What Are Healthy Foods?
Healthy food that tastes good may sound like a contradiction in terms, but in reality there are thousands of foods that are delicious and healthy at the same time! Eating a wide range of the healthiest foods contributes to disease prevention and longevity. Healthy foods are an important part of our diet, as the food we eat affects our health and shapes our bodies. So what do we need to keep in mind when creating our personal healthy food list? Look for wholesome, nutrient rich foods are readily available in your local region. Organically grown products are a more nutritious option since they have not been pumped with chemicals
Choosing Healthy Food That Tastes Good
A healthy balanced diet that is made up of a variety of foods has numerous benefits. Apart from lowering your risk of disease and keeping your weight in check, it will make your hair and skin glow. Healthy hair and skin depends as much on proper diet and nutrition as it does on the products you use.
- Wholegrains. Choose oats, brown rice, brown pastas, and wholegrain breads. These have more fibre than the refined varieties.
- Fruits and Vegetables in a rainbow of colours. These are the most flavoursome of foods packed with the highest concentration of nutrients.
- Lean cuts of meat such as beef, chicken breast, turkey and lamb. A great source of protein.
- Dairy products. Low fat dairy products if you're on a low-fat diet, otherwise full fat dairy eaten in moderate amounts. Eggs, cheese, milk and yogurt are a delicious way to obtain protein.
- Herbs and spices. Use these to add flavor to your meal rather than commercial sauces that contain high amounts of sodium.
- Oils such as extra virgin olive oil and coconut oil are healthy food that tastes good. Olive oil contains oleic acid which is a monounsaturated fat and is therefore a healthier fat.
- Fish and seafood. Oily fish like salmon and sardines are packed with Omega-3s. Shellfish and shrimp contain a high amount of nutrients.
- Legumes and Lentils. Soaked properly and then cooked, beans and lentils are a fantastic source of protein.
Healthy Food That Are Filling
Filling foods are those foods that will keep you feeling satisfied through the day and help with weight loss and maintaining a healthy body weight. By eating healthy foods that are low in calories but high in volume, fiber and protein, you can satiate your hunger, and at the same time keep your calorie intake under control.
- Protein. This is is a filling food because it is digested slowly, and therefore makes you feel full for longer than other foods such as carbohydrates or fats.
- Fiber. This fills you up because it absorbs water and expands in your stomach, as well as slowing down the rate of digestion. As a result, you feel full more quickly than you would if you were eating a low fibre food.
- Vegetables. These are the ideal foods to eat. This is truly good food to eat as most have a combination of high fiber and high water content and are packed with nutrients, making them low calorie and high volume foods.
Healthy Food Snacks That You Can Have Every Day
Healthy food snacks are an important part of any diet, as you should eat regularly and never go hungry to manage your appetite. Some of the best healthy food snacks are fruits and vegetables, and if you’re creative with these, there are many ways you can add them to your daily diet. Try these other suggestions below for more healthy food that tastes good and is low in calories:
| Snack | Serving | Calories | Saturated Fat |
|---|---|---|---|
|
Apple |
1 medium |
72 |
0 |
|
Cottage Cheese |
120g |
108 |
1.4g |
|
Crispbread |
50g (2 breads) |
94 |
0.2 |
|
Air Popped Popcorn |
1 cup |
31 |
0 |
|
Raw Almonds |
30g |
178 |
1.2 |
|
Vegetable Soup |
1 sachet |
90 |
1.4 |
|
Tuna (in brine) |
200g |
230 |
1g |
|
Wholegrain Toast With Honey |
1 slice |
106 |
0.2g |
|
Yogurt (Low-Fat) |
200g (1 small carton) |
174 |
0.2g |
|
Grapes |
20 grapes |
83 |
0.1g |
Super Foods To Boost Your Health
There are some foods that are nutrient dense and have significantly more vitamins, minerals, phytonutrients and antioxidants than other similar comparable foods While the benefits of including super foods in your diet is great, these foods on their own will not provide you with all the nutrients you need. To achieve this, you still need to eat as wide a variety of healthy foods as possible per the healthy pyramid. Here is a list of some of these super foods:
Green Tea Research has shown that having at least 2 cups of green tea a day decreases the risk of heart attack. Tea contains l-theonine which promotes relaxation by reducing levels of cortisol, a stress hormone. The primary ingredients in green tea are polyphenols and flavonols; the most important of these being epigallocatechin gallate (EGCG). EGCG is a more potent antioxidant than Vitamin E. So go on, why not infuse the benefits of green tea into your health. All you need to do is substitute your regular cup of coffee for a cup of green tea.
Nuts are a super food and certainly healthy food that tastes good! They are high in protein and contain healthy fats, fibre, antioxidants and essential vitamins and minerals. Nuts promote heart health and can also protect against depression and cancer. As nuts have a high fat content, the key is to have nuts in small portions.
Kiwi Fruit or Chinese Gooseberries as they are also called are another high fibre, vitamin rich food. The Vitamin C content is even greater than oranges. Due this, kiwifruit provides valuable cancer fighting properties and cardiovascular benefits. Another healthy food that tastes good… just chop up some kiwifruit and add to a bowl of yogurt and oats for breakfast. What’s there not to love?
Broccoli and broccolini is a high-fibre super food that is dense in nutrients such as vitamins K and C, potassium and magnesium. Consequently, it is good for bone health and reduces risks of cancer. Brocollini is a healthy food that tastes good and is so easy to prepare. Simply boil the brocollini for two minutes in lightly salted water, then saute in some extra virgin olive oil with garlic. It makes an excellent accompaniment to meat dishes.
Berries. are a delicious low calorie, high-nutrient food that are full of anti-oxidants, anthocyanins and flavonoids. As a result berries help lower the risk of diseases such as Alzheimers and Cancer. Whether you consume blueberries, cranberries, goji berries or acai berries, they are beneficial to your health. Although Acai Berries have received alot of publicity in recent years as a weight loss wonder food, this is just hype. Like other berries, acai are fantastic source of nutrients, but they are not a silver bullet for weight loss.
Dark Chocolate can be good for your health, provided it is eaten in moderation because of the saturated fat and sugars most chocolates contain. Cocoa is high in flavonoids and serotonin (a chemical that boosts one’s mood). Dark chocolate is mainly cocoa with a little bit of milk and less sugar then most other chocolates. Dark chocolate can help regulate blood pressure and reduce LDL cholesterol levels. Eating 2 small squares of dark chocolate on a regular basis is a good way of enjoying a healthy food that tastes good!
Avocados are particularly good for heart health as they contain high levels of folate, vitamin E and antioxidants. Although they are high in fat, it is monounsaturated fat which contributes to lowering LDL or bad cholesterol. Avocados a healthy food that tastes good at anytime. This delicious food can be enjoyed in so many ways…. from squeezing a little lemon juice and seasoning over a freshly cut avocado, adding it to salads, to making it into a spread or dip these fruits are tasty and versatile.
Flax Seeds Flaxseeds are an excellent super food to add to your diet as they are high in fibre and Omega-3 oils as well as lignans, sterols and flavonoids. As a result, flaxseeds are good for the heart and against cancer. There are many creative ways of using flax seeds. You can sprinkle them over cereal, or add to soups, smoothies and salads. Another wonderful healthy food that tastes good!