Hi, you. Yes, you! The person who’s reading this now. This is not a weight loss blog. I just want to give you the simple steps that will allow you to eat healthier than ever before. I have been a vegetarian since birth and I have struggled with eating healthy foods in College. I occasionally eat fast foods such as KFC fries, Vege Pizza, Vege wantons, unhealthy desserts, and the list goes on. Then I begin to put on a lot of weight and I was getting so angry with myself as I tried on my jeans pants it was getting tight on me and the blouse was not fitting how I wanted it to look. I know to myself I was not eating healthy. Therefore, I decided to eat healthier and these foods all have tremendous health benefits. Eating healthy does not have to be boring and these foods are delicious, and I want to share it with you.
Healthy food choices:
Eat More Fiber
• Eat fresh fruits and berries everyday.
Fruits are healthy to eat as they’re rich in vitamins and minerals that may help you feel healthy and active. They include potassium, dietary fiber and vitamin C and antioxidants. All fruits deliver fiber, although some have significantly more than others. Fruits are commonly used to help reduce the risk of many diseases, such as high blood pressure, it is rich in potassium and may help to maintain healthy blood pressure, heart diseases and some cancers.
Eat fresh fruits and berries everyday.
Apples: The old saying is true: an apple a day keeps the doctor away. Apples are loaded with fiber and nutrients they normalize your blood sugar and decrease your appetite. You should eat at least one apple a day.
Papaya: Papaya is refreshingly sweet in taste. It is actually nutritious offering Vitamins A, Vitamins C, antioxidants and other minerals This fruit is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber and Potassium.
Papaya has many health benefits for your body such as,
❖ Papaya Brightens Skins/It Protects Against Skin Damage.
❖ Papaya Good for your Eyesight.
❖ Papaya Has Powerful Antioxidant Effects.
❖ Papaya Has Anti-Cancer Properties.
❖ The Antioxidants in Papaya May Improve Heart Health.
❖ Papaya Fights Inflammation.
❖ Papaya May Improve Digestion.
❖ Papaya Increase Metabolism.
Bananas : Bananas are delicious fruits. Bananas can be a perfect snack if you find yourself hungry between meals. It is best for potassium and is a great source of Vitamin B6 and fiber.
If you think bananas are for monkeys you need to think again:
Bananas :
❖ Regulate The Bowel System
❖ Provides Us With Energy
❖ Bananas Contain Nutrients That Moderates Blood Sugar
❖ Bananas Keep you, Full
❖ Bananas Are Easy To Add To Your Daily Exercise Regiment.
Oranges: Oranges are citrus fruits and it provides a great source of Vitamins C and it helps prevent conditions like skin inflammation. According to the American Heart Association, eating higher amounts of a compound found in citrus fruits like oranges and grapefruit may lower Ischemic stroke risk for women.
Oranges:
❖ Improves Your Resistance To Diseases ( Cold/Flu)
❖ Oranges Protects Skin
❖ Oranges Protect Cardiovascular System
WaterMelon: Watermelons contains 92% of water. According to research, watermelon is a sweet and juicy fruit which consists of Vitamins A, this help maintains your eye health. Whereas Vitamin B6 strengthens immunity and Vitamin C has lots of lycopene, antioxidants and amino acids. Lycopene has been linked with heart health, bone health and prostate cancer prevention. Watermelon helps fight diseases.
Blue Berries: Blueberries consist of antioxidants and a great source of fiber. It helps to decrease obesity, diabetes and heart disease.
Blueberries:
❖ Fighting Wrinkles
❖ Health Digestion
❖ Full Of Vitamins
❖ Reduce Levels Of Bad Cholesterol
Other Health fruits and berries are: Pineapple, strawberry, raspberry, grapes, plum, mangoes, avocado and the list goes on.
Vegetables:
Most of us do not like to eat vegetables because some of us do not like the taste or smell. Eating vegetables lower your risk of chronic diseases and provide nutrients for health and maintenance of your body. There is a wide variety of vegetables and you should eat veggies everyday.
Health Benefits Of Vegetables :
Broccoli :
Is a cruciferous vegetable it helps to straighten the immune system. It is also a super fight cancer vegetable. According to research it significantly lower risk of colon, cervical, lung and bladder cancers.
Kale :
Is incredibly high in vitamin K, vitamin C, fiber and a number of other nutrients.This type of vegetable takes care of your bones and keeps it strong. Kale is low in calorie, high in fiber and has zero fat.
Cauliflower: Helps fight heart diseases and it is a great source of Vitamins C and has antioxidant.
Brussels Sprouts: This has been around for many years. It consists of Vitamins C and Vitamins K. It is loaded with many nutrients. It can also help you to lose weight.
Sweet Peppers: Has the highest amount of Vitamin C and it is loaded with antioxidants.
Garlic: Is very healthy and you can eat it raw and use it in all your cooked foods. It helps the body, as it is known to have high antibacterial, antiviral and antiseptic properties.
Other healthy vegetables: Tomatoes, cabbage, carrots, Asparagus, eggplant, celery, and much more.
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Legumes:
Use more peas/beans:
Legumes is another food group and it is famous for their proteins and is a great source of minerals and fiber. Beans contain a lot of soluble fiber, protein, carbohydrates, folate and iron. Because of their protein content, beans (legumes) often get a primary role in the diet of vegetarians.
Legumes are dried beans and peas such as black beans, kidney beans, lentils, pigeon peas, split peas, channa, and all of these are commonly known as legumes. Almost all legumes provide protein, fiber, B vitamins, iron, zinc, magnesium and potassium. These beans are a rich source of proteins and may it reduce chronic diseases.
Tofu: It is an important source of protein, especially for vegetarians. Tofu is made from soybean curds, it is naturally gluten-free and low calorie. Tofu contains no cholesterol and is an excellent source of protein, iron, and calcium.
Nuts and Peanuts:
Although these are high in fat and calories, according to research it suggests that nuts and seeds can help you lose weight.
Almonds : Studies has shown Almonds are rich in vitamin E, calcium, magnesium and potassium. Additionally, almonds are a significant source of protein and fiber, while being naturally low in sugar. Almonds is good for your skin care, regulates cholesterol, protection against diabetes and much more.
Walnuts: Are nutritious which contains fiber and all sorts of vitamins and minerals.
Walnuts are high in omega 3 fatty acids and the health benefits are that they help fights heart disease, diabetes and high blood pressure.
Other healthy nuts that are not on the list includes pecans, brazil nuts, cashew nuts, peanuts and much more.
Grains :
Studies have shown that whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. There are many types of grain and some of them are healthy.
Oats: Oats contains a powerful soluble fiber called beta-glucan and it can lower cholesterol levels while maintaining the good cholesterol that your body needs.
Brown Rice : Brown rice is a staple food and it is one of the oldest grains and many people still use brown rice. It is rich in proteins, calcium, magnesium, fiber, and potassium. Brown rice has many health benefits such as, the immune system, rich in powerful antioxidants and helps with unhealthy levels of cholesterol.
Wheat : Wheat are popular throughout the world and many people include wheat in their daily diet. Wheat contains B vitamins, such as thiamin, folate, and vitamin B6, and the minerals magnesium, zinc, and manganese content.
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Health benefits of wheat:
Other grains are corn, popcorn, oatmeals and much more.
Eating healthy is and important part of a healthy lifestyle. It helps us to control a healthy weight. Healthy foods provide us with nutrients, vitamins, proteins, minerals, potassium and much more to keep our body healthy and in shape. It helps reduces the risk of chronic diseases. Please live a healthy lifestyle.
Keep in touch for my next blog will be on " Worst Foods You Should Give Up."
A better person, a better you!
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