What foods should you eat every day for optimal health. How can you incorporate lean proteins, vegetables, and berries into your diet. What are the benefits of consuming nuts and olive oil daily. How much protein do adults need per day. Why are cruciferous vegetables important for your health.

The Importance of a Varied and Nutritious Daily Diet

Maintaining a balanced and diverse diet is crucial for overall health and well-being. By incorporating a variety of nutrient-rich foods into your daily meals, you can ensure that your body receives the essential vitamins, minerals, and other compounds it needs to function optimally. But what exactly should you be eating every day?

A well-rounded diet should include lean proteins, a variety of vegetables, fruits (particularly berries), nuts, and healthy fats such as olive oil. These foods not only provide necessary nutrients but also contribute to reducing the risk of certain health conditions. Let’s explore the key components of a healthy daily diet and their benefits in more detail.

Lean Proteins: The Building Blocks of a Healthy Diet

Protein is essential for growth, development, and maintaining muscle mass. It also plays a crucial role in balancing blood sugar levels and sustaining energy throughout the day. But how much protein do adults need?

According to the United States Department of Agriculture (USDA), most adults require 5-7 ounces of protein daily. This requirement can vary based on factors such as age, sex, weight, activity level, and whether an individual is pregnant or nursing. Here are some common protein sources and their approximate 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 cup of tofu = 2 oz

To maximize the nutritional benefits, it’s important to vary your protein sources. This approach ensures you consume a wide range of amino acids and other essential nutrients. Consider incorporating different types of lean meats, fish, eggs, legumes, and plant-based proteins into your weekly meal plan.

The Power of Cruciferous Vegetables in Your Daily Diet

Cruciferous vegetables are nutritional powerhouses that deserve a place in your daily meals. These vegetables contain sulfurous compounds called glucosinolates, which offer numerous health benefits. But what makes these compounds so special?

A 2020 review suggests that glucosinolates have the potential to regulate cell pathways and genes, exhibiting anticancer and anti-inflammatory properties. While more research is needed, these compounds may also play a role in treating and preventing metabolic syndrome.

Some cruciferous vegetables to include in your daily diet are:

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

Beyond their sulfur compounds, cruciferous vegetables are rich in fiber and essential vitamins and minerals. Don’t forget to include leafy greens like arugula and watercress, which also contain beneficial sulfur compounds.

The Rainbow on Your Plate: The Importance of Vegetable Variety

Eating a wide range of colorful vegetables is a key component of a healthy diet. This practice ensures you consume a diverse array of phytonutrients, which are beneficial plant compounds that contribute to overall health. 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. To maximize the nutritional benefits, aim to include vegetables of different colors, including leafy greens, beans, and lentils.

Diets that emphasize vegetables, such as plant-based diets and the Mediterranean diet, have been shown to lower the risk of chronic conditions like cardiovascular disease and diabetes. The American Heart Association (AHA) recognizes the Mediterranean diet as one of the healthiest eating patterns, highlighting the importance of vegetable consumption.

Tips for Increasing Your Vegetable Intake

1. Add vegetables to your breakfast by including spinach or kale in your morning smoothie or omelet.
2. Keep pre-cut vegetables in your fridge for easy snacking or quick addition to meals.
3. Experiment with vegetable-based soups and stews.
4. Try roasting a variety of vegetables as a side dish for dinner.
5. Include a salad with your lunch or dinner, using a variety of colorful vegetables.

Berries: Nature’s Sweet and Nutritious Powerhouses

Berries are not only delicious but also pack a significant nutritional punch. These colorful fruits can help you meet your daily nutrient goals while providing a host of health benefits. But what makes berries so special?

A 2015 study found that consuming a 100-gram portion of raspberries, blackberries, or blueberries could provide more than 50% of a person’s daily requirement for manganese, vitamin C, folate, and various phytochemicals. Berries are excellent sources of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins, which act as antioxidants and may help prevent cardiovascular disease and lower the risk of certain cancers.

Some berries to consider including in your daily diet are:

• Blueberries
• Blackberries
• Raspberries
• Strawberries
• Cranberries

When choosing berries, opt for fresh or frozen varieties rather than dried. Fresh and frozen berries contain up to five times more phytonutrients than their dried counterparts.

Creative Ways to Incorporate Berries into Your Diet

1. Add a handful of mixed berries to your morning cereal or yogurt.
2. Blend frozen berries into smoothies for a refreshing and nutritious drink.
3. Use fresh berries as a natural sweetener in oatmeal or whole grain pancakes.
4. Create a colorful fruit salad with a variety of berries as the star ingredients.
5. Incorporate berries into savory dishes, such as a spinach salad with strawberries and balsamic dressing.

Nuts: Small Packages with Big Health Benefits

Incorporating nuts into your daily diet can have significant health benefits. But how often should you be eating nuts, and what are the potential advantages?

A 2019 prospective study involving over 16,217 adults with diabetes found that people 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. The study specifically highlighted the benefits of tree nuts.

Some nutritious nuts to consider adding to your daily diet include:

• Almonds
• Walnuts
• Pistachios
• Cashews
• Pecans
• Brazil nuts

While nuts are nutrient-dense, they are also calorie-dense. It’s important to consume them in moderation as part of a balanced diet. A serving size is typically about 1 ounce or a small handful.

Ways to Include Nuts in Your Daily Diet

1. Sprinkle chopped nuts over your morning oatmeal or yogurt.
2. Add nuts to your salads for extra crunch and nutrition.
3. Use nut butters as a spread on whole grain toast or as a dip for fruits and vegetables.
4. Incorporate ground nuts into baked goods for added nutrients and texture.
5. Keep a small container of mixed nuts for a quick and healthy snack on the go.

Olive Oil: The Heart-Healthy Fat for Daily Use

Olive oil is a key component of the Mediterranean diet and has been associated with numerous health benefits. But why is olive oil considered so beneficial, and how can you incorporate it into your daily diet?

Olive oil is rich in monounsaturated fats, particularly oleic acid, which has been linked to reduced inflammation and may have beneficial effects on genes linked to cancer. It’s also a good source of antioxidants, including vitamin E and beneficial plant compounds.

Studies have shown that consuming olive oil regularly may help:

• Reduce the risk of cardiovascular diseases
• Lower blood pressure
• Improve cholesterol levels
• Reduce inflammation in the body
• Potentially lower the risk of certain types of cancer

To reap the maximum benefits, choose extra virgin olive oil, which is the least processed form and contains the highest levels of beneficial compounds.

Tips for Using Olive Oil in Your Daily Cooking

1. Use olive oil as a base for homemade salad dressings.
2. Drizzle extra virgin olive oil over cooked vegetables or use it as a dip for whole grain bread.
3. Replace butter with olive oil in baking recipes for a healthier fat option.
4. Use olive oil for low to medium-heat cooking methods like sautéing and roasting.
5. Add a tablespoon of olive oil to your morning smoothie for a boost of healthy fats.

Implementing a Varied and Nutritious Daily Diet

Incorporating these healthy foods into your daily diet doesn’t have to be complicated. Here are some strategies to help you maintain a varied and nutritious eating plan:

• Plan your meals in advance, ensuring you include a variety of proteins, vegetables, fruits, and healthy fats throughout the week.
• Try a 2-week rotating meal plan to add variety and ensure you’re consuming a range of nutrients.
• Experiment with new recipes that incorporate different combinations of healthy foods.
• Keep a well-stocked pantry and fridge with a variety of nutritious options for easy meal preparation.
• Listen to your body’s hunger and fullness cues, and aim for balanced portions of different food groups.

Remember, while these foods are beneficial for most people, individual dietary needs may vary. If you have specific health concerns or dietary restrictions, it’s always best to consult with a healthcare professional or registered dietitian for personalized advice.

By making conscious choices to include a variety of nutrient-dense foods in your daily diet, you’re taking an important step towards improving your overall health and well-being. Start small by incorporating one or two new healthy foods into your meals each week, and gradually build up to a more diverse and nutritious eating pattern. Your body will thank you for the nourishment and care you provide through your food choices.

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.

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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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