Healthy Foods To Eat Every Day

Experts suggest that there are certain foods that people should eat every day. This includes lean protein and a variety of vegetables. Additionally, eating foods such as olive oil, nuts, and berries can lower your risk of certain chronic diseases. Eating a healthy diet that includes all food groups can help a person improve their intake of essential nutrients.

Many people repeat their diets and eat the same foods week after week. However, incorporating the following foods into your weekly meal plan can help you stay healthy and perform at your best.

For example, a person can try her two-week rotation her meal plan and experiment with different protein sources, vegetables, and berries. This provides variety and different nutrients.

In this article, we'll take a look at some of the healthiest foods to include in your daily diet. It examines what research says about health benefits and offers some tips for their consumption. 

1. Lean protein

Humans require protein for healthy growth and development and maintenance of muscle mass.

Eating protein at every meal helps keep blood sugar in balance and avoids the spikes that can occur when eating only carbs. This approach is great for maintaining energy levels and focus. Helpful.

The amount of protein a person needs depends on factors such as gender, age, and weight. In addition, protein needs vary depending on the amount and type of activity the person engages in and whether they are pregnant or breastfeeding. . The U.S. Department of Agriculture (USDA) says that while most people in the United States are getting enough protein, they should choose lean meats and poultry, eat more protein foods, and eat less meat. It suggests that

According to the USDA, adults need 5 to 7 ounces (oz) of protein each day. Below are some examples of common healthy protein foods and their protein content.

1 turkey sandwich slice = 1 oz

1 chicken breast = 3 oz

1 can of drained tuna = 3-4 oz

1 salmon steak = 4-6 oz

1 egg = 1 ounce

1 tablespoon of peanut butter = 1 ounce

1 cup of lentil soup = 2 ounces

1 soy or bean burger patty = 2 oz

1/4 cup tofu = 2 ounces

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

2. Broccoli and other cruciferous vegetables

Cruciferous vegetables contain sulfur-containing compounds called glucosinolates. These are beneficial to your health. A 2020 review found that  modulate cellular pathways and genes and may have anti-cancer and anti-inflammatory effects.

This compound may also be beneficial in treating and preventing metabolic syndrome, but scientists need to do more research to prove this.

Below is a list of cruciferous vegetables that people can eat every day.

Broccoli

cabbage

Radish

cauliflower

broccoli sprouts

cauliflower

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

Leafy greens such as arugula and watercress also contain beneficial sulfur compounds.

3.colorful vegetables

Health experts, including the American Heart Association (AHA), recognize the Mediterranean diet as one of the healthiest ways to eat.

A diet that emphasizes vegetables, such as a plant-based diet or a Mediterranean diet, may help reduce the risk of chronic diseases such as cardiovascular disease and diabetes.

Eating a variety of colored vegetables every day ensures that you are getting a variety of phytonutrients, which are beneficial plant compounds.

Her MyPlate resource for the USDA recommends that an adult eats her 2 to 4 cups of vegetables per day, depending on gender, age, weight, and activity level.

The USDA also advises eating a variety of plant-based foods such as leafy greens, beans, and lentils. 

4. Berries

Eating berries can help you meet some of your daily nutritional goals.

For example, a 2015 study suggested that eating 100 grams of raspberries, blackberries, or blueberries could provide more than 50% of the daily requirement for manganese, vitamins such as vitamin C and folic acid, and phytochemicals. it was done.

Berries are an excellent source of bioactive compounds such as phenolic acids, flavonoids and anthocyanins. These compounds act as antioxidants, which may help prevent cardiovascular disease and reduce the risk of certain cancers. 

The berries to eat daily are:

• blueberry
• blackberries
• raspberry
• strawberry
• cranberry

Fresh or frozen berries are better than dried varieties that contain only 20% phytonutrients.

5. Nuts

Studies show that eating nuts daily is good for your health.

For example, a 2019 prospective Trusted Source study of more than 16,217 adults with diabetes found that those who ate five or more servings of nuts per week were more likely to have coronary artery disease, cardiovascular disease, and heart disease than those who ate less than one serving. and a lower risk of death. Monthly serving of nuts.

Tree nuts in particular have been found to be more beneficial than peanuts in preventing chronic diseases. A 2020 study by Trusted Source suggested that some people may not want to eat nuts because of their high fat content.

However, the authors caution that nuts are a nutritious food and do not adversely affect weight. Replacing other, less healthy foods in your diet can actually help you lose weight. increase.

Some people cannot eat nuts due to allergies. For those who can eat nuts, choosing plain, unflavored and unsalted nuts is a healthy option. All nuts contain essential minerals such as calcium, magnesium and zinc.

Brazil nuts are he one of the best dietary sources of the mineral selenium, and in one nut he provides 95.8 micrograms (mcg). This is well above his 55 mcg daily requirement for an adult.

6. Olive oil

Olive oil is an important part of the Mediterranean diet. Olives are rich in polyphenols. They act as antioxidants, protecting the body from oxidative damage.

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

Scientists need to do more human studies, but the study's authors suggest that people with low olive oil intake may benefit from increasing their intake. .

Extra virgin and unfiltered olive oil contain the highest levels of beneficial polyphenols. However, high-quality olive oil is usually more expensive, so you can save it for drizzling on salads and vegetables. Using standard olive oil for cooking is cost-effective.

summary

Incorporating lean protein, vegetables, and nuts into your daily diet can help you stay healthy and prevent certain chronic diseases. Some plant foods, such as cruciferous vegetables and berries, contain particularly beneficial compounds such as polyphenols and glucosinolates.

Rotating these foods into your weekly meal plan, perhaps every two weeks, will ensure you're getting a wide range of beneficial nutrients. It can also prevent diet repetition and increase satisfaction and attractiveness.