Top 10 healthy foods you should be eating
We seem to come across information about “super-foods” that can change our lives every so often. With so much information online, how do you know the right healthy food you should be eating?
Check out these 10 foods you should be eating according to experts:
Dark Green Vegetables
For superb health, eat dark green vegetables about three to four times a week. Go for good options such as broccoli, sprouts peppers and leafy greens, for example, kale and spinach.
Beans and Lentils
Get use to eating a bean-based meal at least once per week. Always endeavor to add legumes, including beans and lentils, to your soups, stews, casseroles, salads, as well as dips or simply eat them plain.
Eat about two to three serving of fish per week. A serving comes with at least 3 to 4 ounces of cooked fish. The right options are salmon, herring, bluefish, trout, tuna and sardines.
Eat whole grains at least two or three times every day. Eat whole wheat flour, rye, amaranth, oatmeal, barley, quinoa or a multigrain. A recommended source of fiber contains 3 to 4 grams of fiber per serving and an excellent source consists of 5 or more grams of fiber per serving.
Include from two to four servings of fruit in the mix every day. Try eating berries like raspberries, blackberries, strawberries and blueberries.
Peanut butter is a super healthy rich food. It consists of protein, carbs and sugars. Nutritionists consider it a great recovery food. Help your kids to love it.
Eating up to 25 grams of soy protein every day is recommended as part of a low-fat diet as it helps lower cholesterol levels. Try eating tofu, edamame soybeans, soy milk, and texturized vegetable protein (TVP).
“There is nothing wrong with an occasional dietary reward. That is the reason chocolate is so often thought of as a ‘health food’ as long as you do not get into the habit of comfort eating or over-eating!”, says Peter Yellowlees, professor of general psychiatry and chief wellness officer at UC Davis Health
Did you know that men and women between the ages of 19 and 50 years need 1000 milligrams of calcium a day and 1200 milligrams if they are older? Eat calcium-rich foods, for example, nonfat or low-fat dairy products from three to four times every day. Please include organic choices.
Irrespective of whether the color is red, golden, yellow or whichever, root or greens contain a superb variety of protective carotenoids. According to evidence, their dietary nitrates can be converted to nitric oxide and boost endurance exercise.
Mangoes are low in calories, high in fiber and vitamins A and C. They are also packed with other vitamins, minerals and antioxidants too, in addition to being associated with multiple health benefits. Make sure mangoes are part of the fruits you and your family are eating for good health, says Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology
Always make sure you drink 7 to 8 cups or more of water daily.