The majority of us desire to consume healthy meals every day, yet doing so is not always simple. The availability of nutritious food options may be limited where we live, or we may lack the time, skills, or mental capacity to prepare nourishing meals three times each day. The secret is to go in small, enjoyable steps. After all, being healthy is a blessing and an honor, not a penalty!
WHY IS EATING HEALTHY FOOD IMPORTANT?
There are so many excellent reasons to choose nutritious foods whenever possible. Suitable meals can:
- Boost our energy so we feel more cheerful and lively. Help us sleep better at night and feel more awake during the day.
- Stop us from developing cardiovascular disease, type 2 diabetes, and certain types of cancer
- Break the cycle of illnesses that “run in families,” when in reality it’s the dietary habits that are inherited, not the illnesses.
- Increase the length and quality of our lives while spending less money
- Ensure the safety of our families and the larger community by preventing the spread of food-borne illnesses like the avian flu and antibiotic-resistant superbugs.
- Because what is good for us is also good for the Earth, help save the earth from climate change, deforestation, and pollution.
HOW TO ALWAYS EAT HEALTHY FOOD
The challenging aspect is this. The majority of us are very clear on what we ought to be doing, but obstacles like lack of time, energy, money, or practicality may quickly thwart even the best-laid plans. Let’s first identify some of the health-improving foods we should prioritize wherever possible before moving on to our top 10 suggestions.
Grains, legumes, and nuts
These are our whole foods, the foundation of our wholesome diet. They provide a variety of protective qualities and are all-natural, filling, and delicious.
- Nuts are amazing. They are an excellent source of protein as well as of beneficial, unsaturated fats, which have been linked to a lower risk of Alzheimer’s disease in numerous studies. Walnuts (a excellent source of omega-3) and Brazil nuts are our top selections (the ideal way to get your selenium).
- Beans, peas, and lentils are all considered pulses. These are an affordable, low-fat source of protein that is also high in fiber, vitamins, and minerals. Given their abundance of antioxidants, black beans and kidney beans are two of our favorites.
- Wheat, corn, rice, quinoa, rye, barley, and oats are all considered grains, as are all products manufactured from them. We will obtain all of the natural protein, fiber, B vitamins, antioxidants, and trace minerals found in whole grains if we pick them over their processed equivalents. Our advice Make oatmeal your morning meal!
Fruits, berries, and vegetables
- Perhaps it’s time to break out of our dietary ruts and try some of the 300,000 edible plants that exist in the planet! Because they all have distinctive qualities, eating a variety of foods is good for our health. Every week, we advise striving for at least 30 different varieties!
- Apples, mangos, melons, bananas, grapes, and papaya are examples of fruit. We can blend them into smoothies, use them in breakfast dishes, or eat them as a snack because they are naturally sweet and packed with vitamins and antioxidants.
- From crisp, colorful salad leaves to comforting, earthy root veggies, vegetables come in a huge variety of sizes and forms.
- All of them are healthy for us, but in order to reap the maximum rewards, we need eat a range of foods, aiming for 10 pieces every day. Our main recommendation is to eat as many foods that range in hue as you can, as these foods are rich in antioxidants.
- Strawberries, cranberries, raspberries, blueberries, and blackcurrants are examples of berries. They have a natural sweetness that makes them seem indulgent, and they also have fiber, vitamins, and antioxidants that help prevent disease and inflammation. For a great morning start, include them in your breakfast.
It is quite difficult to lack protein because almost every vegan item contains some of it. Among the numerous excellent sources are beans, peas, lentils, almonds, and seeds. Seitan, which is derived from wheat, has a meaty texture, is low in fat, and is exceptionally high in protein, is one of our faves. Eating a diversified diet is crucial since not all foods provide all of the essential amino acids we require. However, because each of these is a “complete protein,” meaning it contains all nine amino acids, they are our top choices:
- Tofu is a soy product that comes in a variety of tastes and textures. Some are marinated or smoked. Many are calcium-based, so you also get a significant dose of that crucial vitamin. It can be added to stir fries or scrambled for a hearty, nutritious breakfast.
- Contrary to its name, buckwheat is not actually wheat, hence it is gluten-free. Soba noodles are created from this, but you can also purchase buckwheat flour and make delectable vegan pancakes with it.
- Tempeh has an earthy, mushroom flavor and is created from fermented soy beans. Given that it originated in Indonesia, it is a wonderful source of protein and goes well with meals like gado gado, ginger and sesame stir-fries, and satays.