Some Foods to Include in Your Healthy Eating Plan

Here are some of the basic must have foods to include in your healthy eating plan. In many cases, you can eat as much as you like (within reason) of some of these foods. Things like dried apricots are a brilliant snack. So when you start to get the munchies just take a couple of dried apricots rather than some sweets or candy.

Apricots, which can be purchased either fresh or dried, contain beta-carotene which helps to prevent damage to the eyes. One apricot contains about 17 calories, no fat, and 1 gram of fiber. Whether they are eaten fresh or used in cooking, they are a wonderful addition to any diet.

Mangos are one of my favorite fruits. They are so rich and sweet and good. One medium sized mango contains approximately 57 milligrams of vitamin C, which is almost your whole required daily dose. Vitamin C is a great antioxidant, which helps prevent arthritis, as well as powering up your immune system.

Cantaloupes are another of my favorites, which are very rich in vitamin C, with 117 milligrams of vitamin C in half a melon. This is almost twice the recommended daily amount. Half a cantaloupe also contains approximately 850 milligrams of potassium, (almost twice as much as a banana) which helps lower blood pressure. It also has only 97 calories, 1 gram of fat and two grams of fiber, makes cantaloupe one of the best foods to add to your healthy diet.

Tomatoes are one of the nature’s little miracle workers, which is amazing when you stop to think that at one time in history, they were thought to be poisonous. By eating one tomato per day, you can help lower the risk of colon, stomach and bladder cancers. This wonderful little miracle fruit contains only 26 calories, no fat, and 1 gram of fiber.

Onions: Besides being a flavorful addition to any savory dish, onions can help in the prevention of cancer. One cup of chopped onions will give you 61 calories, not fat, and 3 grams of fiber.

Broccoli is a vegetable rich in vitamin C as well as beta-carotene and is said to help protect you against cancer. Just one cup of chopped broccoli has only 25 calories, no fat, and 3 grams of fiber.

Spinach is one of my favorite vegetables, and it has plenty of carotenoids to help you ward off macular degeneration, which is frequently the major cause of blindness as we get older. One cup of spinach has only 7 calories, no fat and 1 gram of fiber.

Peanuts, as well as other nuts, are said to be able to help lower your risk of heart disease if eaten in moderation. One ounce of peanuts has about 166 calories, 14 grams of fat and more than 2 grams of fiber.

Pinto beans, as well as other kinds of beans, are protein and fiber rich foods,  which supply more than 25 percent of the folate required in your daily diet. Folate is known to help prevent heart disease. One-half cup of pinto beans contains 103 calories, 1 gram of fat, and 6 grams of fiber.

Skimmed milk contains Vitamins B2, A, C, and Calcium. Vitamins B2 and A are important vitamins for your vision health and are said to help improve allergies. One cup of skimmed milk has 86 calories, no fat, and no fiber.

Fish: Most of the cold-water fish, such as salmon and tuna are great sources of omega 3 fatty acids, which are known to reduce the risk of heart disease. One 3 ounce serving of salmon has 127 calories, 4 grams of fat and no fiber.

Crab is an outstanding source of Vitamin B12, as well as zinc, which is good for enhancing the immune system. Just one 3 ounce serving of crab gives you 84 calories, 1 gram of fat, and no fiber.

By including these foods into your diet, you will be taking giant steps toward a much healthier life.

Jessica
 

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