How do you define a good meal? Is it a serving of fries followed by a quarter pounder burger? Is it that deliciously smelling bacon along with other “nutritiously” processed food that you are regularly having every morning? Well, even these types of foods spell comfort to you and definitely satisfy your appetite, you still have to be wary of your intake. Preservatives and too much calories are not friends especially if you aim for a healthy lifestyle.
Some food may be bland for our taste, but their health benefits are ultimately essential keep us going for the rest of the day. The human body needs a balanced eating plan to serve the best of its function, so if we are eating a diet that completes of our daily nutritional requirements, we are having enough nutrition in store to:
- Heal and repair.
- Boost immunity to fight against infections.
- Grow and build muscles and bones.
- Stay fit and healthy.
Eating various food groups can also reduce the risk of illnesses such as heart problems, cancers, stroke, join-related diseases, and diabetes. A good diet partnered with regular exercise can also slow down aging and keep the body’s youthful glow for a better physical appearance.
When ensuring a healthy diet, we have to go back to our basic food groups our health teachers and nutritionists had been discussing since elementary years. Though many of us are fully aware of them, we tend to forget these basics since that there already are limitless selections for available in the food stores. Let’s have a quick recap of the essential nutrients that we should never miss out in our diet.
Fruits: An apple a day keeps the doctor away is not a famous saying for nothing and it also applies in different types of fruits. Fruits are free of cholesterol, and are naturally low in fats and calories. It is packed with Vitamin C that is essential for our daily immunity boost.
Tip – Try adding a banana or mixed fruits in your daily oatmeal or cereal for breakfast. With all the types of foods
Vegetables: Vegetables like fruits are a fat-free source of nutrients. Having a good amount for veggie intake daily can give you potassium, dietary fiber, folic acid, Vitamin A, Vitamin E, and Vitamin C and the important mineral Selenium.
Tip – Since veggies can be eaten raw or cooked, you can incorporate it in your diet as a healthy snack. Vegetable salads are great appetizer and can also be a filling for sandwiches. There are plenty of delectable recipes you can choose from soups to stir fries, to veggie patties and vegetable curries. Vegan recipes will never let you run out of creativity.
Whole Grains: Grains are your source of dietary fiber, B vitamins and minerals to aid your body release energy from the protein you eat. Whole grains prevent constipation and contributes into healthy digestion.
Lean Meat, Fish, and Poultry: This food group is the primary resource of protein vital for muscle development and growth. However, more to protein, meat from seafood and beef (preferably grass-fed) have essential fatty oils rich in Omega-3. Omega-3 especially the DHA-rich calamari and squid oil prevents cardiovascular diseases, diabetes, along with other degenerative diseases like osteoarthritis.
Tip – Eat a right amount of protein, but also be watchful of your intake, plenty of meat have high calorie content, and they have to be taken in moderation especially if you are managing your weight.
Milk, Yoghurt, and Cheese: These types of food are already vitamins and minerals fortified. If you have lactose intolerance, you can get the nutritional value they provide from reliable dietary supplements.
Eat a variety from these food groups and enjoy a healthy body!