‏10 Foods You Should Eat To Be Healthy

 10 Foods You Should Eat To Be Healthy

With so much information on nutrition and healthy eating, it can be confusing what to eat. In this article, we discuss the basics of real nutrition and what foods to eat to stay healthy. This article also lists the ten healthiest foods to eat every day.

what to eat every day:

It seems like every year there is a new food trend. But for all the trends that come and go, nutritionists and scientists seem to agree that we should be eating more real, whole foods and less processed and ultra-processed foods. Real foods are those that are in their natural state, while ultra-processed foods are those that come in a box. On average, a healthy adult woman needs about 2,000 calories per day. This calorie count can vary widely depending on activity levels and whether a woman is pregnant. Men may need closer to 2,500 calories per day.

Types of food eaten:

And, of course, each different food requires a different amount. We can start by looking at the recommended average intake of macronutrients. Basic guidelines for macronutrient content within 2,000 calories may include:

  • 15-30% lean protein
  • 20-45% carbohydrates (depending on activity level)
  • fat feeling full

How to fill your plate: 

When in doubt, you can only fill your plate with enough food at a time, provided you eat about three meals a day. The "formula" below will allow most people to achieve the proper macronutrient ratios and minimum calories without worrying too much about counting grams.

Protein: 1/4 plate, about palm to hand Starchy.

Carbs: 1/4 plate, about 1/2 cup to 1 cup

Non-starchy carbohydrates: ½ plate, about 1 to 3 cups

Fat: About 1-2 tablespoons of added fat.


Micronutrients are vitamins, minerals and phytonutrients in food. Every natural food contains micronutrients. Some foods are particularly high in micronutrients, such as "superfoods" such as cocoa, berries and liver.

The 10 healthiest foods to eat every day: 

If you're looking to transition to a whole foods/real food diet, you should consider adding the following foods to your diet.

1. Berries :

Berries such as blueberries, raspberries, strawberries and blackberries are rich in antioxidants, fiber and nutrients and have a lower blood sugar impact. The health benefits of berries are well documented and should be included in most people's daily diet 

2. Dark leafy greens:

 Dark leafy greens are rich in antioxidants, fiber and nutrients. These healthy greens include foods like kale and spinach  , which are especially high in vitamin K, magnesium, and folate. Green leafy vegetables are also good sources of calcium 

3. Wild cold water fish:

Wild-caught fish is one of the best sources of omega-3 fatty acids and a good source of lean protein. Fish is considered very nutritious and is part of a healthy diet. 


 Grass-fed eggs are nutritious, with an ideal ratio of fat to protein. You don't have to eat eggs every day, but most people can safely eat 7 eggs a week.

5. Liver and Lean Protein :

It is important that we have good sources of lean protein in our diet every day. This means foods like fish,red meat, poultry , etc. If you eat a vegan diet, your protein sources come from either soy foods like tofu or from foods like beans, which also contain carbohydrates.

6. Onions:

 Onions belong to the genus Allium, which consists of onions, garlic, leeks, and chives. Onions have been used for cooking and medicinal purposes for centuries. Onions contain many nutrients and plant compounds that give them a strong flavor and health benefits.

7. Sweet potatoes and other starchy root vegetables :

Orange sweet potatoes, sweet potatoes, and purple sweet potatoes are full of antioxidants and rich in B vitamins and beta-carotene. Sweet potatoes are also a good source of carbohydrates. 

8. Cruciferous vegetables :

This category of vegetables includes broccoli, cauliflower, cabbage, etc. They are rich in phytochemicals, vitamins and minerals and contain the anti-cancer compound sulforaphane. Aim to eat 2 1/2 cups of vegetables a day, at least half of which are cruciferous.

9. Nuts and seeds :

Nuts and seeds are real superfoods. Nuts and seeds are rich in polyunsaturated and monounsaturated fats and contain phytonutrients, antioxidants and other vitamins and minerals.

10. Avocados and Olives :

Both avocados and olives are sources of nutrient-dense monounsaturated fats. Avocados are high in potassium and B vitamins, while olives are high in vitamin E.

As a conclusion, With so many fad diets and confusing nutrition topics, sometimes it's best to get back to basics. By choosing real foods that are largely unprocessed and packaged, you can easily find a balanced approach that works for you.

ليست هناك تعليقات
إرسال تعليق

إرسال تعليق

الاسمبريد إلكترونيرسالة