Top 10 Foods for Good Health

Top 10 Foods for Good Health

1. Water

Every day, drink 8 to 12 cups of water.

2. Dark Green Vegetables

At least three to four times a week, consume dark green veggies. Broccoli, peppers, brussel sprouts, and leafy greens like kale and spinach are all good choices.

3. Whole Grains

At least twice or three times a day, consume whole grains. Look for whole wheat, rye, oatmeal, barley, amaranth, quinoa, or a multigrain when choosing your flour. 3 to 4 grams of fiber per serving are found in a good source of fiber. An excellent source has 5 grams or more of fiber per serving.

4. Beans and Lentils

Eat a meal with beans at least once every week. Lentils, including beans, can be eaten alone or added to salads, soups, stews, casseroles, and dips.

5. Fish

Eat two to three servings of fish per week if possible. Three to four ounces of cooked fish make up a dish. Salmon, trout, herring, bluefish, sardines, and tuna are all excellent options.

6. Berries

Add two to four servings of fruit per day to your diet. Attempt to consume fruit like strawberries, raspberries, blueberries, and blackberries.

7. Winter Squash

Consume butternut and acorn squash as well as other colorful fruits and vegetables, such as mango, cantaloupe, and sweet potatoes, that are vividly pigmented in dark orange and green.

8. Soy

To assist in lowering cholesterol levels, a low-fat diet is advised to include 25 grams of soy protein per day. Try tempeh, edamame beans, soy milk, tofu, and texturized vegetable protein (TVP).

9. Flaxseed, Nuts and Seeds

Add 1 to 2 tablespoons of ground flaxseed or other seeds to your meals every day, or add 1/4 cup of moderately sized nuts in your diet.

10. Organic Yogurt

1000 milligrams of calcium per day are required for men and women between the ages of 19 and 50, and 1200 milligrams for those over 50. Three to four times a day, consume calcium-rich foods such nonfat or low-fat dairy products. incorporate organic options.

Consume a range of foods.

Consuming a range of foods from all 5 major food categories in the suggested serving sizes constitutes healthy eating.

Eating a variety of foods from the five main food groups keeps your diet interesting with a diversity of flavors and textures while also supplying your body with a variety of nutrients, promoting overall health, and maybe lowering your risk of disease.

Many of the items that are frequently consumed on a daily basis in modern diets do not fall within one of the five food groups. These items, also known as "junk," "discretionary options," or "occasional foods," can be eaten occasionally but shouldn't be a regular part of a balanced diet. Although high in kilojoules (energy), fats and oils are essential for

Healthy eating on a budget

Being healthy need not be pricey. Here are some strategies for cutting food costs:

Prepare extra food for dinner so you can utilize the leftovers for lunch or a quick supper the next day.

Cook twice as much, then divide the leftovers into serving-sized quantities and freeze.

Shop at the neighborhood markets just before they close for inexpensive produce, meat, and dairy products.

Purchase in bulk (it will typically be less expensive) and separate out portions to freeze for later use.

Use less expensive meat for curries and casseroles that will cook slowly for a long time, and then add more beans and vegetables to stretch the dish further.

One-pot meals, where you combine all the ingredients, save time, money, energy, and dishwashing.

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