Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy by just eating the one food. No, you need a variety of foods from each of these food groups each day. It’s also important to watch the portion size so as not to overeat. Make your mealtimes pleasant and relaxed occasions and your healthy foods will work effectively with your healthy emotions to give you a healthy body.
Try to add these to your diet as often as possible for better health.
Berries – You may like all types of berries or just one or two favorites, but you can never go wrong by adding a few fresh berries as a quick energy snack or frozen berries made into a luscious smoothie in place of calorie laden desserts. Berries are high in vitamin C across the board, but some are high in other nutrients as well. Choose ripe blueberries for vitamin C and heaps of anti-oxidants for the health of your circulatory system. Gogi berries are less well-known but are wonderfully rich in many of the nutrients your body needs to be nutritionally and physically fit.
Citrus – You hear citrus and you know you are getting vitamin C. Fully ripened fruits are always the best choice nutritionally. It is also best to get fruit as close to the tree as you can. Picking ripened fruits from the tree at their peak is also best and they should be eaten right away to get the most nutrition out of them. A very good breakfast choice is a grapefruit. As a quick dressing try adding a splash of lime juice to your salad. An alternative dessert could be some orange slices sprinkled with coconut and drizzled with honey.
Vegetables – The variety of vegetables is amazing. For people who are vegetarian or vegan, choosing vegetables to be part of a nutritionally sound diet is a way of life. Your vegetable group provides many of the minerals required in a good diet. For example, you may realize that potassium is necessary for healthy nutrition. Many people claim the benefits of potassium are only found in a single banana. But did you know, you can also get adequate potassium in your diet by eating a stalk of broccoli? Try a salad of fresh young spinach topped with pine nuts and stirred with lightly cooked penne’. Add some feta cheese and a light vinaigrette dressing to create the perfect light luncheon meal.
Whole Grains – Like many other of the best foods, choosing only one type of whole grain for your meals doesn’t provide all the variety you need to be nutritionally sound. Often, mixing two or more whole grains together will give you complete proteins. For example, brown rice and wheat kernels with a spicy seasoning are a popular dish in many countries.
Salmon – Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes.
Legumes – Simply, a legume is a fruit with a single dry seed.Pods are another name for legumes. Peanuts, soybeans,and dried beans are all examples of legumes. Legumes are a great nutritional choice due to the fact that they are high in iron and fiber. A popular legume which has been used for hundreds of edible and non edible products are peanuts!
Nuts and seeds – So much goodness is packed into these tiny little packages. We all pretty much know that pecans and walnuts are good for us, but you may not know that one brain food is flax seed which contain a non meat source of omega-3 oils which are essential.
Lean proteins – You do want to keep these as lean as possible.As a whole , Americans tend to consume far too much protein in comparison to other countries. Try aiming for a small 3 ounce serving of protein. For most people this size is perfect for daily requirements. To keep it lean be sure to trim off all visible fat. Instead of meant you can substitute a vegetable dish made from rice and beans.
Tea – Depending on the type of tea you prefer, you can get an energy boost from a cup of green tea, or the calming effect of chamomile tea. Get going with mint teas or start your day with Earl Grey Breakfast Tea. Herbal teas are soothing, tasty and good for you. Non herbal teas will help you to stay alert when you need help to function.
Olive oil – Most people are aware of the benefits of olive oil at this point. This is the healthy fat. Using it can be as easy as mixing with vinegar for a quick dressing. It can also be used as a healthier choice for frying foods. One tip is to keep the heat low so you do not break down the oil.
No magic here, but by making these small additions you will be on your way to better health.
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