Eating well every day is a key component to building a healthy body. Building a balanced diet around foods that are natural and nutrient-dense will provide energy and support a healthy body over a long period of time. Instead of focusing on restricting your eating to achieve weight loss goals, choose to eat foods that are wholesome on a regular basis to allow your body to function well as it should.
This article discusses 15 foods that can easily be part of a healthy daily eating plan to assist you in maintaining a strong, balanced lifestyle.
1.Leafy Green Vegetables
They contain vitamins and minerals that your body needs for everyday function. Leafy greens also provide a high amount of fiber that aids digestion.
Some common types of leafy greens are: Spinach, Kale, Lettuce. Use them in salads, soups, or lightly cooking them with your meals.
2.Eggs
Eggs are a high protein food source and contain very high amounts of nutrients. Eggs are very filling and can be an easy food for dinner, breakfast, or lunch.
How are eggs eaten: Boiled, scrambled, or added into a meal in moderation.
3.Fatty Fish
Fatty fish contain omega 3 fatty acids, which promote heart and brain health and fitness when included in a balanced diet.
Some examples of fatty fish are: Salmon, Sardines, Tuna. Recommended consumption is several times a week.
4.Grains that have all of the seeds
Grain products made from whole grains are a great way to get your energy and fibers. Whole grain products provide better nutrition than products made from wheat flour.
Examples of whole grain products include: Oatmeal, Brown Rice, Whole Grains, Quinoa
5.Nuts & Seeds
Eating nuts and seeds can help you meet your needs for healthy fats and protein and minerals that you need on a daily basis. It is best to include them in small portions in a healthy diet at regular intervals.
Examples of Nuts & Seeds: Almonds, Walnuts, Chia Seeds, flaxseed
6.Whole Fruits
Eating whole fruits provides your body with all of the nutrients listed above (natural sugars, fiber, & other vitamins) plus they are far healthier than eating processed snacks and added sugars/processed sweets.
Examples of Whole Fruits are: Apples, Bananas, Oranges, & Berries
Tip: If you are going to drink juice, try to go for 100% Fruit Juice instead.
7.Greek-style Yogurt
Greek-style yogurt has many of the same health benefits as regular yogurt because it contains beneficial bacteria (Probiotics) that promote digestion and provide Calcium and Protein.
Tip: Choose plain Greek yogurt when possible.
8.Dried Beans/Lentils/Legumes
Legumes are a very important source of Plant-based protein and fiber. They are also economical and can be prepared in many ways. Legumes are also high-volume foods, which means that it takes longer for your stomach to empty after eating legumes.
Examples of Legumes include Lentils, Beans, Chick Peas
9.Lean Meats offer protein and minerals for muscle maintenance through a balanced diet.
Examples: Chicken breasts and Turkey
Cooking Methods: Grilling, Baking or Steaming
10.Sweet Potatoes
offer complex carbohydrates and Fiber to provide a sustained source of energy throughout the day.
Ways to prepare: Boiling, Baking, or Roasting
Garlic
can be found in many types of cuisine to enhance the flavour of foods without adding calories. In many cultures, garlic has been known for its medicinal properties.
Tip: When using garlic, always try to use it in its raw form when preparing food.
12.Avocados
are high in healthy fats and provide a good source of fiber. Avocados are a great way to improve the nutritional balance of any meal.
Ways to eat: Toasts and Salads or Spread With.
13.Olive Oil
Olive oil is one of the most common cooking oils and salad dressings. It is an excellent option for balanced eating.
Use olive oil sparingly.
14.Green Tea
Green tea is a zero-calorie beverage available to replace your sugary drinks. It can be an important part of a healthy lifestyle.
Do not add sugar to green tea.
15.Dark Chocolate
Dark chocolate is good for you if consumed occasionally in small portions. The higher the cocoa content in the dark chocolate, the lower the added sugar content will be.
Eat dark chocolate in moderation.
You don’t have to change your total way of eating or have a lot of difficult-to-follow rules to eat healthy. You can eat healthy for the long term by including balanced, natural, and whole foods into your everyday meals. The three rules for healthy eating are variety, moderation, and consistency.
With time, the small improvements you make to your daily diet will greatly improve your dietary habits.
