What foods should be included in a healthy diet

 

There are a number of foods that should be included in our diet for good health. Food must have adequate and balanced nutrients, such as proteins, vitamins, carbohydrates, and minerals. Below is the list of some foods that are good for health and nutrition. They are not only healthy but also delicious to eat:

1.      Fruits: Fruits and also berries are considered the world’s most popular health foods. They are sweet and provide good nutrition. They also need little or no preparation. Let’s discuss these with their benefits:

a.      Oranges: They are known for their high vitamin C content. They have high fibre and antioxidants.

b.      Strawberries: They are a good source of vitamin C, fibre and manganese and are the most delicious among the foods. They have a low content of carbohydrates and calories.

c.      Bananas: They are considered one of the world’s best sources of potassium. They have a content of vitamin B6 and fibre.

d.      Apples: They have high fibre content, vitamin C and many antioxidants. It has been rightly said ‘An Apple a Day Keeps the Doctor Away’.

In fact, almost all the fruits are very delicious and loaded with many health benefits. The only need is that we should consume them according to our doshas.

2.      Eggs: They are very nutritious.  Contrary to the general belief they are perfectly safe for the heart and good for health.  

3.      Meats: Unprocessed and gently cooked meat is one of the most nutritious foods.  One can have the following types of meats:

a.      Chicken breasts:  They have low-fat content and very content of proteins. They are a great source of many nutrients.

b.      Mutton: Lambs and goats are grass-fed. Their meats have a high content of omega-3 fatty acids.

4.      Nuts and Seeds: They have a high content of fats and calories. However, they can be very helpful in losing weight. They are loaded with important nutrients including magnesium and Vitamin E.  Following are some of the nuts and seeds that are very useful for us:

a.      Almonds: They have a high content of Vitamin E, antioxidants, magnesium and fibre. They can help in losing weight and improving metabolic health.

b.      Chia Seeds: They have high-nutrient content. These nutrients include magnesium, manganese, calcium, and various other nutrients.

c.      Coconuts: They are loaded with fibre and powerful fatty acids.

d.      Walnuts: They are very nutritious and high fibre, vitamin and mineral content. 

5.      Vegetables: They have the highest content of nutrients. A wide variety of vegetables is available and it is better to have all types every day.  Some of these vegetables are:

a.      Tomatoes: They are technically a fruit, however, used as a vegetable. They have many nutrients like potassium and vitamin C.

b.      Asparagus: It is a popular vegetable. It is low in carbohydrates and calories and has a high content of Vitamin K.

c.      Bell Peppers: They come in several colours like red, yellow and green. The taste is crunchy. They have a great content of antioxidants and vitamin C.

d.      Broccoli: It tastes great both raw and cooked. It is a rich source of Vitamin C and Vitamin K. It has in it a good quantity of protein.

e.      Carrots: They are very popular root vegetables. They are very crunchy and have many nutrients like fibre and vitamin K.

f.       Cauliflower: It has many health benefits and can be used in many dishes. They have good taste.

g.      Cucumber: They have a low content of carbohydrates and calories. It has a good quantity of water. They have many nutrients in small quantities.

h.      Garlic: Garlic is perhaps one of the healthiest vegetables. It contains many compounds and improves the immune system, circulatory system and endocrine system.

Many other vegetables like cabbage, turnips, mushrooms, eggplant, etc. can be very beneficial for health.

6.      Fish and Seafood: Fish and seafood are very healthy and nutritious. They are rich in omega -3 fatty acids and also nutrients and these nutrients are very important for us. However, most people have a deficiency of these nutrients. It has been seen people who consume fish and seafood have a lower risk of illness; they are less likely to develop heart diseases, dementia and depression.

7.      Grains: Following grains are very useful for us; most of the grains are rich in fibre and vitamins and low in carbohydrates.

8.      Legumes: They are a great source of protein. Following are some of the beans:

a.   Kidney Beans: Kidney beans (rajma) is rich in fibre and other vitamins and minerals.

b.      Lentils: They are another proper legume. They have high fibre content. They are the best sources of plant-based proteins.

c.      Peanuts: They are beans, not nuts. They help in losing weight.

9.      Dairy: Dairy products are good sources of almost all vitamins, proteins, minerals and other nutrients. People who eat full-fat dairy products have a lower risk of obesity and diabetes. The best dairy products come from the milk of cows.

 The list of nutritious food products is very long. But while consuming any of the products we must keep two things in mind.

·        Eat according to your dosha.

·        Consume according to the weather and the products found in your area.