Connect with us

Whole Grain Benefits

The 6 best healthy foods to eat everyday

Published

on

Experts suggest that there are certain foods that people should be eating every day. These include lean protein and a variety of vegetables. Additionally, including foods like olive oil, nuts, and berries can help people lower their risk of certain chronic conditions.

Eating a healthy diet that includes all food groups can help a person improve their intake of essential nutrients.

Many people eat repetitive diets and the same foods every week. However, including the following foods in weekly meal plans can help you stay healthy and perform at their best.

For example, a person could try a 2 week rotating meal plan and vary their sources of protein, vegetables, and berries. This provides variety and a range of nutrients.

This article looks at some of the healthiest foods to include in your diet every day. It examines what research says about its health benefits and gives some tips for consuming it.

People need protein for healthy growth and development and to maintain muscle mass.

Consuming protein with every meal can help balance blood sugar levels and avoid the spikes that can occur from consuming carbohydrates on their own. This approach can help people maintain their energy levels and focus.

The amount of protein a person needs depends on factors such as gender, age, and weight. In addition, protein needs vary based on how much and what type of activity the person is doing and whether they are pregnant or breastfeeding.

The United States Department of Agriculture (USDA) suggests that most people in the United States get enough protein, but choose leaner meats and poultry and increase the variety of protein foods by choosing meat less.

According to the USDA, adults need 5–7 ounces of protein every day. The following are examples of common healthy protein foods and their protein content:

  • 1 sandwich slice of turkey = 1 oz
  • 1 small chicken breast = 3 oz
  • 1 can of tuna, drained = 3–4 oz
  • 1 salmon steak = 4-6 oz
  • 1 egg = 1 ounce
  • 1 tablespoon of peanut butter = 1 oz
  • 1 cup of lentil soup = 2 oz
  • 1 soy or bean burger patty = 2 oz
  • a quarter cup of tofu = 2 oz

People should try varying their protein sources to consume a wide variety of amino acids and other essential nutrients.

Cruciferous vegetables contain sulfur-containing compounds called glucosinolates. These are good for your health.

According to a 2020 review, glucosinolates regulate cell pathways and genes and can have cancer-fighting and anti-inflammatory effects.

The compounds can also be beneficial for treating and preventing metabolic syndrome, but scientists need to do more research to prove this.

The following is a list of cruciferous vegetables that people can eat every day:

  • broccoli
  • Cabbage
  • radish
  • cauliflower
  • Broccoli sprouts
  • Brussels sprouts

In addition to sulfur compounds, cruciferous vegetables are also a rich source of fiber and many essential vitamins and minerals.

Leafy vegetables like arugula and watercress also contain beneficial sulfur compounds.

Health professionals like the American Heart Association (AHA) recognize the Mediterranean diet as one of the healthiest ways to eat.

Eating a diet that focuses on vegetables, such as a plant-based diet and the Mediterranean diet, can help reduce the risk of chronic conditions such as cardiovascular disease and diabetes.

Eating a range of different colored vegetables every day helps to absorb a wide range of phytonutrients, which are beneficial plant compounds.

The USDA’s MyPlate resource recommends that adults eat 2-4 cups of vegetables per day, depending on their gender, age, weight, and activity level.

The USDA also advises that people eat different colored plant-based foods, including leafy greens, beans, and lentils.

Eating berries can help people meet some of their daily nutritional goals.

For example, a 2015 study suggested that consuming a 100-gram serving of raspberries, blackberries, or blueberries could cover more than 50% of your daily needs for manganese, vitamins such as vitamin C and folic acid, and phytochemicals.

Berries are excellent sources of bioactive compounds like phenolic acids, flavonoids, and anthocyanins. Because these compounds act as antioxidants, they can prevent cardiovascular disease and lower the risk of some cancers.

Some berries that you should be eating every day include the following:

  • Blueberries
  • Blackberries
  • Raspberries
  • Strawberries
  • Cranberries

Fresh or frozen berries are better than dried varieties, which contain only 20% as many phytonutrients.

Research shows that consuming nuts daily can be beneficial for health.

For example, a 2019 prospective study of over 16,217 adults with diabetes found that people who ate 5 or more servings of nuts each week were at lower risk of coronary artery disease, cardiovascular disease, and mortality than those who ate less than Ate 1 serving of nuts per month.

Tree nuts, in particular, were more beneficial than peanuts in preventing chronic disease.

A 2020 study suggested that some people may be reluctant to eat nuts due to their high fat content.

However, the authors pointed out that nuts are nutrient-rich foods that do not have a detrimental effect on body weight. If they replace other less healthy foods in the diet, they can even help to reduce body weight.

Some people cannot eat nuts because of an allergy. For those who can eat nuts, choosing plain, unflavoured, and unsalted nuts is a healthy option. All nuts contain essential minerals like calcium, magnesium and zinc.

Brazil nuts are one of the best dietary sources of the mineral selenium, with a single nut providing 95.8 micrograms (mcg). This is significantly more than an adult’s daily requirement of 55 mcg.

Olive oil is an important part of the Mediterranean diet. Olives are rich in polyphenols. These act as antioxidants and protect the body from oxidative damage.

A 2018 study suggested that the phenolic compounds in olive oil had cancer-fighting and anti-inflammatory properties in test-tube studies.

Although scientists need to do more human research, the authors of this study suggested that people who consume less olive oil could benefit from increasing their intake.

Extra virgin and unfiltered olive oil contains the highest content of beneficial polyphenols. However, good quality olive oil is usually more expensive, so people can reserve it to drizzle over salads and vegetables. Using standard olive oil for cooking can be more cost effective.

Including lean protein, vegetables, and nuts in the diet every day can help people stay healthy and prevent certain chronic diseases.

Some plant-based foods, such as cruciferous vegetables and berries, contain particularly beneficial compounds, including polyphenols and glucosinolates.

Incorporating these foods into a weekly meal plan, possibly on a 2-week alternation, can help ensure a person receives a wide variety of beneficial nutrients. It also prevents repetitive dieting and can be more satisfying and engaging.

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Whole Grain Benefits

Can a Low-Carb Diet Help Your Heart Health?

Published

on

Instead, the researchers designed what they considered to be a practicable and relatively healthy diet for each group. All participants ate meals such as vegetable omelets, chicken burritos with black beans, spiced London broil, vegetarian chili, cauliflower soup, roasted lentil salads, and grilled salmon. But the high-carb group also ate foods like whole grain bread, brown rice, English multigrain muffins, strawberry jam, pasta, skimmed milk, and vanilla yogurt. The low-carb group avoided bread, rice and fruit spreads as well as sugary yoghurts. Instead, their meals contained more high-fat ingredients like whole milk, cream, butter, guacamole, olive oil, almonds, peanuts, pecans and macadamias, and soft cheese.

After five months, people on a low-carb diet did not experience any adverse changes in their cholesterol levels, even though they obtained 21 percent of their daily calories from saturated fat. That amount is more than double what the federal government’s nutritional guidelines recommend. For example, their LDL cholesterol, the so-called bad variety, stayed about the same as those on a high-carbohydrate diet that got just 7 percent of their daily calories from saturated fat. Tests also showed that the low-carb group had about a 15 percent reduction in lipoprotein levels (a), a fat particle in the blood that has been strongly linked to developing heart disease and stroke.

The low-carb group also saw improvements in metabolic measures related to the development of type 2 diabetes. Researchers rated their lipoprotein insulin resistance scores, or LPIR, a measure of insulin resistance that looks at the size and concentration of cholesterol-carrying molecules in the blood. Large studies have shown that people with high LPIR levels are more likely to develop diabetes. In the new study, people on a low-carb diet saw their LPIR levels decrease by about 5 percent – reducing their risk of diabetes – while those on a high-carb diet increased slightly. People on a moderate carbohydrate diet had no change in their LPIR values.

The low-carb group also had other improvements. They had a drop in their triglycerides, a type of fat in their blood that has been linked to heart attacks and strokes. And they had elevated levels of adiponectin, a hormone that helps lower inflammation and make cells more sensitive to insulin, which is a good thing. High levels of body-wide inflammation have been linked to a number of age-related diseases, including heart disease and diabetes.

The low-carb diet used in the study largely eliminated highly processed and sugary foods, but still left room for “high quality” carbohydrates from whole fruits and vegetables, beans, legumes and other plants, said Dr. David Ludwig, author of the study and an endocrinologist at Harvard Medical School. “It’s mainly focused on eliminating the processed carbohydrates that many people are now realizing to be among the least healthy aspects of our food supply,” said Dr. Ludwig, co-director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital.

Dr. Ludwig emphasized that the results do not apply to the very low carbohydrate levels typical of ketogenic diets, which have been shown to lead to large increases in LDL cholesterol in some people. But he said the study shows that people can get metabolic and cardiovascular benefits by replacing the processed carbohydrates in their diet with fat, including saturated fat, without worsening their cholesterol levels.

The new study cost $ 12 million and was largely funded by the Nutrition Science Initiative, a nonprofit research group. It was also supported by grants from the National Institutes of Health, the New Balance Foundation, and others.

Continue Reading

Whole Grain Benefits

5 Breakfast Myths That You Could Be Messing With Your Morning Meal

Published

on

Breakfast is the most important meal of the day, at least that’s what our parents always told us. But how do we know which breakfast dish suits us best? Whether it’s too much sugar or too little nutrients, many breakfast options depend on nutritional myths. And these myths can do more harm than good when it comes to your morning meal.

We met with the molecular nutritionist Dr. Emma Beckett, who shattered some great breakfast myths that could keep you from maximizing your morning goodness.

Here’s what she shared with us about breakfast myths.

Myth # 1: Traditional breakfast food is bad for you

The truth: “Some high-carb foods like whole grain bread and breakfast cereals contain fiber that helps us feel fuller …”

For those who have busy mornings to complete endless chores, or even those who don’t bother making gourmet meals every morning, granola is the top choice. It’s simple, convenient, and tastes damn good.

The best thing about grain, according to Dr. Beckett that it’s a great way to make sure we’re getting tons of nutrients in the morning. Packed with iron, B vitamins and fiber, muesli is a better breakfast choice than you might think.

Dr. Beckett even gave us some great tips on how to spice up your morning cereal bowl too:

“Grains go well with other nutritious breakfast foods like Greek yogurt and nuts, which are sources of protein. Protein is essential in the diet as it is the most filling macronutrient that can help reduce grazing habits throughout the day, ”she said via email.

If you’re not sure which cereal brand is good to grab, Beckett suggested going for Kellogg’s All Bran or Sultana Bran because they are “high in fiber and have a 4.5 or even the maximum rating of 5 health stars . Grains like this have been a popular choice for nearly 100 years. “

Who would have thought cereal was so good?

Myth # 2: Processed = Bad?

The truth: “Most foods have to undergo processing in order to be edible and digestible – processing is a broad term that encompasses cooking, slicing and packaging.”

Many of us have been afraid to buy something marked as processed, but it is actually an important step for most foods. Processing sometimes has more to do with preserving the food and avoiding waste than with nutritional value.

Dr. Beckett explained, “Key nutrients like protein are not necessarily lost in processing; they can sometimes be retained or made more accessible through processing. Others like B vitamins and iron can be added back when they are lost in a process called fortification. “

In fact, the common breakfast suspects like cereal and bread are often fortified with added nutrients and processed because they are affordable, accessible, long-lasting, and popular. This just makes it easier for us to make sure we are adding the right substances to our bodies to start the day.

However, this does not mean that the all-clear will be given for all processed foods. Dr. Beckett notes that it is still important to consider how much a food has been processed, with products that have been ultra-processed being consumed in moderation.

Myth # 3: Eating healthy is expensive

The truth: “According to a recently published Australian model-based study, it is possible to improve the Australian diet while spending less money on groceries by choosing inexpensive, nutritious foods, improving nutritional quality and potentially reducing a family’s food bills by over 25 Percent. “

A common misconception about healthy eating is that our wallets are pinched and products need to be consumed quickly. Surprisingly, there are actually tons of healthy food options that are relatively cheap for what you get out of them and don’t spoil as quickly. Foods like whole grain bread and cereal are actually pretty budget-friendly and last a relatively long time.

One twist I wasn’t prepared for is that canned and frozen fruits and vegetables are just as healthy as they are fresh (as long as they’re not in syrup). If you’re worried about that bunch of bananas you bought and you won’t finish before they go, toss them in the freezer! They last longer and do not lose any health properties.

“When you do your research and shop, healthy eating really doesn’t have to be as expensive as it may seem!”

Myth # 4: Breakfast cereals are too sugary and have no nutritional value

The truth: “Australian data has shown that grains make up less than 3% of the added sugar in the average diet. Many cereals contain whole grains and fiber that many people cannot get enough of. “

According to Dr. Beckett, many breakfast cereals are “full of vital vitamins and minerals that are important for health and well-being and the most important source of iron in the Australian diet, especially for children.”

Obviously, muesli’s sugar content varies, with some sweeter ones available if that’s your cup of tea (or should I say your bowl of muesli), but most are moderately sweetened and many are sweetened by added fruits that contain natural sugars.

“For example, half of Kellogg’s 55 cereals contain 2 or less teaspoons of sugar per bowl. By updating the recipes, over 700 tons of sugar and 300 tons of salt were removed from the Australian diet – that’s the weight of about seven blue whales! “

Myth # 5: If it’s not whole grain, it doesn’t contain fiber

The truth: “While whole grain foods contain fiber, not all fiber-containing foods contain whole grains.”

How’s that for a mind-bender?

If you’re like me, fiber is confusing and I’m not sure what it is or where to find it. Fortunately, Dr. Beckett broken it down for us.

“Fibers are in the outer part of the grain, the bran. The bran can be removed from the grain and used in food, ”she explained.

This means that foods made with bran aren’t always whole grains, but they do contain a lot of fiber.

According to Dr. Beckett, I’m not the only one confused about fiber. Two in three Aussies fail to meet their daily fiber goals. What’s worse is that four in five Australians don’t eat enough fiber to protect themselves from chronic illness. Yikes

“For most of us, adequate fiber intake is between 25 and 30 grams per day. That might sound hard, but getting your daily dose is really easy when you’re eating high-fiber options like high-fiber breakfast cereals, whole grains, fruits, vegetables, and nuts, “she said.

Dr. Beckett then explained that not all whole grains were made equal (in the fiber department):

“Did you know that different whole grains have different amounts and types of fiber,” she said.

“For example, whole grain brown rice and corn both naturally have less fiber compared to other whole grain products like whole wheat and oats, which have higher amounts of fiber.”

The interesting thing, however, is that just one whole grain contains less fiber, doesn’t mean it’s not beneficial – it is!

Whole grains are exactly what they sound like – it’s whole whole grains. Fiber is only one component of whole grains, and all of the components work together to provide health benefits.

The more you know!

Continue Reading

Whole Grain Benefits

Dr. Bridget Gibson: Eight ways to get your metabolism moving | Free

Published

on

Metabolism is the chemical reaction in the body’s cells that converts food into energy. Our bodies need this energy to do everything from moving to thinking to growing.

If a person’s metabolism is the rate at which their body burns calories for energy, then are there things they can do to increase that rate? And is metabolism the key to weight management and why do some people struggle and others never seem to gain weight?

There are conflicting theories about how your metabolism works and whether it can be boosted to help people lose weight faster. Let’s get the facts about what can be done while losing weight.

What is Metabolism?

Metabolism is how your body uses food for energy and then burns that energy to keep your body going.

How can I boost my metabolism?

1. Eat your meals on a schedule: Eating your meals at the same times throughout the day helps your body maintain a metabolic balance. In other words, if you overeat and then don’t eat for a long time, your body can overcompensate and burn calories more slowly or store more fat cells.

2. Don’t skimp on calories: Skipping meals or reducing your calorie count too much can slow your metabolism down so your body can conserve energy. Make healthy choices that will keep you within the recommended number of calories but still fill you up.

3. Drink green tea – While studies are inconclusive, some research suggests that green tea extract may play a role in promoting fat metabolism. Green tea can also be a great alternative to sugary juices and sodas, and can help ensure you get enough water during the day.

4. Do resistance training and high-intensity workouts: Lifting weights and doing exercises that use resistance weights or body weight will help build muscle. Muscle mass has a higher metabolic rate than fat, which means that muscle mass needs more energy to maintain and can boost your metabolism. To do this, add a routine that includes alternating periods of higher and lower intensity to burn more energy.

5. Drink plenty of water – Drinking is important for the body to function optimally. Water is necessary for an optimal metabolism and can help with weight loss.

6. Get plenty of sleep – When you don’t get enough sleep, your body releases the hormone ghrelin, which can make you hungry. It also releases less leptin, a hormone that helps you feel full. Getting enough sleep can help keep these hormones balanced and can prevent you from overeating.

7. Reduce stress: Stress affects hormone levels and can cause the body to produce too much cortisol, the hormone that regulates your appetite and can lead to unhealthy eating habits that, in turn, disrupt your metabolism. Stress is also closely related to the quality of sleep.

8. Get enough B vitamins: B vitamins in foods like bananas, baked potatoes, eggs, orange juice, peanut butter, peas, spinach, and whole grains are essential for a functioning metabolism. B vitamins help your body metabolize carbohydrates, proteins and fats and use the energy stored in food.

Do I burn energy when I am not active?

Yes, even when you are not moving, your body uses energy performing functions such as breathing and keeping your heart beating. This is known as the “resting (or baseline) metabolic rate”.

What determines a person’s resting metabolic rate?

– Genetics: The hereditary traits passed down from your parents and grandparents play a role, but luckily there are other metabolic factors that we can control, such as diet and exercise.

—Age: Most people’s metabolism naturally begins to slow down around the age of 30.

—Gender: On average, women have a slower metabolism than men. This is because men usually have more muscle and therefore burn more calories.

—Weight: People who weigh less need less energy (fewer calories) to keep their bodies energized. As you lose weight, your metabolism slows down too, so losing and maintaining weight can be more difficult over time.

Three tips for healthy weight loss

The bottom line when it comes to healthy weight loss is to be aware of your caloric intake (and the reduced caloric needs as you age) and focus on the factors that you can control.

1. Start with the goal of losing 5 to 10 percent of your weight through more physical activity and healthier diets. The benefits can be dramatic.

2. For example, a person weighing 250 pounds who lost 5 to 10 percent would lose 13 to 25 pounds, which could lower their risk of diabetes, heart disease, stroke, and some cancers. Other benefits that you may actually feel sooner include more energy, less pain, and feeling less breathless or out of breath – which makes it a lot easier to keep moving.

3. Celebrate your victories at every milestone. When you hit 5 percent, feel better, or notice an increase in energy, give yourself a gold star, do your merry dance, or reward yourself with a favorite activity. You deserve it and the benefits are just beginning.

Slowly and steadily the race wins! Extreme diets and fitness routines are not sustainable in the long run. The saying “it’s a marathon, not a sprint” is true. Healthy weight loss and control is about what you can do each day to get more exercise and eat more fruits and vegetables, lean proteins, and whole grains than carbohydrates, fried foods, and sugar.

Dr. Bridget Gibson is the general practitioner for Brookwood Baptist Health.

Continue Reading

Trending

Copyright © 2017 Zox News Theme. Theme by MVP Themes, powered by WordPress.