Most people who are put on a diet or who need to diet complain about the food that they have to eat. It is uninteresting. Or it is not palatable. There are foods that are really healthy, and good for the body, which all of us must make a part of our daily menu.Healthy foods help our bodies in various ways.
Some foods help in lowering the risk of certain life threatening diseases like coronary heart disease, stroke, several major cancers, and high blood pressure to some extent, obesity, and Type 2 diabetes.
Fruits and vegetables can help in lowering the risk of the above. The quantity of fruit to vegetables consumed by an adult in a day should be in the ratio of 1:2. The vegetable diet should include lentils, peas, beans, and legumes.
The same thing everyday will be tiring. So ingest a combination of different fruits and vegetables, which are cooked differently each time.
Consumption of whole grains and cereals are beneficial to the body. The healthy part of these foods is in the outer covering, which has vitamins and chemicals, which are good for the body.
These foods help to decrease bowel cancer (because of the roughage) and decrease the risk of coronary heart disease. Men need a slightly larger quantity as compared to women because of their more active lifestyle.
A reasonable amount would be two slices of bread or a cup measurement of rice, noodles, or pasta. Bakery products, rich in butter need to be avoided, because of the detrimental effect on health.
Cereal could be had for breakfast, and the whole grains for dinner and supper.
Meat, fish, and poultry are healthy foods taken in moderation. Red meat is not good for the body and is increasingly being eliminated from our diet. Beef, pork, and lamb are good sources of protein as well as Vitamin B.
They also contain zinc, iron, copper, and phosphorous which is good for the body. Poultry is a good source of protein, Vitamin B, and iron in minimal quantity.
Another protein rich food is fish. It has poly and mono unsaturated fats, besides iron, zinc, iodine, and potassium. Certain fish have Omega 3 fatty acids, which is very good for health.
A healthy diet per week would include 4 days of meat (preferably not red meat) and 3 days of fish.
We all need iron, but women especially require an iron rich diet which is found in meat, fish, pork, poultry, almonds, liver, oysters and fresh water mussels, and green leafy vegetables.