We all want a healthy life. But do we follow a diet that contributes to a fit lifestyle? Eating a balanced healthy foods diet is an integral part of overall health. An ideal diet is rich in fruit, vegetables & whole grains, low in added sugar, salt, and fat.
A balanced diet must consist of various healthy foods and beverages from a wide range of food groups.
Top 10 Healthy Foods items that everyone must include in their Diet
Oats
Oats are one of the best sources of fibre and protein. This makes them a great breakfast option. Starting your day with oats will keep you full until lunchtime. You can eat oats by themselves or mix things up with healthy food items such as berries and nuts.
Oats contain a wide array of vitamins, antioxidants, and minerals. These include vitamins E, K1, B1 (thiamin), B5 (pantothenic acid), B6, folate (folic acid), zinc, copper, manganese, and selenium. They also have a large number of polyphenol antioxidants – including avenanthramides which are unique to oats. These avenanthramides fight free radicals and can help protect against heart disease by reducing inflammation and high blood pressure.
Oats are also great for your skin and hair health due to their beta-glucan content. This is known to repair damaged skin cells and retain water in the skin layers, thus making it hydrated throughout the day and night.
Another health benefit of eating oats is reduced blood pressure levels. This is due to their high magnesium composition as it helps relax blood vessels while increasing blood flow. As a result, you stand at a lower risk of cardiovascular diseases.
Spinach
Spinach is a leafy green vegetable that is rich in vitamins and minerals. It’s full of vitamins A, K, C, E, B2, and B6. In addition, folic acid and iron are present in spinach. It’s also packed with calcium and antioxidants – which can help protect against ageing.
Spinach is additionally high in fibre, which helps digestion and reduces cholesterol levels. It tastes great, and it will give your body a multitude of health benefits!
Pulses, Legumes, and Beans
Pulses include beans, lentils, and peas. They are a great source of protein. They are also a good source of fibre (which helps you feel fuller for longer), iron, folate, potassium, magnesium, and zinc.
In fact, pulses have more protein than meat per serving! So if you don’t eat a lot of meat or animal products, it’s important to make sure that your diet includes plenty of pulses to get enough protein.
Fish
Fish is a low-saturated-fat food. Because of the omega-3 fatty acids, consuming fish leads to enhanced heart health. In addition, fish is an excellent source of vitamin D, protein, selenium, and phosphorus.
It helps in preventing cardiovascular diseases and lowering blood pressure. In addition, eating fish helps keep your arteries clear from plaque buildup and reduces the workload on your heart.
Fruits and Vegetables
Vegetables and fruits are rich in vitamins, minerals, antioxidants, and other vital nutrients. And having the right amount of nutrients definitely has a positive effect on your health.
Fruits and vegetables can be eaten raw or cooked. Some choices for a healthy diet include:
- Orange-coloured vegetables and fruits such as cantaloupe, carrots, sweet potatoes, winter squash, mangos, and apricots contain beta-carotene. This nutrient helps to improve vision and reduce the risk of certain cancers.
- Green vegetables such as broccoli, Brussels sprouts, and spinach contain lutein to protect from macular degeneration.
- Berries such as raspberries, blueberries, and cranberries protect against heart disease.
Apart from these, you can try to include diverse veggies and fruits in your diet and reap their health benefits.
Eggs
Eggs are rich in protein, vitamins, and minerals. Additionally, eggs contain essential omega-3 fatty acids and vitamin D. They can be eaten at any point during the day and complement many different dishes.
While these benefits are beneficial for everyone, some people should avoid eggs: those with an egg allergy or sensitivity. If a person has an egg allergy, doctors always recommend that they avoid this food.
Nuts and Seeds
Nuts and seeds are great sources of protein, healthy fats, vitamins, and minerals. Moreover, they’re beneficial for heart health, blood sugar levels, skin health, etc.
Examples of nuts include walnuts, almonds, and pistachios. Examples of seeds include chia seeds, flaxseeds and pumpkin seeds.
Nuts are high in omega-3 fatty acids — a type of fat that helps fight inflammation in the body. This may help lower your risk of certain chronic diseases like diabetes, cancer, and heart disease.
Some nuts may be better than others—walnuts appear to benefit brain health more than other nuts.
Whole Grains
Whole grains serve as the best source of carbohydrates which are the primary energy source for our body. They include brown rice, quinoa, millet, whole wheat bread, and cereals.
They contain a good amount of fibre and protein, making you feel full all day long. Including whole grains in your diet also reduces the risk of chronic diseases such as heart diseases, obesity, and type-2 diabetes. Whole grains also lower cholesterol levels and help in reducing weight loss.
Whole grains are rich in nutrients like B-vitamins (thiamin, riboflavin, niacin), iron, magnesium, selenium, etc., along with antioxidants. These nutrients help maintain a healthy heart by reducing high blood pressure levels, thus preventing cardiovascular diseases.
Having whole grains is also beneficial for pregnant women as it helps in boosting their immune system during pregnancy to fight against infections or diseases during childbirth or postpartum recovery.
Beets
The best Dietician will always recommend you to include beets in your diet. Beets are a source of folate and manganese, both essential nutrients. They’re also rich in nitrates, which reduce blood pressure and inflammation. Furthermore, they are very high in antioxidants, which can help protect cells from damage. What’s best? Beets can be eaten raw, roasted, or boiled!
Yogurt
This list wouldn’t be complete without a good old fashioned breakfast staple that is yoghurt! It’s the most appealing on-the-go food for those who want to eat healthily. Not only is it delicious, but it also helps reduce your heart disease risk and keeps your blood pressure in check.
But what makes yoghurt so healthy? Well, probiotics help break down your food a lot easier, so you can absorb more nutrients from it. This way, you don’t feel as bloated or gassy either, which is always favourable!
So, feel free to eat more depending on how hungry you are or crave some extra energy.
Bonus Foods
We’re listing other great food items for those who don’t want to eat meat, eggs, and fish. Instead, you can include the following in your diet for a healthier life:
Fermented Foods
Fermented foods have been a part of the human diet for centuries, and for a good reason. They’re tasty and good for your health too.
Their good bacteria (probiotics) fight off the bad ones, preventing diarrhoea, constipation, bloating, and a host of other gastrointestinal issues. Fermented foods also help boost your immune system.
Dark Chocolate
Dark chocolate is a treat that’s so good that it’s hard to believe it can actually be healthy. But, the flavonoids in dark chocolate can reduce the risk of heart disease and high blood pressure.
Dark Chocolate is also thought to improve blood flow and lower cholesterol, although these benefits are less certain. One thing is for sure: chocolate does have a lot of calories. So be sure to eat it in moderation.
Get the Correct Dietary Advice and Services at Amandeep Hospitals
The secret to eating a healthy foods diet is being smart about it. Avoid processed foods and excessive sugar, drink lots of water, and eat an appropriate amount of fruit, vegetables, whole grains, healthy fats, and proteins to get the most out of your food.
Are you looking for expert advice on diet & nutrition? Amandeep Hospitals offer the most reliable dietary services in Amritsar. With the support of our veteran Dieticians, we offer bespoke nutritional care, including diet planning, diabetic food care, food service management, and more.
Visit our facility or get in touch today!