Healthy food

Introduction 

     Healthy food does not have merely one but numerous benefits. It helps us in various spheres of life. Healthy food does not only impact our physical health but mental health too. When we intake healthy fruits and vegetables that are full of nutrients, we reduce the chances of diseases.

    According to a recent Nielsen report, almost 60-percent of consumers misinterpret or have a hard time comprehending nutrition labels.

One of the most critical parts of reading your food labels is to look at the serving size; 160 calories may not seem like much, but that could be for only two little cookies. Continue reading for other factors to keep in mind when grocery shopping for your healthy foods.

Saying “zero trans fat”, “all natural”, or “contains whole wheat” can trick you into thinking the product is healthy, even when its nutritional value has been stripped away after being processed.

Alternatively, many packaged products are packed with salt, sugar, and saturated fat. In other words, these claims make you forget about the added calories. Here is a list of what you should know before you read your food’s nutritional facts:

Sugar: Women should try to limit their sugar intake to 25 g / day or 6 teaspoons

Fat: There are about 9 calories per gram of fat - stick to about 50 g / day

Sodium: Women should not consume more than 1,500 mg or 3.8 g of salt / day

Protein: Women exercising less than 30 min / day should eat about 46 g of protein / day

Vitamins: Naturally occurring vitamins are ideal, but added vitamins can be helpful too

Calories: The average amount for women is 2,000 / day and 1,500 / day to lose weight based on a 150 lb. woman

       At least 50 grams of any type of spinach should be included in the daily diet. We all know how important omega 3 fatty acid is to our body. Greens are high in plant-based omega-3 and folic acid.

Compulsory inclusion of spinach in daily diet can prevent strokes, heart diseases and bone related problems.

        Oats are very high in fiber. A small amount of this in daily diet helps prevent heart diseases.

10 percent of the daily protein requirement can be obtained from oats. Half a cup of oats provides 10 grams of protein. Strengthens the muscles.

If you are not able to include it in your breakfast every day, you can alternate it with oat shakes and products made from oats as snacks. 

Walnuts contain more omega-3 fatty acids than salmon.

Walnuts are high in polyphenyls and have anti-inflammatory properties.

The protein in it increases muscle growth.

   Tomatoes also have some harmful components. Tomatoes are rich in antioxidants like lycopene.

The lycopene in it helps to prevent and reduce the effects of lung, bladder, testicle, skin and stomach cancers.

A glass of tomato juice contains nearly 22 milligrams of lycopene.

Even though tomatoes are usually included in our daily meals, it is better to include at least one raw tomato daily without cooking it.

       V  It is something that everyone can say that we should include more fruits and nuts in our diet. We should use the fruits and nuts available in every season in our diet. Moreover, when it comes to cleaning, they should be natural products. Fruits and vegetables are not only very healthy but also rich in nutrients. These will give you many benefits.

Eating fruits and vegetables that are rich in antioxidants, minerals, carbohydrates, proteins, nutrients, and vitamins can help prevent high cholesterol, type 2 diabetes, and other diseases. You should choose organically prepared, chemical free nuts and fruits and eat them.

Choose whole grain foods

     You choose the grain, clean it and add it to your diet. Eating whole grain foods is good and healthy for the body. If you buy whole grain foods at the store, read the label carefully before buying. Because some products contain very small amounts of whole grains. Also, make sure that no artificial preservatives are added to such products. Consuming whole grain foods can help boost digestion, boost immunity and help you lose weight easily. However, avoid eating processed grain foods and foods rich in carbohydrates.

Less meat

      Although meats like mutton and chicken are healthy, consuming too much of them can cause bad cholesterol to accumulate in your body. Meanwhile, adding more plant-based foods to your diet will provide you with more fiber. By limiting or reducing your meat intake, see how your body adjusts to it and adjust your intake of meat accordingly. Also, make sure that the meat you eat is clean and fresh