism. Just avoid or limit the amount of sugar or cream you add to your cup.
Like whole wheat bread, brown rice contains more nutrients than the white variety. Plus, it has 3 to 4 times the fiber. Brown rice typically takes longer to cook, but you can now find pre-cooked brown rice to heat in the microwave or on the stove, says Blake.
White beans, such as cannellini or Great Northern, can be used as an alternative to kidney or black beans in soups and chili. With 6 grams of protein and 6 grams of fiber per 1/2 cup, they stick with you and trick your tummy into feeling full longer.
Bananas contain potassium, vitamin C and even about 3 grams of fiber for around 100 calories. Stir into Greek yogurt for breakfast, spread a teaspoon of your favorite nut butter on one for an afternoon energy boost or bake bananas with cinnamon to satisfy a sweet craving.
Fill up on vegetable salsa to curb your hunger before dinner. Cut up slices of red pepper to pick up the salsa, which saves on the fat and sodium you’d get from tortilla chips, says Blake. The pepper’s crunchiness helps satisfy your snacking urge while the salsa’s spiciness may help you eat less.
Tofu or Soy Crumbles
Tofu is a good alternative to meat as a lean protein. (Light varieties are low in fat). If tofu is new to you, start with some easy replacements, like adding soy crumbles to tomato sauce or eating a soy burger instead of hamburger, says Ginn.
Sure, carrots are low calorie, but their fiber also keeps you full. Plus, the sensory kick you get from their crunchiness can be satisfying when you feel like you’re about to raid the vending machine. If they seem ho-hum, dip them in a light dressing or hummus.
Sweet potatoes $1.49/pound (37 cents/serving) Aside from being sweet and delicious, these bright root vegetables are a great source of fiber and antioxidants. Bake, mash or roast them--you'll forget about those other, paler potatoes.
Garlic 50 cents/head (5 cents/serving) Ditch the bottled and powdered stuff if you want to reap more of the myriad health benefits. Pungent and tasty, garlic can help lower cholesterol and blood clots, plus it can have a small effect on high blood pressure. Crush or chop it to release more of the antioxidants.
Cabbage - 16 cents per serving (½ cup cooked); $2.50 for one medium head (4 pounds).
Usually the cheapest member of the super-nutritious cruciferous family that includes broccoli and Brussels sprouts, cabbage is loaded with Vitamins A and C plus cancer-fighting sulforaphane.
Edamame and green peas
Edamame and green peas – 25 cents per serving of peas ( 1/2 cup) and 90 cents per serving of edamame (1/2 cup); $1.99 per 16-ounce bag (frozen peas) and $2.69 per 16-ounce bag (frozen edamame).
It's one of nature's miracles and like other unadulterated foods from mother nature it provides some pretty incomparable nutrition. Coconuts are Highly Nutritious
High In Fiber & Safe And Hypoallergenic. Coconut water is used for many purposes but is loaded with potassium and other minerals so is known as the “fluid of life.”
Pomegrate Berries are another healthy and delicious food that can help prevent prostate cancer. This tasty food is rich in Vit. C and several nutrients that boost one’s immune system. It also helps keep your body strong and healthy. You can eat this as it is or you can make a delicious fruit shake.
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