A healthy diet is necessary for a healthy lifestyle. You need to eat food that improves your health and well being. In today’s world, where we’re bombarded with the unhealthiest of options that are tastier, cheaper and quicker to come by, we need to be mindful of what we put into our bodies.

The junk food around us that is widely available is full of bad fats, high in calories, sky-high levels of sodium and LDL (bad) cholesterol. They put us at risk of obesity, diabetes, high cholesterol, high blood pressure, heart disease and many types of cancer.

When you choose healthy meal plans, you significantly reduce the risk of developing these conditions. The expert-recommended foods mentioned below are nutritionally-dense, they preserve good health and keep you feeling fuller for longer. Most importantly, they will help you shed the excess kilos and keep them off too.

Beans –  these are high in fiber and water content, keeping you fuller for longer. Beans are also low in sugar which keeps blood glucose levels within normal ranges. Because of all these benefits, they promote weight loss. Kidney beans and black beans are good choices.

Apples – This fruit is high in soluble fiber and contains a substance called pectin which helps reduce cholesterol. They are packed with vitamins A & C and also contain iron, calcium and phosphorous. Good news for weight-watchers – there are lesser than a hundred calories in an apple and you don’t need to worry about sodium intake or fats!

Yogurt – Choose the plain, nonfat, zero added sugar kind. This will promote good bacteria in your gut, keep your digestive system happy and improve your immune system. Yogurt also contains vitamin B-12 and B-6 along with the goodness of calcium.

Pile on the vegetables – Fresh vegetables are the best. Have them raw, steamed, roasted or even grilled. Spinach, broccoli, celery, ladies’ finger, green beans and lettuce – load up on these greens. They are very high in fiber and extremely low in fat and salt.

High fiber foods –  Fibre is excellent for digestion and assists in the proper functioning of your digestive tract. Besides, a diet high in fiber may reduce the risk of obesity, diabetes, and even heart disease.
Fiber-rich foods like pears, apples, oats, brown rice, bran, whole wheat bread, split peas, green peas, and broccoli will keep you safe from constipation and keep you feeling full for longer. However, eating too much of them at once can keep you awake at night with gas and bloating.

Lean proteins – Choose skinless chicken (preferably breast pieces) and turkey for your lean meats. Some cuts of beef like steak and ground beef are healthier options if you choose to go with red meat. High protein content helps in weight loss and muscle-building.

Salmon – This fatty fish can lower blood pressure, is a good source of healthy fats (Omega-3), helps keep cholesterol low and aids in reducing inflammation. It also has large amounts of vitamins A, D, E, and K.

Oatmeal – It reduces bad cholesterol (which is good news for your heart) and is tremendously rich in fiber which keeps you feeling fuller for longer. Moreover, it keeps blood sugar under control and keeps you constipation-free.

Remove junk and highly processed foods from your diet immediately. A diet high in nutrients from natural sources prevents malnutrition, weight gain, and curbs cravings for unhealthy foods so eat healthy to reap the best benefits.

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