What foods should you eat every day? To be healthy, we must have a healthy diet. We can get a wide variety of products, but we have little information about what we should eat.
Often, we choose processed foods that have no benefit to our health, resulting in severe body problems.
How does a healthy diet have to be?
How does a healthy diet have to be?
What foods should you eat every day? A healthy eating plan should have the following:
- Emphasize the importance of fruits, vegetables, cereals, dairy products, and milk, which should be low-fat or fat-free.
- It should include lean meats, beans, eggs, nuts, fish, and poultry.
- It should also be low in saturated fat, trans fat, cholesterol, and added sugar while maintaining the necessary daily calories.
Healthy Eating Plans
Pyramid eating plan
This plan consists of intaking the approximate calories your body needs according to:
- Your age.
- Your height.
- Your daily activity rate.
It also gives the amounts you should eat every day from the different food groups to know how many calories you should consume.
Dash eating Plan
This eating plan originated primarily as a plan to reduce hypertension. It is also ideal for people who want to eat healthy even if they do not suffer from high blood pressure.
What should I eat every day to be healthy?
According to the Dietary Guidelines for Americans, we should prioritize the consumption of vegetables from the red, orange, green, and legume subgroups in addition to fruits and whole grains. Also, protein sources such as nonfat dairy, lean meats, seafood, eggs, fish, and healthy fats such as olive oil.
What foods should you eat every day to be healthy?
What foods should you eat every day? Now we are going to tell you the foods that you can eat every day to be healthier.
Blueberries are rich in antioxidants to improve your memory and reduce the risk of heart attacks. We recommend consuming a handful of these a day.
Garlic helps you fight any kind of inflammation because it is a food rich in antibacterial properties.
Olive oil contains many nutrients, antioxidants, and healthy fat, which improves your health. You can add it to your salad and food but not as much because it contains many calories.
Broccoli is a food full of many vitamins and nutrients; always eat it cooked al dente not to lose its properties.
Yogurt is full of healthy probiotics, protein, calcium, magnesium, vitamin B 12.
It also has essential fatty acids, which help regulate the digestive system and which in turn, regulate all other body systems.
Try to consume it without added sugars because normal ones contain too much sugar. That makes it an unhealthy food.
Oats are full of vitamins, proteins, folic acid, and minerals. This great nutritional source will keep you fuller for much longer, helping keep you from overeating.
Chia seeds and flaxseeds
These seeds are rich in protein, healthy fats, and fiber. They are ideal as a complement to fruits, smoothies, salad, juices, and other preparations to stimulate the digestive system.
Green tea is rich in antioxidants, helps prevent cardiovascular disease, stroke, and even cancer. Consume a cup of green tea a day, and it will improve your quality of life and your health.
Lemon is rich in vitamin C. It is an alkalizer that cleanses and deflates your body from the inside.
Eating dark chocolate in moderation can satisfy your cravings and lower your blood pressure. We recommend you buy it with at least 70% purity.
Salmon is rich in healthy protein and Omega-3 fatty acids. It is beneficial for both the heart and the brain.
It also contains vitamin D. Although it is an expensive product, we recommend consuming it at least once a week.
Brussels sprouts are low in calories. They also have many additional nutrients for a proper diet.
They also have vitamins K, C, and folic acid, which has a sedative effect, and potassium helps prevent cell damage.
We recommend using them roasted with a pinch of oil and chopped nuts, as they have a bitter taste.
Nuts are useful because they add to the diet the quota of proteins and vitamins that we should consume.
Any kind of this fruit like almonds has enough calories. Because they have such a high caloric value, we should eat them in small amounts.
Nutrients for good health:
What foods should you eat every day? To ensure that our body is in good health, we must add the necessary nutrients.
We divide five food groups into two:
- Macronutrients are what we need the most, such as carbohydrates, proteins, and fats. They help build, renew, maintain, and repair the body.
- Micronutrients are the foods we need the least, such as vitamins and minerals. It is essential to consume them because the body does not produce them.
Carbohydrates are the primary source of energy the body needs. They also provide fiber, which improves the digestion process.
We can find them in cereals, tubers, legumes, bananas, and roots such as cassava.
We have to be cautious about portion sizes.
Fats perform vital functions for the body. They provide essential fatty acids and are responsible for transporting the fat-soluble vitamins A, D, E, K.
Saturated fats are harmful to health because they increase lousy cholesterol; they are less of an animal origin than fish. Unsaturated fats are of vegetable origin and fish. These fats are beneficial because they provide needed fatty acids and support heart health.
Proteins perform the function of forming tissue. No diet can work if they are not present.
When we grow up, they serve to form new tissue, and when we are adults, they repair and renew our cells.
We can find the protein of animal origin in:
- Kumis and cheese.
- Vegetable proteins are grains like:
- Peas, etc.
To improve their protein intake, we should accompany them with rice, potatoes, or pasta.
What foods should you eat every day? To stay healthy, eat the foods listed above. Also, try to reduce as much as possible those foods that are harmful to your health. Eat a balanced diet with less bad fats.