What could be better than getting access to the top 15 food groups you can consider for your healthiness all under one roof. Scroll through the side bar and keep scanning what awaits you. The 15 awesome Food groups.
1. An even keel
Foods rich in soluble fiber have the ability to slow down the absorption of glucose into your bloodstream and to stabilize blood-sugar levels, helping prevent feelings of hunger. Choose oats, brown rice, barley, apples, pears peas, strawberries, sweet potatoes, carrots and beans.
Read: Top 20 Fiber Foods
2. Feel the pulse
For extra fiber, smuggle lentils into soups and sauces. They are great if used as a thickening agent instead of flour, and give winter soups heartiness and flavor.
3. Fat balance
Eat more good fats than bad (saturated) ones throughout the course of a week to maintain a balance. Good fats are the naturally occurring fats that haven’t been damaged by high heat, relining, processing or other tampering such as “partial hydrogenation”. The best of these are found in olive oil, oily fish, nu’s, avocados and seeds.
Read: Choose Wisely – Trivia About Cooking Oils
4. Eat up the skin
If want to give yourself a fiber boost, eat up the peel and skin of your fruit and vegetables rather than peeling and throwing it away. The skin is often the most fibrous part, specially in root vegetables. Wash or scrub them first to remove any lingering pesticides.
Read: Awesome Food Planner
5. Watch your juice levels
Although vegetable juice seems a really healthy choice it isn’t very high in fiber. It actually contains quite high levels of sodium, which is the damaging element in salt. Choose low sodium varieties if you can. Limit your intake to one portion (as stated on the pack) a day.
6. Be pro-protein
if you’re a vegetarian, it’s important to make sure you get enough protein – you should aim for 2-1 portions of milk or dairy products and two portions of other protein (such as nuts, tofu or fish) per day.
Proteins in your meal helps to slow down the absorption of carbohydrate into the bloodstream and makes you feel fuller, so you’ll eat less. This means protein can help leave you feeling satisfied and productive for longer after eating, even if you’ve only eaten a small portion.
Recent studies have found that adding more protein found in fish, meat, eggs and beans to meals also has a “thermic” effect on digesting your food meaning it can increase your metabolism and help to burn off fat. Your requires more energy (calories) to burn protein off than it does carbohydrates and fats. On average, a woman needs approximately 85 g(3 oz) of protein per serving, and a man needs just 25 g (1 oz) more (110 g or 4 oz). A serving should fit into the palm of your hand.
Read: Whey Proteins – The Complete Guide To Whey Protein Use
7. Beans are best
Beans – particularly kidney beans, black beans and chickpeas are great carbohydrate choices if you’re trying to regulate blood sugar because they provide plenty of fiber, while being low in calories.
8. Drink from food
Fruit and veg that have a higher Water content such as pureed vegetable soup and watery fruit like melon, celery and watermelon can help fill you up, so you’ll eat less throughout the day. Just drinking water does not have the same effect since it exits the stomach more rapidly.
9. Eat away fat
Put yourself together a fat-burning meal by combining green leafy vegetables with a lean protein source such as fish or turkey to form the bulk of the meal. Then add a small portion of natural starchy carbohydrates like oats, sweet potato, whole-wheat pasta or brown rice. If your family love the taste and lightness of white bread but you want to make sure they have their daily dose of healthy whole grains, try using half wholemeal flour and half white flour in bread and other baked goods like muffins and pizza bases.
You could also make sandwiches using one slice of white with one slice of brown which looks attractive, is tastier and offers a healthy alternative to an all white bread sandwich.
Read: How To Make Fast Food Helathier
10. Fight fatigue
Foods that combat tiredness include complex carbohydrates, potassium and magnesium-rich foods, and foods high in iron and vitamins B and C. Good meal choices to beat fatigue would therefore be meat or fish served with steamed vegetables and fresh fruits.
11. Don’t see red
Try eating fish, chicken or turkey instead of red meat a Few times a week. Red meat is a good constituent of a balanced diet especially the leaner cuts, but in a healthy diet it not necessary to eat it more than twice or thrice a week.
Read: How Mediterranean Diet Helps You Have A Healthy Heart
12. Make the switch
To help your heart stay healthy and give our digestive system a flush through, swap pulses or grains, which contain the same nutrients, for usual meat or fish for a couple of nights a week.
Read: How to Understand Your Body’s Messages – The Digestive System
13. Max your monos
Try to maximize our intake of monounsaturated fats like olive oil, avocados, walnuts, almonds, sesame seeds and omega 3 fatty acids from cold water fish, hemp and flax seeds which have health benefits for all the organs of the body, including the brain and heart.
14. Build milky bones
Not only is skimmed milk lower in fat than semi-skimmed and whole milk, the bone-building calcium it contains is also easier for your body to access because fat can interfere with calcium absorption.
15. Keep fuel levels up
Carbohydrates provide the body’s preferred fuel: glucose. Diet rich in complex carbohydrates such as grains, cereals and starchy vegetables provides the best staying power because these foods are digested slowly and continue releasing energy for many hours after eating.
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