best food for healthy living

Best Food and Health Tips for Healthy Living

Best food for healthy living – this contains list of foods to that prevents diseases and keep you healthy.

There is a saying that, “Health is Wealth”, and it all begins with you, that is what you eat. A healthy lifestyle involves many choices. Among them is, choosing a well-balanced diet or healthy eating plan. A healthy eating plan

  1. Emphasizes fruits, vegetables, whole grains, and fat free or low fat milk and milk products.
  2. Includes lean meats, poultry, fish, beans, eggs, and nuts.
  3. Is low in saturated fats, trans-fats, cholesterol, salt, and added sugars.

Healthy eating is about feeling great, having more energy, improving your health, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you are not alone. It seems that for every expert who tells you a certain food is good for you, you will find another saying exactly the opposite.

Best food for healthy living

best food for healthy living


Here are simple tips you can use to cut through the confusion and learn how to create a tasty, varied, and healthy diet that is good for your mind and your body

  1. The effect of healthy diet on mental and emotional health: eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can have a profound effect on your mood and sense of well-being. Eating more fruits and veggies, cooking meals at home, and reduce your intake of sugars and refined carbohydrates help to improve your mood and lower your risk for mental health problems. Eating an unhealthy diet like processed meats, packaged meals, takeout food, and sugary snacks, on the other hand, play a role in the development of mental health disorders such as ADHD, Alzheimer’s disease, and schizophrenia, or increase the risk of suicide in young adults.
  2. Set yourself up for success: to set yourself up for success, plan a healthy diet as a number of small, manageable steps, like adding a salad to your diet once a day, rather than one big drastic change. As your small changes become habit, you can continue to add more choices. Cooking more meals at home can help you take charge of what you are eating and better monitor exactly what goes into your food. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives, for example, replacing trans-fat with healthy fats such as switching fried chicken for grilled fish will make a positive change to your health. Always read labels, focus on how you feel after eating, and drink plenty of water as water helps to flush our systems of waste products and toxins.
  3. Eat in moderate: the key to healthy diet is moderation. Moderation is eating only as much food as your body needs. You should feel satisfy at the end of a meal, but not stuffed. Moderation is also about being balanced after eating a meal. We all need a balance of protein, fibre, carbohydrates, fats, vitamin, minerals, and water to sustain a healthy body.

For some people, moderation also means eating less than we do now, but it doesn’t mean eliminating the foods we love. For example, eating bacon for breakfast once a week could be considered moderation if you follow it with a healthy lunch and dinner, but not if you follow it with a box of donuts and sausage pizza. Do not think of certain foods as “off limits”, rather when you consume such unhealthy foods with much calories as breakfast, replace them with healthy fruits and vegetables as lunch or dinner. When eating, think of smaller portions, stop eating before you feel full, and eat with others whenever possible. Also, avoid eating late at night.

Best food for healthy living

  1. Cut back on sugar: the biggest with our diet today is the amount of added sugar in our food. Too much sugar causes weight problem, energy spikes, and has been linked to diabetes, depression, and even an increase in suicidal behaviours in young people. Sugars are added in foods like candy, dessert, bread, cereals, canned soups and vegetables, canned fruits, pasta, sauce, margarine, instant mashed potatoes, frozen dinners, low fat meals, fast food, and ketchup. Your body gets all it needs from sugar naturally occurring in food, so all these added sugars just mean a lot of empty calories. Slowly reduce the sugar in your diet a little at a time, avoid sugary drinks, don’t replace saturated fats with sugar, avoid processed or packaged foods, be careful when eating out, eat healthier snacks, and check labels and choose low-sugar products.
  2. Eat plenty of colourful fruits and veggies: the brighter, deeper coloured fruits and vegetables contain a high concentration of vitamins, minerals, and anti-oxidants, and different colours provide different benefit. Fruits and vegetables are low in calories and are nutrient dense, that is, they are packed with vitamins, minerals, anti-oxidants, and fibre. The recommended intake of fruits and vegetables is five (5) servings daily, and it will naturally fill you up and help you cut back on unhealthy foods.
  3. Fill up on fibre: when you eat foods high in fibre, they help you stay regular, lower your risk of heart diseases, stroke, diabetes, and help you lose weight. Depending on your age and gender, it is recommended you eat at least 21 to 38grams of fibre per day for optimal health, but many of us are not eating up to that amount. The nore natural and unprocessed foods, the higher the fibre. Foods high in fibre are whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrot, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears. There is no fibre in meat, dairy, or sugar. Refined or white foods such as white bread, white rice, and pastries have had all or most of their fibre removed.
  4. Choose healthy carbohydrates and whole grains: healthy carbohhydrates like whole grains, beans, fruits, and vegetable are good for long-lasting energy. Whole grains are rich in phytochemicals and anti-oxidants which help to protect against coronary heart disease, certain cancers, and diabetes.
  5. Add calcium to your diet for healthy bones: your body needs calcium for healthy bones and teeth, to keep them strong even at old age, send messages through the nervous system, and regulate the heart rhythm. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to Recommended calcium levels are 100mg per day, and 1200mg if you are over the age of 50. Limit or avoid foods like caffeine, alcohol, and sugary drinks, as they deplete your body’s calcium stores. Do weight bearing exercise, and get a daily dose of magnesium and vitamin D and K, nutrients that help calcium do its job. Good sources of calcium include dairy (milk, unsweetened yoghurt, and cheese), green leafy vegetables, and beans (black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans).
  6. Add protein in perspective: protein gives us the energy to get up and keep going. While too much protein can be harmful with kidney disease, the latest research suggests that most of us need more high-quality protein, especially as we grow old. Foods with high-quality protein include fish, chicken, plant-based protein (beans, nuts, soy, seeds, and peas)
  7. Consume healthy fats and avoid unhealthy ones: good fats are essential for physical and emotional health, while bad fats increases your risk of certain health diseases. Foods rich in omega-3 fats, for example, can reduce your risk of cardiovascular disease, improve your mood, and help prevent dementia. Foods with healthy fats include, avocados, nuts (like almonds, hazelnuts, and percans), seeds (such as pumpkin seeds and sesame seeds), fatty fish (such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements), flaxseed oil, walnuts, and olive oil). Eliminate these bad fats such as processed foods, shortenings, margarines, candies, crackers, cookies, snack foods, fried foods, baked foods, or anything with “partially hydrogenated oil” in the ingredients.
  8. Watch your salt intake: salt is another ingredient that is always added to food to improve taste. It is also known as sodium. Too much intake of salt can cause high blood pressure and lead to an increased risk of stroke, heart disease, memory loss, kidney disease, and erectile dysfunction. It may also worsen symptom of bipolar disorder. Processed or pre-packaged foods contain hidden sodium that surpasses the recommended limit. Use herbs and spices such as curry, garlic, cayenne or black pepper, ginger, to improve the flavor of meals instead of salt, and lastly, be careful when eating out.

best food for healthy living

Best food for healthy living

Vegetables

  • Avocados
  • Asparagus
  • Beet greens
  • Beet
  • Bell peppers
  • Cabbage
  • Celery
  • Eggplant
  • Green peas
  • Mushrooms shiitake
  • Olive oil, extra virgin
  • Squash water
  • Turnip greens
  • Broccoli
  • Carrots
  • Collard greens
  • Fennel
  • Kale
  • Mustard greens
  • Onions
  • Brussel sprouts
  • Sweet potatoes
  • Cauliflower
  • Corn
  • Garlic
  • Cucumbers
  • Green beans
  • Mushrooms crimini
  • Olives
  • Potatoes
  • Romaine lettuce
  • Spinach
  • Squash summer
  • Tomatoes
  • Turnip greens

best food for healthy living

Fruits

  • Apples
  • Cantaloupe
  • Grapes
  • Pawpaw
  • Plums and prunes
  • Apricots
  • Cranberries
  • Kiwi fruit
  • Pears
  • Raspberries
  • Bananas
  • Figs
  • Lemon/lime
  • Pineapples
  • Watermelon
  • Blueberries
  • Grapefruit
  • Oranges
  • Avocados

best food for healthy living

Nuts and seeds

  • Almonds
  • Pumpkin seeds
  • Walnuts
  • Cashews
  • Sesame seeds
  • Flax seeds
  • Sunflower seeds
  • Peanuts

Beans and legumes

  • Black beans
  • Dried beans
  • Garbanzo beans (chickpeas)
  • Kidney beans
  • Lentils
  • Lima beans
  • Miso
  • Navy beans
  • Pinto beans
  • Soy beans
  • Soy sauce
  • Tempeh
  • Tofu

best food for healthy living

Poultry and meats

  • Beef, grass fed
  • Turkey, pasture raised
  • Chicken, pasture raised
  • Lamb, grass fed

Eggs and dairy

  • Cheese, grass fed
  • Eggs, pasture raised
  • Cow’s milk, grass fed
  • Yoghurt, grass fed

best food for healthy living

Grains

  • Barley
  • Brown rice
  • Buck wheat
  • Millet
  • Oats
  • Quinoa
  • Rye
  • Whole wheat

Herbs and spices

  • Black pepper
  • Cilantro & coriander seeds
  • Cumin seeds
  • Oregano
  • Sage
  • Basil
  • Cinnamon ground
  • Dill
  • Parsley
  • Thyme
  • Dried chilli pepper
  • Cloves
  • Ginger
  • Peppermint
  • Turmeric
  • Mustard seeds
  • Rosemary

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There are other nutritious food other than those that are included on the list that are wonderful, health promoting foods; if there are other whole foods that you like or enjoy, u can also take them, as long as they are whole, natural, and nutrient-rich foods.

While this best food for healthy living helps you stay healthy, it does not prevent you from seeing your doctor.

Best food for healthy living

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