There are many healthy food options that you can include in your healthy eating. We today bring you the Top 7 Healthy Foods you should start look at now to have a healthy diet.
We are going to list the top 7 tasty and healthy foods for you today which you can include in your diet for healthy eating. A healthy diet contains healthy foods like fruits, vegetables, and whole grains and also little to no processed food or sweetened beverages. Let’s move forward to know more about the “Top 7 Healthy Foods you should start eating“.
You see, We all are busy in our life with other things and always skip to think about healthy eating. We are more into fast-foods nowadays basically processed which is not good for our health. By just including this list of healthy foods in your daily meal can change your life.
Healthy eating habits make a huge difference in your day-to-day activities. Healthy eating can help you can lose weight. We at Chop Ninja bring you a list of 7 healthy foods that are tasty as well.
Let’s jump into it. “what is healthy food?”
what is healthy food?
Healthy food and healthy eating habits help to maintain overall health and gives you energy for the body. Healthy food provides essential nutrition, fluid, macronutrients, micronutrients, and adequate food energy. There are many plant-based and animal-based food that you can include in your diet. Healthy foods are basically whole foods that give our bodies the vitamins and minerals we need and you can lose weight as well by adopting healthy eating.
List of common healthy foods are:-
- Fresh fruits.
- Vegetables.
- Fish.
- All kinds of nuts.
- Milk.
- Whey.
- Green beans.
5 recommendations by World Health Organization:-
- Maintain a healthy weight by eating roughly the same number of calories that your body is using.
- Limit intake of fats. Not more than 30% of the total calories should come from fats. Prefer unsaturated fats to saturated fats. Avoid trans fats.
- Eat at least 400 grams of fruits and vegetables per day (potatoes, sweet potatoes, cassava, and other starchy roots do not count). A healthy diet also contains legumes (e.g. lentils, beans), whole grains, and nuts.
- Limit the intake of simple sugars to less than 10% of calories (below 5% of calories or 25 grams maybe even better).
- Limit salt/sodium from all sources and ensure that salt is iodized. Less than 5 grams of salt per day can reduce the risk of cardiovascular disease. Source
Keeping the above in mind we will list Healthy foods to eat that are healthy and tasty. The problem with healthy food is they all don’s taste better. So We at Chop Ninja keeps good taste in mind brought you these Top 7 Healthy foods to eat:-
Dark Chocolate Good For You
It may surprise you but you heard it right. Yes, dark chocolates are a Powerful source of antioxidants and are very nutritious. In many cases, dark chocolates help improve blood flow and lower blood pressure. Many studies show that dark chocolate can improve your health and lower the risk of heart disease. You should include dark chocolate in your healthy eating.
A 100-gram bar of dark chocolate with 70–85% cocoa contains (source):
* 11 grams of fiber
* 67% of the DV for iron
* 58% of the DV for magnesium
* 89% of the DV for copper
* 98% of the DV for manganese
We suggested eating it in moderation (max. a 1.6-ounce a day).
Coconut Nutrition
Coconuts are extremely rich in selenium, potassium, and healthy fat plus we all know coconuts are tasty :). Coconut is slightly sweet. and can enjoy it raw or dried whichever way you want. You can also consider including coconut milk, cream, and coconut oil in your healthy diet. Coconut is one of my favorite healthy foods to eat.
Here are the nutrition facts for 1 cup (100 grams) of raw and dried coconut Raw coconut meat Dried coconut meat (source):-
Calories 354 650
Protein 3 grams 7.5 grams
Carbs 15 grams 25 grams
Fiber 9 grams 18 grams
Fat 33 grams 65 grams
Manganese 75% of the Daily Value (DV) 137% of the DV
Copper 22% of the DV 40% of the DV
Selenium 14% of the DV 26% of the DV
Magnesium 8% of the DV 23% of the DV
Phosphorus 11% of the DV 21% of the DV
Iron 13% of the DV 18% of the DV
Potassium 10% of the DV 16% of the DV
Blueberries
Blueberries
Who doesn’t love blueberries? Blueberries have a sweet flavor, and they are very nutritious and rich in fiber. blueberries help in Managing diabetes and Lowering blood pressure. This list can go on and on as there are many benefits of blueberries. Some study shows that blueberries also helpful in Skin health and Maintaining healthy bones. In many cases, Studies show that by including blueberries you can lose weight.
Almonds
Among the world’s most popular tree nuts, almonds are highly nutritious and rich in healthy fats, antioxidants, vitamins, and minerals.
The fun fact is almonds contain about 50% oil but not the bad one. Almonds contain omega-9 fatty acids that are very good for our brains. It’s better to replace chips or other snacks with almonds if you can as almonds have a lot of calories.
Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains (1):
* Fiber: 3.5 grams
* Protein: 6 grams
* Fat: 14 grams (9 of which are monounsaturated)
* Vitamin E: 37% of the RDI
* Manganese: 32% of the RDI
* Magnesium: 20% of the RDI
* They also contain a decent amount of copper, vitamin B2 (riboflavin), and phosphorus.
Avocados
Avocados should be on the top of this list but because of the taste. I know promised you to provide tasty healthy and tasty foods only but this list can not be completed without it. Avocados may not be your first choice as they are not tasty for everyone. After reading this you may start including it in your weekly diet as healthy food. Avocados are full of vitamins (B, E, K), minerals, fiber, and healthy fat that helps in the improvement of Great for vision and it’s very healthy for the heart.
Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving (3):
* Vitamin K: 26% of the daily value (DV)
* Folate: 20% of the DV
* Vitamin C: 17% of the DV
* Potassium: 14% of the DV
* Vitamin B5: 14% of the DV
* Vitamin B6: 13% of the DV
* Vitamin E: 10% of the DV
* It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous, and vitamins A, B1 (thiamine), B2 (riboflavin), and B3 (niacin).
Salmon
Salmon is full of omega-3 fatty acids, vitamins (D, A, and B), and minerals like Selenium, Zinc, Phosphorus, Calcium, and Iron. And it’s delicious.
A serving of salmon — 3 to 4 ounces — is about 200 calories. It’s very low in saturated fat and a good source of protein. It’s also one of the best sources of vitamin B12. It’s also bursting in potassium and other nutrients like iron and vitamin D. One of the best Healthy foods to eat.
Best ways to have Salmon:-
- Teriyaki Salmon
- Grilled Salmon
- Baked Salmon
- Oven-baked Salmon
Full-Fat Milk.
Milk doesn’t only taste good but also provides your body with calcium, magnesium, selenium, and potassium also like vitamins C, D, A, B, and K. Moreover, consistent with a replacement study women can slightly increase their fertility by consuming full-fat dairy products (consuming low-fat dairy products on the opposite hand may slightly reduce fertility). Athletes should give low-fat milk a try after workouts as studies show it’s even better for muscle recovery than special sports drinks.
The foods mentioned above cause you to feel full whereas sugar causes you to crave for more and thus consume more calories.
More important: Carbohydrates generally stop your body from burning fat. So if you would like to lose fat and do not have the time to exercise, attempt to avoid carbohydrates.
That’s the reason why bananas aren’t on this list of healthy eating. Yes, bananas have some vitamins and taste good, but in contrast to most fruits (for example apples) which contain fructose and glucose, bananas also contain sucrose (> carbohydrates), which is sort of almost like table sugar. That’s the reason why they affect your blood glucose levels almost like light bread or sugar does.
If you cannot stop eating toast and oatmeal for breakfast, try coffee with a little piece of butter (grass-fed, unsalted). It’s a fat, but healthy fat and can cause you to forget all the bad carbo stuff. it’d take getting won’t to initially, but it’s worth it!
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Article Source: EzineArticles
