What are the healthy foods to include in your diet?

With healthy eating, you can achieve and keep a healthy weight and reduce your risk of certain chronic diseases, including some cancers, diabetes type 2 and heart disease.

Foods, including lean meats, wholegrain breads, fruits, fish and vegetables should all be included in your healthy eating plan. Other foods to include are legumes and vegetables, such as lentils, chickpeas and beans as well as low salt foods.

What else can make your healthy eating plan better?

Moderate fat intake

Your diet should include healthy food sources as mentioned earlier, but it must be low in saturated fat found in fried foods, animal products, biscuits and chocolates.  These foods can be easily converted into cholesterol, increasing its level in the bloodstream.

Instead of saturated fats, try monounsaturated and polyunsaturated fats. The first one is in olive oil, nuts and avocados. They can help in lowering bad cholesterol levels in the body. On the other hand are polyunsaturated fats that can lower the body’s blood cholesterol levels.

Some sources include omega-3 fatty acids to find in seeds, nuts and fish.  These foods are also considered to have anti-blood clotting properties, which can reduce your risk of high blood pressure and heart disease.

Exercise

While proper food intake is important, you also need physical activities in your daily routine. It can improve your weight and muscle strength. Try adding at least 30 minutes of moderate intensity exercises, such as walking, to improve your health.

High iron and calcium foods

Consume iron and calcium rich foods.  For one, calcium plays an important role in bone health especially among women and babies, while iron is responsible for transporting oxygen around the body.

Limit high kilo joule foods and drink

Aside from limiting your fat intake, you should also eat less of high-energy food sources in order to reduce its density in your diet.   In addition, you must get rid of high-energy drinks, such as soft drinks and sports drinks.

For healthy eating, you should instead increase your plant food source intake, including fruits, vegetables and wholegrain cereals and breads. They can provide your body with its needed nutrients while leaving you with a satiated feeling.

Breakfast

Did you know people who normally skip it have poor nutrition, not to mention their diets containing low levels of iron, calcium and dietary fiber?

Some breakfast ideas for healthy eating are,

• Wholegrain cereal topped with fresh fruits
• Orange juice and toast with baked beans.
• Toast with tomato and cheese; cold or hot low fat milk

Make your healthy eating plan better by considering the tips above. Remember to eat breakfast, exercise, limit fat intake, and add more fruits and vegetables in your diet.   You should also include fish and lean meats in your meal plan. Nevertheless, you can make a healthy eating plan work better by keeping an equally healthy lifestyle.

How to Eat Healthy

In the following are simple and practical ways on how to improve your eating habits so that you can achieve optimal health and improve your mood.

Prepare and cook your meals.  In this way, you can take charge and control what goes into your food, including the salt and sugar.  With that, you will also be able to reduce your caloric intake daily.   Preparing your meals, you will also be able to avoid the additives and chemicals usually in processed and fast foods. These can make and leave you feeling bloated and tired. They can also make you irritable and increases anxiety and stress.

Drink more water

Drinking at least eight glasses of water or more if you are more active, you can flush toxins out of your system. You will also be able to improve skin health and stay younger with fewer wrinkles and fine lines on your face.

Otherwise, you will have low energy levels and experience more headaches.   Stay hydrated, improve your health and make healthy food choices.

Do not count calories

What to do instead is to think and consider about a diet composed of different food types in terms of freshness, variety and color. You should also get rid of processed and packaged food, but instead add more fresh foods.

When shopping, check and read the label

It is done to make you aware of what the food you’re buying contains.  Most makers use preservatives and additives, such as salt and sugar in the food they’re selling. Many of them might also be hiding much unhealthy fat in the foods that they’re claiming to be healthy.

How do you feel after eating?

You should focus on the way you’re feeling after eating so that you can make changes and improve your eating habits. Take note that you will feel better if you will load your diet with healthy food choices versus eating fast food.  You must also remember that more junk foods can also make you feel uncomfortable and leave you with drained energy.

Do changes slowly but surely

When trying to cut back on the unhealthy foods in your diet, you should make the right changes by replacing these foods with their healthy alternatives. For example, you should try eliminating Trans fat from your diet in order to start making a positive change in your eating habits.  You should eat a wide variety of foods coming from all the groups including protein, fat and carbohydrates, among others.

Take note of these easy and simple tips to make use of to improve your eating habits and achieve your fitness goals safely and quickly. Did you like this post on healthy eating tips? Tell us in the comment. Finally, spread the word and share it on social media today!

Healthy Eating: Best Foods to Eat

If you’re ready to succeed in healthy eating and finally adapt a healthy lifestyle for good, check out the following list for the types of food to add in your diet.

• Frozen vegetables: Those who do not have much time in preparing their meals but want to choose the healthy stuff, they can rely on frozen veggies, which will be ready to munch on or add to stir-fries. On the other hand, if you’d opt for frozen meals, make sure that they are the healthy varieties containing fewer than 400 calories and have less than 500mg of salt. Speaking of low sodium, you might also want to choose low sodium meat. For example, you might want to have wholegrain bread added with hummus and veggies.
• Whole grains: Those people who eat more of these are leaner and healthier than their same aged counterparts are. Wholegrain sources contain loads of antioxidants, phytosterols and phytoestrogens, which can protect versus heart disease. They also contain fiber that can also lower someone’s risk of heart disease.
• Raisins: Studies had it that they contain loads of antioxidants, which can prevent gum disease and inflammation due to a certain type of bacteria. Gum disease is one of the reasons some people are suffering from a heart problem.
• Non-fat milk: Studies had it that drinking two glasses of it post workout will   help you lose more fat and gain more muscle.
• Greek yogurt: It contains more protein than the regular variety has, aside from being creamier. You might want to use it in place of sour cream.
• Wholegrain crackers, pasta and cereal: When shopping for these foods, try looking for those with protein of at least five grams and fiber of at least three grams. Both nutrients are filling and can make you feeling satisfied, reducing your food cravings and calorie intake.
• Add soluble fiber in your diet because they can lower your bad cholesterol level. The soluble fiber is binding with bile acid, which is needed for fat digestion. Humans cannot digest fiber.  When the bile acids are binding to fiber, they are flushed out the body.  As this happens, the body is converting more of the cholesterol into these bile acids, which can lower the overall amount of cholesterol circulating in the body. Some foods rich in fiber are oatmeal, eggplant, citrus fruits and beans.
• Canola oil: It is one of the healthiest oil alternatives around because it is a source of monounsaturated fat, which is heart healthy. You can choose it for frying instead of the traditional oil.

Summing Up

Eating healthily, you will improve your mood, wellbeing and overall health.  By adding these best foods into your diet, you will be able to stay fit, manage weight and keep a healthy lifestyle

Drink more liquids

Your sense of thirst lessens as you come of age. In order to prevent this problem, you should drink more water to stay hydrated even if you’re not feeling thirsty at all. Besides water, you can also consider 100% juice and fat-free milk to add in your diet.

Check and read the label

When buying canned and packaged foods, you should read the label and compare with the same products from other brands. Even they’re advertised healthy and organic, they still contain added sugar, salt and fat, which you might not notice if you are not reading the label.

Try supplements

Fruits and vegetables can ensure that you’re getting the nutrients you need, but they are not enough sometimes.  To complete your daily requirements on these vitamins and minerals, you must consider adding supplements in your diet to improve your overall health.

Plan ahead

If you’re busy and do not have the time to prepare your food on a daily, you can prepare make ahead dishes and store them in the fridge. This is a simple and practical way of healthy eating. When you’re ready to eat those prepared meals, you can simply reheat them in the microwave.

Limit your salt intake

Your taste declines as you come of age. Even if you’re tempted to add more salt to season your dishes, you should not. In fact, too much salt can lead to high blood pressure, according to the USFDA. Having high blood pressure, you will be at risk of kidney disease, stroke and heart disease.  As a tip, make sure you’re not consuming more than 2300mg of salt daily.

Use fresh herbs and spices instead of salt. A few options include basil, cayenne pepper, turmeric, rosemary and sage.  They are healthier options that also pack more flavor than artificial seasonings.

Limit your sugar intake

Just like salt,   too much sugar can also ruin your diet and increase your blood sugar level. Some examples include refined sugars, which are packed with empty calories. They do not contain nutritional value.  Slowly, try cutting back on sugar in your diet.  Instead, go for fresh, whole foods, such as yams, fruits and sweet peppers.

Consume food from all the groups

To get adequate nutrition, you should include foods from all the groups.  A healthy meal is composed of whole grains, low fat dairy, fruits, vegetables and lean proteins, according to the experts.

Stick to the recommended servings

If you’re looking to improve your eating habits, you should follow and stick with the recommended servings. You might also want to consult your doctor about a suitable nutrition or meal plan for your age and condition.

Follow these senior healthy eating tips and improve your overall health today!

Add omega-3 rich foods in your meal plan

These foods can help in reducing inflammation that can increase your risk of heart disease, arthritis and cancer.  You can find omega-3 fatty acids on foods, such as walnuts, flaxseed oil, oily fish (salmon, tuna, herring and mackerel) and walnuts. Alternatively, you might want to ask your doctor about omega-3 fatty acid supplements.

You need more calcium, as you age

The main reasons for it are to keep bone health and lower blood pressure. Those who are at least 50 years old should consume at least 1200mg per day, according to the World Health Organization.  This amount is equal to four cups of dairy milk or fortified orange juice. Also, foods like turnip greens and kale are great sources of this nutrient. If you’re finding it hard to sustain your diet with daily calcium,   you should talk to your doctor about supplementation.

What is the role of sodium for seniors?

One of the most essential tips for those with high blood pressure is to limit their sodium intake. Processed and frozen foods are surprisingly high in sodium content. They should be avoided or be limited in a senior’s diet. For low sodium foods, opt for oats, brown rice and nut butters.

Stay hydrated

You might not be thirsty very often as you’re aging even if your body still needs the same amount of it in the same manner when you were young.  If you’re a caregiver or a loved one of a senior, you should give him or her enough water.

You might also want to have his or her urine checked.   It is one of the first signs of proper hydration. Give him more liquids if you notice dark or cloudy urine.

Making gradual changes

Many older people are doubtful about changes, but it is not an excuse to make healthy lifestyle changes. For the best results, you need to make small changes in your diet until you were able to add new foods into your diet.

For example, if you’re diabetic and you need to control your carb intake, you can add oatmeal for your breakfast twice a week.  As you’re getting used to it, you may want to serve it four times.

In addition, if you’re eating white bread, you can have wheat bread instead. You can start with it once a week until you can gradually increase its frequency until you completely cut out white bread from your diet.

There you have the senior healthy eating tips that you can make use of and apply when making necessary diet changes.   With healthy eating habits, you can stick to a holistic lifestyle and achieve a longer life.

Best Beauty Foods

These foods are not only for healthy eating because they can help in preventing the harm that our skin gets from environmental factors including pollution.  In addition, there are nutrients that can hydrate your skin complexion and maintain healthy skin cells.

Anti-aging foods are easy to add to your meals.   If you are consistent about incorporating them into your diet, you will also achieve brighter and smoother complexion and will reduce your heart disease, diabetes and cancer risk.

Fatty fish

Salmon and tuna are both great sources of omega-3 fatty acids, which are some of the best antioxidants that protect us from fast aging. They may also protect skin from sun damage.

In addition, these fatty acids may reduce immunological responses to the sun’s harmful UV rays and inflammation – both are degrading collagen, which is what makes the skin firm and tight.

For the best results, you may want to get at least two services of omega-3 rich sources per week.  Aside from tuna and salmon, other choices include sardines, mackerel and lake trout.  Alternatively, you can go for canola oil, walnuts and flaxseeds.

Lean protein

Those with lack of protein in their diet might appear with a more wrinkled face versus their same age counterparts that have their daily dose of it.

Protein can benefit the skin because it is collagen’s building blocks. As proteins and collagen break down, your skin will be more prone to wrinkles and fine lines because the skin is folding into itself due to the lack of these nutrients.

Opt for leaner protein sources that will help you lose weight. Choose egg whites, skinless poultry products and fish.  If you love pork or beef, you may want to go for those with lower fat cuts, such as round.  In addition, you may want to try tofu, which is also a good source of protein.

Vitamin C rich foods

They are potent antioxidant sources, which can neutralize the effects of free radicals to your skin.  These compounds are unstable molecules and atoms that harm the cells.  Antioxidants in vitamin C rich foods can also prevent DNA and cellular damage, which inhibits collage production.

To get its benefits for your skin glow and health, aim at getting enough of these foods, such as yellow pepper, orange, broccoli, melon, kale, tomatoes and blackberries. You might also want to try cranberries, raspberries and pomegranate that contain ellagic acid that may reverse UV rays effects.

Hope this list of the best beauty foods has helped you improve your food choices to maintain a youthful glow while also keeping a healthy body weight with a healthy eating plan.

What Foods to Add to Your Diet

The following are foods to add to your diet so that you stay healthy and look younger.

Low fat dairy

Fortified milk is a good source of anti-aging and healthy food because it also contains vitamin A, which is responsible for promoting skin health.  You can also opt for yogurt with live probiotics, which can help you in digesting and absorbing skin nutrients.

Fiber and fruits

If you’re looking to get more fiber, eating fruits on a daily will help you achieve that.  You should try adding fruits such as pears, apples and raspberries in your diet because they have both high fiber and nutrition content.

Purple and blue fruits and veggies can help in reducing high blood pressure.   A few great sources include black currants, plums, blueberries, cabbage and purple grapes.  Researchers and scientists believe that the anthocyanins in purple foods are what make them great health boosters. You must aim at eating more if you’re looking to get the most benefits from them.

Green tea

It is rich in antioxidants and anti-inflammatory properties. Regularly drinking green tea, you will achieve better skin texture and prevent wrinkle formation.  Opt for up to three cups daily.

It also contains polyphenols that can also reduce your risk of developing non-melanoma skin cancer.

Antioxidant rich foods

They can help you fight wrinkles and prevent disease because they can neutralize free radicals, which cause skin damage.   Eating foods loaded with antioxidants can also help your skin look and age better.

Vegetables

Those who consume at least two servings of vegetables can improve their mental focus and health.   Kale, broccoli and spinach, among others can also make you feeling more energized and younger.

Worst Foods That Make You Look Older

Check out the following list of foods to avoid if you don’t want to look old.

Alcohol

This drink leads to skin dehydration, even if you do not drink it regularly. It takes a toll on your skin by making it look lined, taut and dry.  Alcohol also creates free radicals as it is being metabolized by the liver. Free radicals are also enemies of a youthful skin.

Sugar and refined carbs

Refined carbs and sugar raises your blood sugar levels, leading to the increased glycation, which can interfere with the repair of both elastin and collagen, which are what your skin needs for returning its shape after contracting or stretching.

Saturated fat

It is found in full fat dairy products and marbled meats and is responsible in increasing your risk of heart disease.  Having more of it in your diet will also increase skin aging and inflammation.

Follow these healthy eating tips and improve your skin appearance, lose weight and maintain overall health and wellbeing.  Feel more energized and lift your mood with fresh and natural food sources. Did you like this article? Tell us in the comment or share it on Facebook today!

Simple Advice for Beginners to Healthy Eating

• Build a healthy and balanced diet: Create a healthy and balanced diet that consists of protein, fat, fiber, carbohydrates, vitamins and minerals. Choose the healthiest options from each food category.
• Eat whole real foods: Eat natural, unprocessed foods such as fresh fruits and vegetables, nuts, beans and whole grains, which are nutrient-dense and are at their healthiest state.
• Enjoy a colorful variety of fruits and vegetables: Eat a colorful variety of fruits and vegetables so you can benefit from a wide array of vitamins, minerals and nutrients. Go for apples, oranges, blueberries, strawberries, carrots, red and yellow bell peppers, olives, leafy greens – the more colorful, the better.
• Go for lean protein: Go for sources of lean protein such as lean meats, skinless chicken, eggs, beans and lentils, soy foods, dairy, nuts, seeds and fish.
• Eat healthy fats: Eat healthy fats from sources such as avocados, nuts, seeds and fatty fish.
• Cook with healthy oils: Use healthy oils such as virgin coconut oil or extra virgin olive oil.
• Practice healthy snacking: Instead of reaching for processed snack foods, try snacking on fresh fruits such as apples, bananas and strawberries. You can also try carrot sticks, cucumber slices or cherry tomatoes. Or munch on a handful of nuts such as pistachios, almonds and walnuts.
• Avoid highly processed foods: Avoid or cut back on highly processed foods such as prepared meats, chips and candy. Highly processed foods contain harmful ingredients such as trans fats, high fructose corn syrup, and high concentrations of sugars and salts, which pose health risks.
• Avoid sugar-sweetened beverages: Avoid soda and sugary drinks. Opt for water instead. If you would like to drink something with more flavors, you can go for other healthier choices such as tea, milk or freshly squeezed fruit juices.
• Avoid processed low-fat products: People often think that low-fat products are healthy alternatives, but processed low-fat products usually contain a lot of sugar to improve their taste.
• Avoid an all or nothing mindset: When you are transitioning to a healthier diet, you don’t need to have an all or nothing mindset. Your diet doesn’t have to be perfect and you don’t need to completely give up and eliminate the foods you enjoy. You don’t have to change everything in your diet all at once. This will just lead to you cheating, binge eating or giving up on your new healthy eating plan.

You can still enjoy your favorites such as cake or chocolate – just limit your intake and enjoy them occasionally in moderate amounts. Eating a healthy diet can have a huge impact on your physical, mental and emotional well-being. Start with small steps and see how healthy eating can greatly improve your quality of life.

Top Foods for Heart Health

1. Salmon

Fatty fish, including salmon, mackerel and sardines are super heart foods because they are great sources of Omega-3 fatty acids, which are shown and proven many times to possess the ability of lowering someone’s risk of atherosclerosis, the buildup of plaque in the arteries and ‘irregular heartbeat’.

Preferably, you should consume fatty fish at least twice per week to avoid heart disease, according to the American Heart Association. Alternatively, you can have omega-3 supplements if you cannot meet this goal consistently.

2. Raisins

Packed with antioxidants, preventing the growth and reproduction of bacteria and fighting inflammation, raisins can help prevent gum disease that might lead to heart illness.

3. Dark Beans

These are also good heart foods, which are high in B vitamins and minerals that improve the level of good cholesterol in your bloodstream.

4. Yogurt

Reducing your risk to cardiovascular disease, this wonder food is one of the best according to researchers from Japan because it is able to keep you off gum diseases, one of the risk factors of heart disease.

Based on the study published in the Journal of Periodontology, from about 1,000 adult participants, those that consumed high amounts of yogurt, which is rich with probiotics, possessed healthy gums. Yogurt isn’t only great for the heart but it also keeps the immune system strong.

5. Fruits and vegetables

Fruits, such as cantaloupes, oranges and papaya are packed with heart healthy nutrients, including beta-carotene, fiber, magnesium and potassium. Aside from these, you can have tomatoes in your meal due to their high level of lycopene, another heart healthy nutrient.

Dark Chocolate

You might be surprised with this entry, but yes, dark chocolate is great for heart health. Based on a 2012 study, it contains polyphenols, including flavonoids, which may aid in regulating blood pressure and prevent blood clotting and inflammation.

Oatmeal

Containing high levels of soluble fiber to lower cholesterol, oatmeal is an expert recommended hearty food for everyone looking to decrease their risk to heart disease because it works like a sponge that absorbs cholesterol before it’s flushed out the body, instead of it being absorbed by the bloodstream.

However, you should go for quick cooking or even the old-fashioned oatmeal instead of instant oatmeal that often contains sugar. If you don’t have oatmeal at home, then you may also go for whole grains, including grit, pasta and bread provided they are not the refined versions.

There you have our super foods that protect and keep your heart healthy. Don’t wait but include all of these in your diet to avoid developing heart disease, including stroke and heart attack.

Eat to your heart’s health and live longer!