You may be conscious of what you put in your mouth, but you can’t possibly always eat healthy foods every single day. So how do you pick the top daily foods for your healthy diet list?
There are so many healthy foods that are buzzing over the internet that it becomes hard to choose. We have put together six healthy daily foods that nutritionists eat themselves.
Our suggestion is:
Pick out one of these nutritionist-recommended health foods and add it to your daily diet.
1. Yoghurt or Kefir
Yoghurt is a fabulous and delicious source of protein, probiotics for a healthy gut and calcium for strong bones. The wonderful thing about yoghurt is how it easily blends with fruits, nuts, seeds and can be easily made into smoothies, or added to soups, curries and stews. Add a cup of yoghurt in your breakfast instead of milk or pack one for after lunch. Just remember to go for unsweetened, plain or Greek yoghurt or Skyr yoghurt (which is actually strained, skim-milk cheese and not technically even a yoghurt). Skyr is high protein and has a naturally sweeter taste than Greek yoghurt.
If you are lactose intolerant, and seriously need to improve the health of your gut, you can try drinking kefir instead of yoghurt. Kefir is a tangy and creamy milk product that originated in Russia. But it is healthy because it is a very potent and diverse source of probiotics, containing some 30 strains of good bacteria and yeasts! It tastes sour compared to Greek or probiotic yoghurt, which is why it makes a good buttermilk substitute. Use it for baking, making soups, salad dressings, or as a marinade. You can also add fruit and honey to kefir to make healthier fruit smoothies for your family! Just be cautious how much you consume in the beginning because most people need to give their gut some time to adjust to a new and potent food.
2. Leafy Greens
One of the best ways to get vital nutrients is by eating your greens every single day. Leafy greens are abundant in beta-carotene which can be converted to vitamin A. Also rich in vitamins C and K, and essential phytonutrients and minerals like iron, potassium and calcium, greens. Add to that their high fibre, folate, carotenoids and flavonoids found in dark leafy greens help lower your risk for cancer and heart disease.
It is the perfect ingredient for good health. Plus very few calories!
As a general rule, the darker the green, the more nutritious it is. Spinach, bok choy, turnip greens, kale and Romaine lettuce or leafy lettuce are good examples. Out of the average daily recommended 5 servings of vegetables, try to include at least 3 servings of dark leafy greens. The rest of your veggies sources can be from other colours, such as orange, yellow, and red. Just remember, that a serving of raw greens is 1 cup, whereas a serving of cooked greens is half a cup.
Like yoghurt, nuts are great to carry with you when you get a snack attack. Stay well-stocked with walnuts, almonds, peanuts, cashews, pistachios, hazelnuts and pecans in your pantry. Pack a fistful of a variety of nuts in small ziplock bags and carry them in your purse or car.
Why go nuts?
Nuts contain good fats, fibre, protein, minerals, and phytochemicals (carotenoids, phenols, and phytosterols). They also cut food cravings and are filling. Do not forget how tasty dry fruits and nuts can be! Add them to cakes, muffins, cereals, and even stir-fry recipes.
4. Chia Seeds or Flaxseeds
Everyone is talking about seeds for health. That’s because these healthy foods have omega-3 fatty acids and fibre. In fact, they are the two biggest health benefits of chia seeds and flax seeds. Other than providing insoluble and soluble fibre, flax seeds are a rich source of lignans and minerals.
Plus superfood seeds are gluten-free.
Sprinkle some super seeds on your breakfast cereal and salad to add some crunch, or blend them into healthy smoothies. You can also crush them to thicken gravies and soups. Remember that these seeds are high in fibre so add them slowly to your daily diet. Also, drink plenty of water after eating flaxseeds and chia seeds – otherwise you may feel constipated.
Oatmeal is one of the most versatile breakfasts.
Rolled oats are the healthiest.
Soak rolled oats in milk or overnight in the fridge for those rushed mornings. Using cooked oats as your base, you can add plenty of mix-ins to your liking: fresh fruit, yoghurt, nuts, seeds, even chocolate chips and peanut butter. This bowl of proteins, whole grains and healthy fats will keep you fuelled up till lunch.
6. Hard-boiled eggs
Eggs are one of the best healthy foods in your fridge. They are a quick and inexpensive source of high-quality protein and low calories. And they are filling, so they make the perfect breakfast ingredient.
Organic eggs are healthy, but you can go one step further.
Ask your grocer for ‘pasture-raised eggs’. The omega-3 and vitamin E content in the egg yolks are nearly doubled when the eggs are laid by pasture fed chickens. Look for labels like ‘free-range’ or ‘pastured’ eggs or buy your eggs from your local farmer’s market.
Explore many more ways to eat right, eat healthy at Zotezo.
Image Credit: Women’s Health