14 Healthy Foods To Include In Every Diet

By | March 15, 2018

As the healthy lifestyle trend becomes more popular, more and more people are in search of food that will help them stay healthy and fit.

Some ingredients are just a must if you want to eat healthily and lose those extra pounds.

Generally speaking, healthy food is natural and organic and made of whole grains, for example.

These foods can help you lose weight and stay fit.

Look at this list that you have to include in your menu.

Best healthy foods for weight loss:

#1 Green vegetables


Vegetables like broccoli, spinach, asparagus, and kale are high in minerals and fibers.

They improve your blood, your immune system and your general well-being.

Green vegetables are low in calories, so they are a great choice when it comes to a weight loss.

Green vegtables diet

You don’t have to live on greens to lose weight

#2 Kale


Kale prevents lung, prostate, colon, ovary, and breast cancer because of its organosulfur compounds.

And its antioxidants stop free radicals from damaging DNA cells.

Kale is also high in phytosterols that have an important role in detoxicating your body.

It’s recommendable to eat 400-600 g of steamed kale weekly.

#3 Beans


Eating beans is advisable for diabetics, pregnant women, anemic people, and people with constipation.

They are an essential part of the vegetarian diet because they are high protein food.

You shouldn’t eat beans more than twice a week.

People with kidneys and gallbladder problems should avoid it.

 #4 Avocado


Avocado has 160 calories per 100 g.

It is one of the best weight loss foods.

It’s high in fats, but unsaturated fats (saturated are harmful).

75% of the calories in avocado are unsaturated fats.

In addition, avocado is high in insoluble fibers which means it improves the work of the bowels and it lowers your cholesterol.

It’s high in vitamin B, it contains vitamin C, E, K and minerals like potassium, phosphorus, magnesium, iron, and zinc.

 

#5 Berries


Berries are one of the best weight loss foods.

Strawberries are a refreshing, and low-calorie fruit.

They contain vitamin B1 and B2, potassium, calcium, phosphorus and Vitamin C, of course.

Blackberries are high in iron, vitamin V, B, and A.

Raspberries are high in vitamin C and B, iron, zinc.

#6 Frozen fruit


You can use frozen fruit in any season to make smoothies and fruit yogurt, for example.

If you can find fresh fruit, it’s better of course.

#7 Whole wheat grains


Wholewheat bread is a much better than white bread.

White bread can cause fat layers on your stomach, so whole wheat bread is a much better choice.

#8 Oatmeal


Oatmeal is an ideal breakfast.

It’s easy to make and you can add it to smoothies, muesli, and cookies.

Oatmeal is high in fibers and it is good for your digestive system.

#9 Fish


Fish is one of the best proteins source and the best source of omega 3 fatty acids.

These fatty acids are necessary to keep your cardiovascular system healthy.

In order to improve your overall health, eat fish twice a week.

#10 Chicken


Chicken is also a great proteins source.

It’s good to eat boiled or grilled chicken.

Avoid the skin.

Chicken breasts and drumsticks are the healthiest parts.

#11 Tofu


People use tofu or soy cheese instead of cow cheese.

You can use it in salads, soups, and many other dishes.

Tofu is a great part of any high-protein weight loss diet.

#12 Nuts


If you eat 30 g of nuts 5 times a week you can prevent cardiovascular diseases and diabetes 2.

Almonds are high in fatty acids that lower the level of HDL and LDL cholesterol.

Walnuts and almonds contain vitamin E that protects you from lung and prostate cancer.

Walnuts contain melatonin, a hormone which regulates free radicals which can harm your body.

Hazelnuts for weight loss

#13 Greek yogurts


other fermented milk products, greek yogurt is very good for your digestion.

It’s refreshing and it can be used as a salad dressing.

It’s ideal for salads, fruit yogurts, ice creams, and smoothies.

 #14 Olive oil


Olive oil is very healthy.

It contains vitamins like A, D, E, K, F, and antioxidants.

Moreover, olive oil protects you from atherosclerosis, osteoporosis, and it lowers your cholesterol.

It’s useful for people who have hypertension, it improves digestion, and it stops constipation.

‘Stacey McGregor is a co-founder of beautyandhealthlife.com website which provides information about Weight Loss, Nutrition and Fitness’.

 

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