3 Healthy Food Choices For Optimum Body Fuel!
Sometimes it’s hard to decide what to eat, and what are the best healthy food choices. Avoiding junk food is an obvious way to eat healthier, but what are other ways to make good food choices?
Staying as close to the natural state of a food as possible is a good way to eat more healthy foods. Here are a few foods that should be included in a healthy diet:
Fruits For Fun and Health
If you’ve got a sweet tooth, fruits are a good option for dessert. They have lots of vitamins and minerals. The exact nutrients found in each fruit varies, so it is best to eat different kinds of fruits instead of the same thing over and over.
Fresh fruit is the best way to eat this food. Just make sure it is well-washed so any pesticides used as it was grown are washed away. Even better, opt for organic fruits whenever possible to avoid that problem.
With many fruits, the nutrients lie just under the skin or peel, so if it’s possible, eat the entire fruit. An apple is a good example of fruit you can eat whole.
Of course, some fruits do not lend themselves to this approach. For instance, you wouldn’t want to eat a banana peel!
Frozen fruits are almost as healthy as fresh fruits because they are usually frozen quickly. Canned and dried fruits are an option as well, though canned fruits do lose some nutrients because of the heat needed in the canning process.
One thing to keep in mind with fruits is that you don’t want to overdo it. They are sweet because they have natural sugars. Eating them whole gives you fiber with that sugar, but if you are drinking commercial fruit juices, that fiber is gone and you are getting a lot of sugar to absorb quickly.
So opt for the fresh fruit when possible, and get all the fiber and nutrients you can!
Vegetables Should Be the Mainstay of Your Healthy Diet!
We often say “eat your fruit and vegetables” and with good reason. These are two important parts of a healthy diet.
Veggies are full of important nutrients. They also contain fiber, which is important to keeping material in your intestines moving.
As with fruits, different vegetable have different kinds and amounts of vitamins and minerals. That makes it important to eat different kinds so you get a wide variety of nurtional substances in your diet.
Raw vegetables contain the most available nutrition. Since heat destroys some vitamins and minerals, cooked vegetables lose some nutritional value.
Green leafy salads are a healthy addition to any diet. Opt for greens other than iceberg lettuce however, since it has little nutrition. Leaf lettuces are a much better choice.
Power Packed Protein Sources
You may not realize it, but you do consume protein with some vegetables such as:
- brussel sprouts,
- and yes, even the humble potato!
To add more protein to your diet, beans, legumes and meats are all good choices. Nuts are another good protein source.
And of course, the incredible, edible egg is an excellent and cheap source of protein!
One other thing to keep in mind is that you probably don’t need as much protein as you think. It’s been pushed as so important, people in the U.S. generally overestimate how much protein they need.
According to a report by report by the Board of the Institute of Medicine
:the recommended daily allowance (RDA) for those 18 years of age and older was 0.8 g of protein per kilogram body weight per day.”
That is about .36 grams per pound of body weight. To give an example, a 190 pound person would need only 68.4 grams of protein per day. All you’d have to do is eat a 4 ounce skinless chicken breast, half a cup of low-fat cottage cheese, and half a cup of crushed walnuts in one day to meet that requirement.
Include protein in your diet, but don’t obsess about getting enough!
Fruits, Vegetables And Protein, Oh My!
These three items are all an important part of a healthy diet, but keep your focus on vegetables first. You can eat a lot of vegetables and not gain weight, for instance, as they are generally a pretty nutrient dense food.
That means that they have a lot of nutrition per calorie!
Make healthy food choices, and keep your body well-fueled!