These foods listed below can even be eaten in moderation every day, as they provide the necessary nutrients for well-being. The benefits of a healthy and balanced diet are so many that they seem almost obvious. Eating right can improve energy levels, help manage weight and even reduce the risk of chronic diseases such as heart disease and type 2 diabetes.
Healthy foods are rich in vitamins, minerals and other essential nutrients to keep the body in balance and health. The trick is to make sure you eat these nutritious foods at least five times a week, instead of relying on snacks like chocolate bars or chips to get you going for the day.
These breakfast foods provide essential micro and macro nutrients
Nuts are a superfood and can be eaten every day in moderation. They are particularly rich in a number of vitamins, minerals and antioxidants such as vitamin E, manganese and zinc. Oats are a perfect breakfast food, especially if we are trying to lose weight. It is rich in fiber and protein, B vitamins and minerals such as iron and manganese.
Dark chocolate, although somewhat controversial, is actually rich in antioxidants, which may help reduce the risk of certain heart diseases and type 2 diabetes. It also contains a small amount of caffeine which can increase energy levels and levels of serotonin, and create a good mood instantly.
Berries are a good food to eat every day as they are low in calories but high in nutrients. Blueberries, strawberries, raspberries and blackberries are particularly rich in antioxidants and flavonoids, which can help reduce inflammation in the body.
Lunch and dinner
Eggs are a fantastic source of protein, the essential nutrients for building and repairing muscle tissue and for fat metabolism. Plus, protein keeps you fuller longer, so it’s a good choice if you’re trying to lose weight. They contain B vitamins, which help convert food into energy, and iron, which is important for the transport of oxygen in the body.
Some of the most nutritious foods you can eat are dark leafy greens. Examples include spinach, chard, kale and broccoli sprouts. A small portion (about 1 cup) of vegetables provides more than the daily requirement of vitamins A and C, as well as iron and calcium. Beans are another nutrient-rich and very low-calorie superfood, as they are high in fiber and a good source of protein, especially important for vegetarians and vegans.
Not only is tuna low in calories, it also contains omega-3 fatty acids, which research suggests may help prevent cardiovascular disease. It is better to alternate the consumption of tuna with that of salmon, which is also rich in protein, omega-3 fatty acids and other healthy fats, B vitamins and minerals such as selenium and zinc.