Healthy Food - Your Recipe for Wellbeing

Healthy Food - Your Recipe for Wellbeing

Blog Article

Healthy foods are part of a healthy eating pattern that includes whole foods, low-fat or fat-free dairy, lean protein and limiting added sugars, saturated and trans fats. Try these nutritious recipes that are delicious and easy to make. 韓国料理 名古屋市

Oats have beta-glucan, which lowers cholesterol. Add chia seeds for fiber, and avocado for heart-healthy fats and plant-based protein.
Vegetables

Vegetables provide the body with important nutrients, like vitamins and minerals, that help us to feel our best. Vegetables also contain fibre, which helps us to feel full and satisfied. Eating a variety of vegetables and avoiding added sugars can help reduce our risk of some chronic diseases, including heart disease, diabetes and cancer.

Studies have shown that a diet high in vegetables can help prevent heart disease by lowering blood pressure and reducing levels of cholesterol. Vegetables can also improve eye health by providing lutein and zeaxanthin, two antioxidants that are important for aging eyes.

The current recommendation is to eat at least five servings of vegetables, salad and fruit each day. Try to include a variety of colours to ensure you get the mix of protective plant chemicals your body needs.

Adding vegetables to your meals can be easy and delicious. Try making a big batch of this turmeric tahini sauce to have on hand to toss with salads, drizzle over roasted veggies or dot onto avocado toast. Or whip up this sheet pan dinner that’s packed with healthy veggies swimming in a savory-spiced broth of fire roasted tomatoes.

When choosing vegetables, choose low-calorie options that are high in nutrients. Vegetables are the perfect snack to have on hand when hunger strikes because they can be eaten as a filling, nutritious alternative to higher-calorie, less-nutrient snacks (like chips or cookies).
Fruits

Fruits are rich in micronutrients, vitamins and minerals. They are a good source of energy, fibre and essential fatty acids. They also contain water and are low in saturated fats and sodium. Eating a variety of fruits each week can help meet the nutritional needs of individuals. The combination of these nutrients can lower the risk of many health conditions.

Regularly eating fruits and vegetables will give you more energy to live a productive life. They will keep your weight down and can also help control diabetes and heart disease. You will also have stronger immunity and a healthy skin. Fruits are also a good source of folic acid, which is vital for pregnant women to reduce the risk of neural tube defects such as spina bifida and anencephaly.

The best way to get the maximum benefits from your fruits is to eat them whole. However, if you prefer fruit juices then make sure they are made from 100% fruit without extra preservatives. Aim to eat at least four to five servings of fruit each day.

Try to vary your fruit selection so you will be getting a mix of colours and flavours. Fruit is a great snack option and it is usually low in calories, so you can enjoy it without worrying about the extra kilojoules.

A healthy meal includes a wide variety of fruits, vegetables, fat-free or low-fat dairy products, various protein foods, and oils while limiting saturated fats, trans fats, and added sugars. Use the Healthy Eating Plate as a guide for preparing meals. It’s available in a number of languages, and you can print it for your fridge door!
Dairy

The dairy food group is an important part of a healthy diet. Dairy foods provide essential nutrients, including calcium, protein and vitamins and minerals. They are also an important source of energy, especially for older adults. A higher intake of dairy products is associated with a lower risk of osteoporosis in women.

The healthiest options are low-fat milk, yogurt and cheese. Milk, yoghurt and cheese are good sources of protein, which helps to build muscle. They are also high in calcium and vitamin D, which help to keep bones strong. They are also high in phosphorous, which promotes bone growth.

Eating a variety of different healthy foods is important for your wellbeing. Try to have vegetables, salad and fruit with every meal – these contain fibre, vitamins and minerals that can protect against some chronic diseases. Try to choose colourful vegetables, as they have the highest amount of protective nutrients.

Try to limit added sugars and unhealthy fats. Many processed foods have large amounts of added sugar and unhealthy fats, even some that claim to be 'healthy'. Check labels and choose a mix of foods that are low in added sugars and fats.

Aim for a balanced plate, with half your food made up of vegetables, salad and fruit. You can also include a small serving of whole grains and lean meat or fish. Limiting salt and avoiding refined carbohydrates (such as white bread) will also improve your health.
Oils

There is much anecdotal and some clinical evidence that essential oils soothe sore joints, ease headaches and migraines and improve the quality of sleep. They also have antibacterial, antiviral and calming properties.

Choose unrefined, cold-pressed and organic varieties to get the most out of your oil. They may be more expensive but offer the best health benefits and can be used in place of other cooking oils such as olive, safflower or sunflower. You can also add these to dips and dressings to boost the flavour.

Oily fish like sardines, salmon and mackerel provide omega-3 and omega-6 fats your body can’t produce on its own. Other healthy sources of fat are avocados, olives and whole milk.

Limit processed and fatty meats, butter, lard, ghee, suet, saturated fats in cakes, pastries and biscuits, and fried foods. Also avoid added sugar, which can be found in many foods marketed as low-fat and sweetened beverages such as soft drinks and fruit juices.

Adding a few drops of the right oil to your bath can help soothe sore muscles, relieve tension and relax the mind. Try Volant Aroma’s collection of high-quality, ethically sourced essential oils which have been carefully blended to promote wellness and provide relief for many common ailments. You can even use them to create a spa-like experience at home! Simply dilute a few drops of the oil you choose in a bit of carrier oil and submerge yourself in the bath, breathing in its scent to soothe both your physical and mental state. Enjoy!
Meat

We often hear that meat is bad for our health as it can lead to cholesterol issues but the truth is that eating healthy meat is very important for the body as it supplies many vital nutrients such as protein and iron. The key is to eat the right kind of meat and this means getting animal proteins from animals that eat their natural diet (i.e. grass-fed beef).

In addition, consuming meat from local and free-range sources, as opposed to factory farmed options, is also very important as these meats have much higher levels of Omega-3 fats, which help promote mood stability and brain function as well as cell-membrane health. While it is certainly true that vegetarians and vegans can live very healthy lives without eating any meat, it is equally true that a plant-based diet with a balance of vegetables, meats and fruits/starches provides the greatest number of health benefits.

It is worth remembering that the more food is processed, the less healthy it becomes. It is therefore important to limit consumption of foods such as processed deli meats, hot dogs and bacon. Including lean meats such as chicken and turkey into your daily meals will not only increase your intake of protein but also eliminate the saturated fat found in these less healthy cuts of meat. Adding chicken sausage to your regular shopping will also give you the added benefit of reducing fat whilst maintaining flavour and protein. It’s important to remember that these leaner meats should be a more regular part of your diet, whereas the higher-fat meats like pork and beef should be enjoyed in moderation.