Everyone gets that nagging feeling that they should be eating better, and most times, you never get round to it. But when you do, you need to know what good food to eat everyday that will fit nicely into your life. So let’s have a look.
A healthy diet should encompass fruits, vegetables, beans, whole grains, low-fat or non-fat dairy, lean meats, eggs and nuts and cut down on salt, saturated and trans fats, sugary drinks, red meat, alcohol and white flour. So here is a list of the good food to eat every day.
Whole grains and vegetables that are starchy
Select whole grains over refined grains for better nutrition and gratification from bread, cereals and cooked grains like pasta, oatmeal and rice. To ascertain that you are buying whole grains, take the time to read the food label, and the word wholegrain must be present. Starchy vegetables like potatoes have a similar calorie and macronutrient content to cooked grains.
Fruits and vegetables that are non-starchy
Amplify your feelings of fullness and nutrition by adding fresh fruits and vegetables to meals and any snacks. And, it is a dead easy way to ensure you hit the recommended daily amounts. A good tip is whole fruits instead of juice to boost your fibre intake. Canned products are just as good but ensure you shop for lower-sodium vegetables and fruits with no added sugar.
Meat, fish, poultry, eggs and non-meat alternatives
A 4-ounce portion size of protein such as meat, poultry or fish at mealtimes delivers more than enough protein on average. Visualize a pack of playing cards, as that is about the size your protein portion should be. If you want a more significant amount, think of your heart and ensure it is a lean cut. A helping of baked or boiled fish is advised by health experts twice weekly as a source of heart-friendly Omega-3 fat.
Dairy and non-dairy alternatives
This food group delivers essential calcium and vitamin D and is a good source of protein. Opt for skimmed or 1% fat milk, calcium-fortified soy foods, or low-fat or fat-free yoghurt and low-fat cheeses.
Oils that are good for the heart
Liquid oils deliver essential fatty acids, are heart-friendly and complement vegetables and salads. They typically fall into two main categories:
|Omega 3 oils||Omega 6 oils||Omega 3 and 6 Oils|
|Flaxseed oil||Soybean||Olive oil|
|Cod liver oil||Corn||Peanut oil|
|Sushi||Safflower oil||Canola oil|
Aim to have Omega-6 and omega-3 fats working together for your heart health. One potential solution to the high levels of omega-6 fats found in processed foods is to add back omega-3 fats and use omega-6 fats when cooking instead of monounsaturated fats.
To reap the rewards of oil minus racking up too many calories, always measure them in cooking. Also, dilute them in sauces or dressings with vinegar, citrus juices or water Seeds, and nuts are excellent providers of heart-healthy oils and are a good source of protein and fibre.
Boston University has a great food chart that makes it easy to incorporate all the major food groups in your meals and snacks.
Skipping Breakfast Disadvantages
Research carried by Ohio State University has found that 15.2% of adults who participated did not eat breakfast.
This information discovered that those who skipped breakfast were not getting essential nutrients, such as calcium and vitamin C. These nutrients are typically present in fortified breakfast products such as milk, cereal, and yoghurt.
The research also discovered that adults who avoided breakfast ate more sugars, saturated fat and carbohydrates. They also ate less fibre later in the day than people who did not skip breakfast.
If you have little time in the morning, keep your breakfast choice simple. Try getting up ten minutes earlier or getting other tasks out of the way before they are due
If you have a poor appetite when you wake up in the morning, you can develop eating when you rise. Begin your day with something lite, such as a piece of fruit or low-fat yoghurt. Over time, your morning appetite will gradually increase, and you’ll typically discover that you eat less as the day progresses, including snacks.
Energy-boosting breakfasts include porridge with fruit, muesli(no added sugar), fruit and low-fat yoghurt. Or baked beans on wholegrain toast. Breakfast cereals without any added sugar, such as plain wholewheat cereal biscuits or plain shredded wholegrain pillows.
Protein-packed breakfasts include scrambled eggs on wholegrain toast. Low-fat Greek yoghurt sprinkled with fruit and nuts such as strawberries and mixed nuts. Or smoked salmon and low-fat cream cheese on a bagel.
Lighter options for breakfast include fruit or veggie smoothies, fruit or yoghurt and pimped wholegrain toast with any healthy topping that takes your fancy.
The only thing left to cover in this good food to eat everyday post is good foods to eat before bed. One of the most common solutions people seek is information on good foods to eat before bed for insomnia. So let us now have a look at foods you can incorporate into your routine that can help. According to recent research that focused on foods that promote sleep, the following list offers some foods you could include in your daily routine.
• Foods containing tryptophan are essential amino acids that we do not produce with our bodies; therefore, it must be obtained via your diet. The recommended dose per day according to US RDA is 250-425 mg daily. Foods rich in tryptophan include milk, turkey and chicken, oats, cheese, nuts and seeds, bread, bananas and apples.
• Asparagus powder
• Kiwi Fruit
• Schisandra wine
So there you have it, a whistle-stop tour of good food to eat every day and hopefully some resources that will be useful to you. We all have busy lives, but if you have that nagging feeling that you want to start eating more healthily, keep note of this post and grab some good food next time you hit the supermarket.