A healthy diet is important for optimal nutrition and overall well being. When it comes to healthy food, some suggest wheat in the diet while others do not, some advise meat while others do not. But choosing healthy foods is not about who can follow a rigorous diet or starve themselves. It is rather about consuming the right kind of food that augments your energy levels, rejuvenates your mood and provides your body with the essential nutrients it requires to stay fit and healthy. It is all about focusing on the basic food. Here are the most essential and basic 5 healthy food types that you must include in your diet plan.
1. Fruits for All:
This food group encircles a wide array of fresh fruits. These are loaded with essential nutrients, minerals and antioxidants. They are a rich source of vitamin A, vitamin C, fibre, folate and potassium. They are also excellent for weight watchers as they are low in fat and calories. Apart from this a diet rich in fruits can reduce risk of heart disease, prevent cancer, reduce obesity and Type 2 diabetes. The average man requires 2 cups of fruits daily on a 2000-calorie diet. You must eat whole fruits for the fibre and alter your fruit choices throughout the week to match your nutrient requirement.
2. Vegetables: Powerhouse of Nutrients
Like fruits, vegetables are also packed full of nutrients required for healthy living. Including vegetables in your diet help to reduce your risk of chronic diseases. They too are low in fat and therefore help you to keep a watch over your calories. They help you to accomplish and uphold a healthier weight. It is recommended to include 2 1/2 cups of vegetables daily on a 2000-calorie diet. It is advised that in order to meet your daily requirement of vegetables and fruits, you must fill half your plate with them. Make sure you get a healthy breakfast to start your day on the right track.
3. Make it Whole Grain:
Grains include ready to eat pasta, bread cereal, foods made from barley, rice, wheat or other cereal. For healthy living, it is advised to make half your grain choices whole grain. They help to reduce risks of cancer and heart disease. It is suggested to include 6 ounces of grains daily on a 2000-calorie diet, with at least half whole grain.
4. Protein Foods: Beans and Meat
You must include protein foods such as eggs, beans, meat, seeds, nuts and soy products in your diet. Proteins are high in vitamin B, vitamin E, zinc and magnesium. In order to make your diet nutrient rich, you can include different varieties of protein foods throughout the week and ensure your choices restrict your intake of saturated fat. You must consume 2 servings of seafood every week in order to increase the intake of omega 3 fatty acids. It is suggested to have 5 1/2 ounces of protein foods daily.
5. Dairy Products for Strong Bones:
Dairy products are rich sources of vitamin D and calcium and are essential to maintain your bone health. You must include low fat milk, cheese, soy milk and yogurt in your diet. It is recommended to include 3 cups of dairy food daily on a 2000-calorie diet, where 1 serving is similar to 1 cup of milk or soy milk or yogurt or 1 1/2 ounces of hard cheese.