What foods should you eat every day for optimal health. How can incorporating certain foods into your daily diet improve your overall well-being. Which nutrient-rich foods provide the most health benefits when consumed regularly.

The Power of Protein: Essential Building Blocks for Your Body

Protein is a crucial component of a healthy diet, playing a vital role in growth, development, and muscle maintenance. But how much protein do we really need, and what are the best sources?

The United States Department of Agriculture (USDA) recommends that adults consume 5-7 ounces of protein daily. This requirement varies based on factors such as age, sex, weight, activity level, and pregnancy status. While most Americans meet their protein needs, the USDA advises choosing leaner meats and poultry and diversifying protein sources.

Protein-Rich Foods to Include in Your Daily Diet

• Turkey (1 sandwich slice = 1 oz)
• Chicken breast (1 small breast = 3 oz)
• Tuna (1 can, drained = 3-4 oz)
• Salmon (1 steak = 4-6 oz)
• Eggs (1 egg = 1 oz)
• Peanut butter (1 tablespoon = 1 oz)
• Lentil soup (1 cup = 2 oz)
• Soy or bean burger patty (1 patty = 2 oz)
• Tofu (1/4 cup = 2 oz)

Incorporating a variety of protein sources ensures a diverse intake of amino acids and other essential nutrients. By including protein in each meal, you can help balance blood sugar levels and maintain steady energy throughout the day.

Cruciferous Vegetables: Nature’s Powerhouse of Nutrients

Cruciferous vegetables are renowned for their health-promoting properties, but what makes them so special? These vegetables contain sulfurous compounds called glucosinolates, which have been linked to numerous health benefits.

A 2020 review highlighted the potential of glucosinolates in regulating cell pathways and genes, suggesting possible anticancer and anti-inflammatory effects. Furthermore, these compounds may play a role in treating and preventing metabolic syndrome, although more research is needed to confirm this.

Daily Dose of Cruciferous Vegetables

• Broccoli
• Cabbage
• Radish
• Cauliflower
• Broccoli sprouts
• Brussels sprouts

Beyond their sulfur compounds, cruciferous vegetables are rich in fiber, vitamins, and minerals. Leafy greens like arugula and watercress also contain beneficial sulfur compounds, making them excellent additions to your daily diet.

The Rainbow on Your Plate: Diverse Vegetables for Optimal Health

Eating a variety of colorful vegetables is a key component of a healthy diet. The Mediterranean diet, recognized by health experts including the American Heart Association as one of the healthiest eating patterns, emphasizes the importance of vegetable consumption.

Diets rich in vegetables, such as plant-based and Mediterranean diets, have been associated with a lower risk of chronic conditions like cardiovascular disease and diabetes. But how many vegetables should you be eating daily?

The USDA’s MyPlate resource recommends that adults consume 2-4 cups of vegetables per day, depending on factors such as sex, age, weight, and activity levels. They also stress the importance of eating a variety of colored plant foods, including leafy greens, beans, and lentils.

Benefits of a Colorful Vegetable Intake

1. Diverse range of phytonutrients
2. Increased fiber intake
3. Better overall nutrient profile
4. Potential reduction in chronic disease risk
5. Improved digestive health

By incorporating a rainbow of vegetables into your daily meals, you’re not only making your plate more visually appealing but also significantly boosting your nutrient intake.

Berries: Small Fruits with Big Benefits

Berries are nutritional powerhouses that can help you meet your daily nutrient goals. But just how powerful are these tiny fruits?

A 2015 study revealed that consuming a 100-gram portion of raspberries, blackberries, or blueberries could provide more than 50% of the daily requirement for manganese, vitamin C, folate, and various phytochemicals. These fruits are excellent sources of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins, which act as antioxidants.

Berry Varieties to Include in Your Daily Diet

• Blueberries
• Blackberries
• Raspberries
• Strawberries
• Cranberries

The antioxidant properties of berries may help prevent cardiovascular disease and lower the risk of certain cancers. When choosing berries, opt for fresh or frozen varieties over dried ones, as the latter contain only about 20% of the phytonutrients found in their fresh counterparts.

Nuts: A Heart-Healthy Snack for Daily Consumption

Nuts have long been touted for their health benefits, but what does the research say about daily nut consumption? A 2019 prospective study involving over 16,217 adults with diabetes found compelling evidence supporting regular nut intake.

The study revealed that individuals who consumed 5 or more servings of nuts each week had a lower risk of coronary heart disease, cardiovascular disease, and mortality compared to those who ate fewer than 1 serving of nuts per month. Interestingly, tree nuts were found to be particularly beneficial.

Nutritional Profile of Nuts

• Rich in healthy fats
• Good source of protein
• High in fiber
• Contain essential vitamins and minerals
• Packed with antioxidants

While all nuts offer health benefits, some standout varieties include almonds, walnuts, pistachios, and pecans. Incorporating a handful of mixed nuts into your daily diet can provide a wide range of nutrients and potential health benefits.

Olive Oil: The Liquid Gold of the Mediterranean Diet

Olive oil is a cornerstone of the Mediterranean diet, renowned for its numerous health benefits. But what makes this golden liquid so special?

Extra virgin olive oil is rich in monounsaturated fats and contains potent antioxidants called polyphenols. These compounds have been linked to various health benefits, including reduced inflammation, improved heart health, and potential cancer-fighting properties.

Ways to Incorporate Olive Oil into Your Daily Diet

1. Use as a salad dressing
2. Drizzle over cooked vegetables
3. Use for low-heat cooking
4. Add to homemade marinades
5. Use as a bread dip

When choosing olive oil, opt for extra virgin varieties, as they undergo minimal processing and retain the highest levels of beneficial compounds. Aim to consume 1-2 tablespoons of olive oil daily as part of a balanced diet.

Fermented Foods: Boosting Gut Health and Beyond

Fermented foods have gained popularity in recent years due to their potential health benefits, particularly for gut health. But what exactly are fermented foods, and why should you consider including them in your daily diet?

Fermented foods are products that have undergone controlled microbial growth and fermentation. This process not only preserves the food but also creates beneficial bacteria, enzymes, and vitamins. These foods can contribute to a healthy gut microbiome, which has been linked to improved digestion, enhanced immune function, and even better mental health.

Popular Fermented Foods to Try

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Kombucha
• Miso
• Tempeh

Incorporating a variety of fermented foods into your daily diet can provide a diverse range of probiotic strains, potentially offering more comprehensive health benefits. Start with small amounts and gradually increase your intake to allow your digestive system to adjust.

Whole Grains: The Foundation of a Healthy Diet

Whole grains are an essential component of a balanced diet, offering numerous health benefits. But what exactly are whole grains, and why are they superior to refined grains?

Whole grains contain all three parts of the grain kernel: the bran, germ, and endosperm. This means they retain all their natural nutrients, including fiber, vitamins, minerals, and phytochemicals. In contrast, refined grains have had the bran and germ removed, significantly reducing their nutritional value.

Health Benefits of Whole Grains

1. Improved digestive health
2. Better weight management
3. Reduced risk of heart disease
4. Lower risk of type 2 diabetes
5. Potential cancer prevention properties

The USDA recommends that at least half of the grains consumed should be whole grains. Aim to include a variety of whole grains in your daily diet, such as oats, quinoa, brown rice, whole wheat, and barley.

Leafy Greens: Nutrient-Dense Powerhouses

Leafy green vegetables are among the most nutrient-dense foods available, packed with vitamins, minerals, and beneficial plant compounds. But why are they so important for our daily diet?

Leafy greens are low in calories but high in nutrients, making them an excellent choice for maintaining a healthy weight while ensuring optimal nutrition. They are particularly rich in vitamins A, C, and K, as well as folate and various antioxidants.

Top Leafy Greens to Include in Your Diet

• Spinach
• Kale
• Swiss chard
• Collard greens
• Arugula
• Romaine lettuce
• Mustard greens

Aim to include at least one serving of leafy greens in your daily diet. They can be easily incorporated into salads, smoothies, soups, or sautéed as a side dish. By varying the types of leafy greens you consume, you’ll benefit from a wider range of nutrients and flavors.

Lean Proteins: Building Blocks for a Healthy Body

While we’ve touched on protein earlier, it’s worth delving deeper into the importance of lean proteins in our daily diet. Lean proteins are essential for muscle maintenance, immune function, and overall health. But what makes a protein source “lean,” and why should we prioritize these options?

Lean proteins are those that are low in saturated fat and calories but high in essential amino acids. These sources provide the necessary building blocks for our bodies without the added burden of excessive unhealthy fats.

Benefits of Lean Protein Sources

1. Supports muscle growth and repair
2. Helps maintain a healthy weight
3. Promotes satiety and reduces cravings
4. Supports bone health
5. Aids in maintaining healthy skin, hair, and nails

To ensure you’re getting a variety of lean proteins, try to incorporate different sources throughout the week. This could include fish, poultry, lean cuts of beef or pork, eggs, legumes, and plant-based options like tofu or tempeh.

Herbs and Spices: Flavor Enhancers with Health Benefits

Herbs and spices are often overlooked in discussions about healthy eating, but they can play a significant role in both enhancing flavor and providing health benefits. What makes these flavor enhancers so beneficial, and how can we incorporate them into our daily diets?

Many herbs and spices are packed with antioxidants and have anti-inflammatory properties. Some, like turmeric and ginger, have been used in traditional medicine for centuries. By incorporating a variety of herbs and spices into your cooking, you can boost the nutritional value of your meals while reducing the need for excess salt or unhealthy flavor enhancers.

Herbs and Spices with Notable Health Benefits

• Turmeric (anti-inflammatory properties)
• Cinnamon (may help regulate blood sugar)
• Ginger (aids digestion and may reduce nausea)
• Garlic (potential cardiovascular benefits)
• Rosemary (rich in antioxidants)
• Oregano (antimicrobial properties)
• Thyme (source of vitamin C and vitamin A)

Experiment with different herbs and spices in your cooking to discover new flavor combinations while reaping their health benefits. Fresh herbs can be particularly potent, but dried varieties are convenient and still offer many of the same advantages.

Hydration: The Often Overlooked Essential

While not a food per se, proper hydration is crucial for overall health and well-being. How much water should we be drinking daily, and what are the benefits of staying well-hydrated?

The amount of water needed varies by individual, but a general guideline is to aim for 8 glasses (64 ounces) of water per day. However, factors such as climate, activity level, and overall health can influence your hydration needs.

Benefits of Proper Hydration

1. Regulates body temperature
2. Aids in digestion
3. Supports kidney function
4. Promotes healthy skin
5. Helps maintain cognitive function

While water is the best choice for hydration, other beverages like herbal teas, and water-rich foods like cucumbers and watermelon can also contribute to your daily fluid intake. Remember to increase your water intake during physical activity or in hot weather.

By incorporating these essential foods and maintaining proper hydration, you can create a well-rounded, nutrient-rich diet that supports overall health and well-being. Remember, variety is key – aim to include a diverse range of these foods in your daily meals to ensure you’re getting a wide spectrum of nutrients. As always, it’s important to consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have any underlying health conditions or specific nutritional needs.

The 6 best healthy foods to eat everyday

There are certain foods that people should eat every day, including lean proteins and a variety of vegetables. Additionally, olive oil, nuts, berries, and other foods, can help lower the risk of certain conditions.

Consuming a healthy diet that includes all the food groups can help a person improve their intake of essential nutrients.

Many people eat repetitive diets and the same foods every week. However, incorporating the following foods into weekly meal plans can help them stay healthy and perform at their best.

For example, a person could try a 2-week rotating meal plan and vary their protein sources, vegetables, and berries. This adds variety and a range of nutrients.

This article looks at some of the healthiest foods to include in the diet every day. It explores what the research says about their health benefits and offers some tips for consuming them.

People need protein for healthy growth and development and to maintain muscle mass.

Eating protein at each meal can help balance blood sugar levels and avoid the spikes that may happen when eating carbohydrates on their own. This approach can help people maintain their energy levels and concentration.

The amount of protein a person needs depends on factors such as their sex, age, and weight. Additionally, protein requirement varies according to how much and what type of activity the person does and if they are pregnant or nursing.

The United States Department of Agriculture (USDA) suggests that most people in the U.S. eat enough protein but need to select leaner varieties of meat and poultry and increase the variety of protein foods they eat, choosing meats less often.

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

• 1 sandwich slice of turkey = 1 oz
• 1 small chicken breast = 3 oz
• 1 can of tuna, drained = 3–4 oz
• 1 salmon steak = 4–6 oz
• 1 egg = 1 oz
• 1 tablespoon of peanut butter = 1 oz
• 1 cup of lentil soup = 2 oz
• 1 soy or bean burger patty = 2 oz
• one-quarter of a cup of tofu = 2 oz

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

Cruciferous vegetables contain sulfurous compounds called glucosinolates. These are beneficial to health.

According to one 2020 review, glucosinolates regulate cell pathways and genes and may have anticancer and anti-inflammatory effects.

The compounds may also be beneficial for treating and preventing metabolic syndrome, but scientists need to conduct more research to prove this.

The following is a list of cruciferous vegetables that people can aim to eat every day:

• broccoli
• cabbage
• radish
• cauliflower
• broccoli sprouts
• Brussels sprouts

Also, as well as sulfur compounds, cruciferous vegetables are a rich source of fiber and many essential vitamins and minerals.

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

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

Diets that emphasize vegetables, such as plant-based diets and the Mediterranean diet, can help lower the risk of chronic conditions such as cardiovascular disease and diabetes.

Eating a range of different colored vegetables every day helps ensure an intake of a wide range of phytonutrients, which are beneficial plant compounds.

The USDA’s MyPlate resource recommends that adults eat 2–4 cups of vegetables per day depending on their sex, age, weight, and activity levels.

The USDA also advises that people eat different colored plant foods, including leafy greens, beans, and lentils.

Consuming berries can help people achieve some of their daily nutrient goals.

For example, one 2015 study suggested that eating a 100-gram portion of raspberries, blackberries, or blueberries could provide more than 50% of someone’s daily requirement for manganese, vitamins such as vitamin C and folate, and phytochemicals.

Berries are excellent sources of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins. Because these compounds act as antioxidants, they may help prevent cardiovascular disease and lower the risk of some cancers.

Some berries to eat every day include the following:

• blueberries
• blackberries
• raspberries
• strawberries
• cranberries

Fresh or frozen berries are better than dried types, which only have 20% as many phytonutrients.

Research indicates that eating nuts every day can be beneficial for health.

For example, a 2019 prospective study involving over 16,217 adults with diabetes found that people who ate 5 or more servings of nuts each week had a lower risk of coronary heart disease, cardiovascular disease, and mortality than those who ate fewer than 1 serving of nuts per month.

Specifically, tree nuts were more beneficial than peanuts in preventing chronic conditions.

One 2020 study suggested that some people may be reluctant to eat nuts because of their high fat content.

However, the authors pointed out that nuts are nutrient dense foods that do not have an adverse effect on body weight. Indeed, when they replace other less healthy foods in the diet, they may help reduce body weight.

Some people are unable to eat nuts because of an allergy. 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 one of the best dietary sources of the mineral selenium, with a single nut providing 95.8 micrograms (mcg). This is significantly more than the daily adult requirement of 55 mcg.

Olive oil is a key ingredient in the Mediterranean diet. Olives are rich in polyphenols. These act as antioxidants, protecting the body against oxidative damage.

One 2018 study suggested that the phenolic compounds in olive oil have anticancer and anti-inflammatory properties in test tube studies.

Although scientists need to conduct more human research, the authors of this study suggested that people who consume less olive oil may benefit from increasing their intake.

Extra virgin and unfiltered olive oil contain the highest levels of beneficial polyphenols. However, quality olive oil is usually more expensive, so people can reserve this for drizzling over salads and vegetables. Using standard olive oil for cooking may be more cost effective.

Including lean protein, vegetables, and nuts in the diet every day can help people stay healthy and prevent certain chronic conditions.

Some plant foods, such as cruciferous vegetables and berries, contain particularly beneficial compounds, including polyphenols and glucosinolates.

Incorporating these foods into a weekly meal plan, maybe on a 2-week rotating basis, can help ensure that a person gets a wide variety of beneficial nutrients. It also prevents having a repetitive diet and can be more satisfying and appealing.

The 6 best healthy foods to eat everyday

There are certain foods that people should eat every day, including lean proteins and a variety of vegetables. Additionally, olive oil, nuts, berries, and other foods, can help lower the risk of certain conditions.

Consuming a healthy diet that includes all the food groups can help a person improve their intake of essential nutrients.

Many people eat repetitive diets and the same foods every week. However, incorporating the following foods into weekly meal plans can help them stay healthy and perform at their best.

For example, a person could try a 2-week rotating meal plan and vary their protein sources, vegetables, and berries. This adds variety and a range of nutrients.

This article looks at some of the healthiest foods to include in the diet every day. It explores what the research says about their health benefits and offers some tips for consuming them.

People need protein for healthy growth and development and to maintain muscle mass.

Eating protein at each meal can help balance blood sugar levels and avoid the spikes that may happen when eating carbohydrates on their own. This approach can help people maintain their energy levels and concentration.

The amount of protein a person needs depends on factors such as their sex, age, and weight. Additionally, protein requirement varies according to how much and what type of activity the person does and if they are pregnant or nursing.

The United States Department of Agriculture (USDA) suggests that most people in the U.S. eat enough protein but need to select leaner varieties of meat and poultry and increase the variety of protein foods they eat, choosing meats less often.

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

• 1 sandwich slice of turkey = 1 oz
• 1 small chicken breast = 3 oz
• 1 can of tuna, drained = 3–4 oz
• 1 salmon steak = 4–6 oz
• 1 egg = 1 oz
• 1 tablespoon of peanut butter = 1 oz
• 1 cup of lentil soup = 2 oz
• 1 soy or bean burger patty = 2 oz
• one-quarter of a cup of tofu = 2 oz

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

Cruciferous vegetables contain sulfurous compounds called glucosinolates. These are beneficial to health.

According to one 2020 review, glucosinolates regulate cell pathways and genes and may have anticancer and anti-inflammatory effects.

The compounds may also be beneficial for treating and preventing metabolic syndrome, but scientists need to conduct more research to prove this.

The following is a list of cruciferous vegetables that people can aim to eat every day:

• broccoli
• cabbage
• radish
• cauliflower
• broccoli sprouts
• Brussels sprouts

Also, as well as sulfur compounds, cruciferous vegetables are a rich source of fiber and many essential vitamins and minerals.

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

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

Diets that emphasize vegetables, such as plant-based diets and the Mediterranean diet, can help lower the risk of chronic conditions such as cardiovascular disease and diabetes.

Eating a range of different colored vegetables every day helps ensure an intake of a wide range of phytonutrients, which are beneficial plant compounds.

The USDA’s MyPlate resource recommends that adults eat 2–4 cups of vegetables per day depending on their sex, age, weight, and activity levels.

The USDA also advises that people eat different colored plant foods, including leafy greens, beans, and lentils.

Consuming berries can help people achieve some of their daily nutrient goals.

For example, one 2015 study suggested that eating a 100-gram portion of raspberries, blackberries, or blueberries could provide more than 50% of someone’s daily requirement for manganese, vitamins such as vitamin C and folate, and phytochemicals.

Berries are excellent sources of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins. Because these compounds act as antioxidants, they may help prevent cardiovascular disease and lower the risk of some cancers.

Some berries to eat every day include the following:

• blueberries
• blackberries
• raspberries
• strawberries
• cranberries

Fresh or frozen berries are better than dried types, which only have 20% as many phytonutrients.

Research indicates that eating nuts every day can be beneficial for health.

For example, a 2019 prospective study involving over 16,217 adults with diabetes found that people who ate 5 or more servings of nuts each week had a lower risk of coronary heart disease, cardiovascular disease, and mortality than those who ate fewer than 1 serving of nuts per month.

Specifically, tree nuts were more beneficial than peanuts in preventing chronic conditions.

One 2020 study suggested that some people may be reluctant to eat nuts because of their high fat content.

However, the authors pointed out that nuts are nutrient dense foods that do not have an adverse effect on body weight. Indeed, when they replace other less healthy foods in the diet, they may help reduce body weight.

Some people are unable to eat nuts because of an allergy. 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 one of the best dietary sources of the mineral selenium, with a single nut providing 95.8 micrograms (mcg). This is significantly more than the daily adult requirement of 55 mcg.

Olive oil is a key ingredient in the Mediterranean diet. Olives are rich in polyphenols. These act as antioxidants, protecting the body against oxidative damage.

One 2018 study suggested that the phenolic compounds in olive oil have anticancer and anti-inflammatory properties in test tube studies.

Although scientists need to conduct more human research, the authors of this study suggested that people who consume less olive oil may benefit from increasing their intake.

Extra virgin and unfiltered olive oil contain the highest levels of beneficial polyphenols. However, quality olive oil is usually more expensive, so people can reserve this for drizzling over salads and vegetables. Using standard olive oil for cooking may be more cost effective.

Including lean protein, vegetables, and nuts in the diet every day can help people stay healthy and prevent certain chronic conditions.

Some plant foods, such as cruciferous vegetables and berries, contain particularly beneficial compounds, including polyphenols and glucosinolates.

Incorporating these foods into a weekly meal plan, maybe on a 2-week rotating basis, can help ensure that a person gets a wide variety of beneficial nutrients. It also prevents having a repetitive diet and can be more satisfying and appealing.

What foods should be in the diet every day / Nutritionists have compiled a menu – an article from the “Healthy Food” section on Food.ru

Two eggs a day

Let’s start, as expected, with breakfast. Chicken eggs are an indispensable part of a healthy diet, which most often falls in the morning. Egg dishes are considered one of the most nutritious. It is a source of vitamin D, B2, B12, choline, iodine, folic acid and antioxidants. Recent studies show that eggs have a positive effect on the condition of the heart and blood vessels.

Nutritionist Anastasia Egorova:

“When we recommend eggs, the first question that comes up is: what about cholesterol? It is important to distinguish between dietary cholesterol – what we get from food, and blood cholesterol. It has been proven that they are rarely associated with each other. Eating chicken eggs does not affect this blood count. For nutrition of people without restrictions from the gastrointestinal tract, I recommend eating 1-2 eggs every day. In addition to the health benefits, there is another important plus: they are quite easy to prepare. An egg can be turned into a variety of dishes – have breakfast like this for a week and never repeat. Omelettes with different fillings, fried eggs, boiled, poached and benedict – all delicious, varied and healthy.

How else to cook eggs, if you are tired of boiled and fried, we tell in this collection.

The World Health Organization believes that the daily diet should include five categories of products:

1. vegetables and fruits;

2. protein sources;

3. milk;

4. complex carbohydrates;

5. fats or oils.

A plate of vegetables

Perhaps the most harmless foods for every day are vegetables. They are tasty and nutritious, they can be eaten in almost unlimited quantities: at least 400 g per person per day.

Vitamins, minerals, easily digestible carbohydrates, dietary fiber – all this is in their composition. Each vegetable has its own task.

Nutritionist Olesya Sharabchieva:

“For example, eggplant and zucchini reduce blood pressure. Carrots, cabbage and lettuce contain thyroxins, which improve the functioning of the thyroid gland. To get the most out of vegetables, try to choose seasonal and local varieties, and cook them to a minimum.”

You can safely experiment with vegetables. If you eat a plate at breakfast, lunch and dinner, there will be no harm to health. Boiled, steamed, baked or fresh – there are a lot of options for dishes. And to get everything from vegetables at once, you can mix and cook a great fragrant stew.

Important

These recommendations do not apply to potatoes and root vegetables that contain starch. Their number in a healthy diet is desirable to reduce.

Liver pate and offal

Everyone knows about the benefits of meat, chicken and fish for a healthy diet. But for some reason, by-products are bypassed. In terms of the amount of nutrients, lamb kidneys or heart, beef liver and chicken ventricles are in no way inferior to the same tenderloin or boiled veal. They can easily replace not only pure meat in the daily diet, but also a couple of vitamin complexes.

Female nutritionist Irina Faritova:

“Offal is the most highly nutritious food category in the world. Nutrient density is the amount of nutrients, vitamins, minerals, amino acids, phytocompounds that we can get per unit of product.

Animal products have always been of high value in the traditional cuisines of the world. Each nation has a national recipe based on the tongue, ventricles, hearts or liver. In the modern menu, the internal organs of the animal are not considered the most elite product. But in vain. After all, they are also a source of protein.

The expert lists the impressive composition of offal:

• active vitamin A;

• B vitamins: especially B12, useful for memory and brain function in general;

• coenzyme Q10;

• vitamins K2 and D – for healthy teeth and bones;

• large amounts of iron;

• and most importantly – contain components that help the body absorb iron from food. These are vitamins B6 and B9, minerals copper and zinc.

Female nutritionist Irina Faritova:

“Everyone, especially those who have signs of anemia, should include such products in their daily diet. The most convenient way to eat is pate. One sandwich a day will be an excellent prevention of deficiencies in the micronutrients described.

Brown rice for garnish

Prepare rice for by-products. But not the usual round, but unpolished. It can be eaten without any conditions and restrictions. Even in the evening.

In fact, these are the same well-known cereals, only in an unprocessed form. And therefore more useful. The upper shell was not removed from the rice grains, preserving the maximum of the substances necessary for the body.

Brown rice, which can be brown, purple or even golden, is rich in fiber and has a positive effect on digestion. And also B vitamins, zinc, selenium, iodine and magnesium.

Rice is a complex carbohydrate. It perfectly saturates the body, it takes a long time to digest. Yes, it takes a little longer than usual. But if you pre-soak and use a slow cooker, dinner and lunch will not keep you waiting.

Try brown rice with vegetables.

Important

If you don’t like rice, replace it with any other complex carbohydrate. These include pasta made from whole grain flour, buckwheat, barley groats, barley, bulgur, long-cooked oatmeal.

More greens

We have already talked about vegetables in general. But a special place in the list of useful products is occupied by their green varieties. In the top of healthy nutrition are spinach, broccoli, asparagus and fresh peas, which are especially necessary for people living in a continental climate with short and unpredictable summers.

One reason to add green vegetables to your diet is chlorophyll. The green pigment is found in the stems and leaves of plants. It “pulls up” hemoglobin, removes toxins, reduces inflammation and is generally good for the health of the nervous system.

They say that chlorophyll is a pill of youth, because it slows down the aging process of the body. It is also a natural deodorant: regular use of green produce from the garden will help get rid of bad breath or body odor.

Celery, zucchini, green beans, Brussels sprouts and kohlrabi are rich in vitamins A, C, E, folic acid, potassium, magnesium, zinc, selenium. They are high in fiber but low in calories. For this, vegetables are loved by athletes and losing weight. But they are useful to absolutely everyone.

Doctors recommend eating at least 800 g of fresh vegetables per day. This also includes greens and leafy lettuce, such as arugula, watercress, lettuce, iceberg, or romano.

Fruits and avocados

Another useful daily food is fruits. They are good because they can replace dessert. Each species and variety has its own characteristics.

Citrus fruits contain rutin – it prevents the development of atherosclerosis, improves the functioning of the cardiovascular system. Apples are pectin, which helps eliminate bad cholesterol, while pears and apricots are rich in iron, which helps oxygenate the brain. We hardly surprised anyone here. But the next hero of the analysis is quite capable of doing this.

Nutritionist Olesya Sharabchieva:

“One of my favorite superfoods is avocado. Previously, it was considered a product of vegetarians, but today everyone adds it to the diet and does it right. After all, this is a storehouse of useful substances! Avocados contain a lot of fats (almost 14%), especially monosaturated ones, as well as proteins and carbohydrates, vitamins of groups B, C, D, many macronutrients: magnesium, phosphorus, iron, zinc, calcium and potassium. Avocado prevents the development of anemia, reduces the risk of cardiovascular disease and cholesterol levels, is rich in antioxidants.

This fruit does not tolerate heat treatment well, after cooking it can be bitter, so the expert recommends eating it raw. And better in the morning. One of the popular recipes for breakfast or a healthy snack is whole wheat toast with avocado and lightly salted salmon.

And here they told in detail how to prepare a salad with avocado and shrimp for lunch.

Important

If you are allergic to citrus fruits, your body may react similarly to avocados. People with such a diagnosis should start with a small piece – for testing.

Among berries, choose… pumpkin

You may be surprised, but nutritionists distinguish pumpkin among berries by the amount of useful substances. Yes, this is not a vegetable at all, as we thought before. Nutritionists call the giant berry the king berry, and here’s why.

Nutritionist Leyla Yanchevskaya:

“Pumpkin is 90% water, rich in sodium and potassium, which are necessary to regulate fluid balance in the body and maintain muscle tone. Contains a lot of pectin – dietary fiber that gently cleanses the intestines. Oil made from pumpkin seeds is rich in vitamins A, E, K, selenium, phytosterols and linoleic acid. And the seeds have antiparasitic properties.”

Pumpkin seeds – food for every day. You can use them in small portions. For example, 30 grams of seeds is 14% of the daily value of vitamin D and 40% of the daily intake of magnesium. With such assistants, it is easy to forget the way to the pharmacy.

Before eating a handful, rinse pumpkin seeds and soak briefly in water. Healthy foods are delicious to add to salads and homemade cakes.

Pumpkin seeds can be used, for example, to bake a baguette.

Since the seeds have been taken out of the pumpkin, prepare the pulp. And the health benefits of it are no less.

Nutritionist Leyla Yanchevskaya:

“Pumpkin is an excellent antioxidant that protects us from free radicals that stimulate cell mutation and lead to oncology. Normalizes the work of the gastrointestinal tract, improves metabolism, protects vision. It has a beneficial effect on the circulatory process, reduces the level of cholesterol in the blood. Fights stress, calms the nervous system.

Pumpkin pulp is recommended to be eaten 1-2 times a week. In the form of a cream soup or baked in the oven. The royal berry perfectly saturates, has a low calorie content. Try to choose fresh pumpkin grown in your area – its season in Russia lasts from August to November.

Children also like healthy pumpkin products and dishes! How to cook a bright dinner, told here.

Important

People with gastrointestinal diseases use pumpkin with caution. During exacerbations and with elevated blood sugar levels, you should refrain from it.

What else do you need to eat every day to be healthy and beautiful:

• milk and sour milk: 2-3 servings per day per person. A glass of milk, 30 g of hard cheese or 200 g of cottage cheese are considered per serving. It is curious that ice cream, cream and butter do not appear on the lists – they contain too little calcium;

• fish and seafood – from two portions per week;

• legumes – 80 g per day, these can be lentils, beans, chickpeas, mung beans or peas in the form of a variety of dishes;

• if bread, then whole grain: up to 150 g per day or 3-4 pieces.

A handful of nuts for dessert

Counting the amount of proteins, carbohydrates and fiber, we sometimes forget about fats. Not those that are deposited on the sides after fried chicken, but healthy, saturated fats. And the leaders in their number in the composition of nuts.

These products contain protein, vitamins A and E, essential for skin, nails and hair. A handful of almonds or peanuts without sugar and salt can fill the daily gap.

But you shouldn’t get carried away. Nuts, though healthy foods, are still very high in calories. Almonds, Brazil nuts, hazelnuts, macadamia and walnuts have the ideal composition – in that order.

And a few more recommendations

The Russian Rospotrebnadzor has also compiled a memo for everyone who wants to adhere to the principles of proper nutrition. Here are some tips:

• The number of calories consumed must match the energy expenditure. On average, for a person who is in a state of relative rest for half a day, and is active in the second half of the day, this is 2000 kcal;

• the use of industrial sauces: mayonnaise, margarine, ketchup and confectionery should not exceed 1% of the diet. They contain trans fats, which are not beneficial for the body;

• The less free, unhealthy sugar you eat per day, the better. The allowable maximum for an adult without weight problems is 50 g or 12 teaspoons without a slide. This includes sugar from drinks and prepared foods, plus honey, fruit juice, and syrups. Remember that even in one jar of yogurt with filler there can be up to half of this norm;

• alcoholic beverages do not comply with the principles of healthy and proper nutrition, regardless of their type and number of degrees. There is no safe amount of alcohol.

What can be done?

Drink plenty of water throughout the day. It is an important health product. Drink at least 1.5-2 liters per day. Tea and coffee do not count. From sweet cocktails and soda should be abandoned.

Read also

• Budget, but proper nutrition. How to plan your diet and save money

• Balanced family menu for the work week. Simple, inexpensive, fast

• 8 planning tips that will save you time and money. Menu of the week and other tricks

Foods to eat every day!

Komsomolskaya Pravda

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HEALTH medical news

Oksana KASATKINA

health for many years

In order to keep the body in good shape, it is not at all necessary to eat caviar with spoons and eat lobsters every day. American nutritionists have listed a list of the most common foods, the combination of which gives a complete complex of vital elements. However, as often happens, the opinions of foreign scientists about healthy food are somewhat different from the theory of domestic doctors. The advice of Western colleagues is commented by a nutritionist, Ph.D. Julia Chekhonina:

1. Nuts. Any – walnut, almond, hazelnut or cashew. Eat about a handful of them each day to provide your body with essential heart-healthy unsaturated fats, protein, and antioxidants.

Yulia Chekhonina: I would not recommend eating nuts every day. Still, it is a very high-calorie product. But 2-3 times a week, 50 g each is a must!

2. Beans. This “shy” contains a high amount of vegetable protein and potassium necessary for the good functioning of the heart and other vital organs, fiber – for the best work of the entire gastrointestinal tract. It is also extremely low in calories and high in antioxidants.

Yuliya Chekhonina: vegetable protein does not have a complete set of amino acids necessary for cell structure. Therefore, in the daily diet of essential foods, I recommend including 2 more servings (100 g each) of animal, fish or milk protein. It can be fish, chicken, lean meat or cottage cheese.

3. Lettuce or spinach. Don’t put off eating these foods until summer. That huge amount of vitamins and valuable minerals that they contain, your body needs all year round! In addition, these foods are rich in fiber, which helps cleanse the body.

Yulia Chekhonina: I wouldn’t recommend spinach so unambiguously. This product is contraindicated in people with urolithiasis. In addition, this is not the most typical vegetable for Russian food. But leafy salads for every day are quite suitable for everyone.

4. Natural yogurt. It is “live” and not that sweet dessert that can be stored for several months. The shelf life of real, healthy yogurt is no more than 2 weeks. It contains bifidus cultures that support the natural microflora in the body and improve its resistance to various diseases. And yet, it is in the presence of beneficial bacteria that all the vitamins and minerals that came with other products are absorbed more efficiently.

Yulia Chekhonina: is here without any doubt! Moreover, I want to add that natural yogurt should be eaten by everyone, without exception, 1-2 times a day. And do not be afraid to eat them at night, unlike other foods.

5. Whole grain bread and cereals. Firstly, these slow complex carbohydrates charge you with energy for the whole day, secondly, they contain a lot of protein, which is necessary for the construction of cells, and thirdly, they are just a storehouse of natural fiber, which cleanses the body of toxins.

Yuliya Chekhonina: These products are most effective in the morning, because they increase metabolism and increase efficiency.

Foods to eat every day!

Doctors believe that they are the ones in the diet that can support health for many years. Oleg IVANOV

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