Balanced diets is what health experts advised people to eat every day, these balanced diets are sort of simple foods that are packed with healthy nutrients which can assist in weight loss and maintenance, and in turn improve other health conditions. There are many healthy foods to eat every day and these foods are very simple and can help improve health and boost immunity. Healthy foods have some characteristics that are very easy to recognise such as-
- Healthy foods are foods with complex carbohydrates.
- Those foods are high in protein and source of fibre.
- They are rich in vitamins and minerals
- Foods that contain lean proteins
- Contain healthy or saturated fats
- Foods that are cheap and affordable
- Healthy foods are foods made with iodized salt and low sugar
- They are foods that are readily available all year round.
These simple characteristics should be what you look out for when considering healthy foods.
Table of Contents
Easy tips to eat healthy: (How to eat healthy for cheap)
- Whole foods- select whole foods– they are made of complex carbohydrates, the body slowly absorbs them and they keep you full all through. These complex carbohydrates include brown rice, whole grain bread, and oats. Green leafy vegetables are also good sources of carbohydrate, always include them to your meals.
- Eat lean meat instead fatty meat – choose your calories from healthy protein foods; proteins are gotten from varieties of food such as lean meat, eggs, beans, nuts, turkey, chicken, fish and seafood. Protein help in cells repair, proteins help greatly in building healthy immune system, support blood circulation system, assist in proper weight management, and provide other nutritional functions needed by the body.
- Chose dietary fibre– whole grains are good source of fibre too. Soluble fibre forms a gel when mixed with liquid in your stomach; they slow down digestive process and allow you to obtain maximum nutrition from the food.
- Be moderate with salt– salt is very important in our diets, but excess of it could lead to high blood pressure. Always include iodized salt in your diets and be moderate when adding it to foods.
- Go for healthy fats– eat food that contains monounsaturated fats and omega-3 fatty acids instead of unsaturated fat. A Cod, salmon and walnuts, are examples of healthy diets rich in omega-3 fatty acids and omega-3 fatty acids help to reduce blood pressure, prevent excess fatty substances in the arteries, and in turn lower cholesterol level in the blood.
- Choose dairy products– choose grass-fed milk or yoghurt, they are good sources of calcium
- Drink more water– drink water before and after meal and always take more water whenever the weather becomes hot to keep your system hydrated. Water contains no fat or calories; it plays an important role in healthy eating. Water helps to transport food nutrients to all parts of the body; it assists the liver and kidney in flushing out waste products and keeps the entire body well hydrated.
- Choose fruits and vegetables– eat a lot of fruits and vegetables; they contain carbohydrates, essential minerals and vitamins. You can stay full and avoid weight gain by eating much fruits and vegetables every day. Always choose them over fried snacks.
List of healthy foodsto eat
1. Avocado– avocado is rich in healthy fats; Avocado is super nutritious, it contains monounsaturated fat, vitamins, fibre and it is equally rich in potassium than banana. Continuous eating of avocado can help nourish your skin, help you to lose weight and may help lower cholesterol and Triglyceride Levels You can add it to your vegetable salad or use it as a spread for sandwich.
2. Whole grain bread– Whole bread is made using all parts of thegrainkernel; whole breads are packed with essential nutrients such as protein, fibre, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). It advisable to eat more ofwhole grains to stay full all day and avoid snaking on processed foods. Whole foods are great foods that reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
3. Almonds– almonds are rich in protein, vitamin E and magnesium and they contain calcium, iron, phosphorus, potassium and zinc. Almonds can be added to almost all your simple dishes. You can sprinkle ground almonds on custard meals to muffins and breads. They can also be added to salad recipes, or you can blend them together with date palms and raisins and add them to your breakfast cereal. Other whole grain foods include spaghetti, oat, and brown rice.
4, Roasted chicken and vegies– chicken and vegetables are great combination for a healthy breakfast; do remember to combine your meat with non-starchy vegetables for some juicy and nutrient rich benefits.
5. Broccoli– broccoli is a healthy vegetable that is low in calories and fat, but contains nutrients like potassium, calcium, protein and vitamin A, B-6, C and K and it is also high in dietary fibre and water. Foods with low calories are beneficial for weight loss; fibre keeps one full while slowing down digestion and then limits the amount of food consumption.
6.Apple and banana– Banana and apple provide you with the required energy after work out. Banana and apple are healthy fruits that are beneficial when consumed regularly. They are loaded with nutrients, vitamins, minerals and healthy dietary fibre; they are good choice for any time of day. If you are the type that loves sweet snacks, these are very simple fruits with natural sugar to substitute with junky snacks. Banana is rich in potassium and potassium helps in intestinal mortality and contraction of the heart.
7. Beans– beans are good source of plants protein, though beans take a longer time to get soft; you can start boiling them ahead of time. Beans are very quick and easy to prepare once they are already boiled. You can decide to cook the beanswith plenty of vegetables or just prepare them in a simple way like beans porridge and enjoy as breakfast or lunch.
8. Coleslaw– homemade coleslaw is another healthy way of enjoying different vegetables in one bowl, you can choose not to include mayonnaise or salad cream to your coleslaw, and rather drizzle lemon juice for the dressing.
9. Vegetable fried rice– very few people enjoy eating their rice without vegetables, but it is even more healthier adding lots of vegetables to rice recipe like fried rice, vegetables add a nutty flavour and a little riots to the dish, green vegies are also good alternatives to root vegetables.
10. Salmon– salmon is not only rich in protein, but with other health benefits, it provides your body with healthy omega-3 fatty acids for rebuilding of muscle. You can roast, steam or prepare it the way you want and enjoy at any time of the day.
11. Spinach– flavourful greenish vegetables that are loaded with lots of nutrients, these nutrients is essential for your skin, hair and bones. Spinach are better steamed than cooked to retain its nutrients , these greenish vegetables are great for soup and they can be used to prepare different sauce recipes, pasta, rice recipes and they are also great for vegetable smoothies.
12. Lemon– lemon has many health benefits, it contains vitamin C, anti-inflammatory, anti-bacterial and anti-viral properties and it can help boost your immune system. An easy way to enjoy lemon fruit is to use it as salad dressing, for grilling of fish or meat and by adding some of it juices to your cup of tea and a glass of water to drink every morning.
You can enjoy these very few healthy meals recipe with your family maybe as dinner, lunch or breakfast. However, there are more healthy meals recipes that you can choose from, make your own choice of healthy meal plan.
Dr. Brown is the founder of Jotscroll, he is a Medical Doctor, Entrepreneur, and author. Dr. Razi Brown holds a medical degree from the University of San Diego. He has invested in many startups and is currently working on his fifth book to be published in the upcoming year.