THE SCIENCE OF HEALTHY FOOD: HOW 2 FOOD GROUPS BOOST YOUR ENERGY

Healthy food is a foundation where the whole fabric of human well being relies. The healthy food is vital for the healthy and active life style. One must follow the strict food regime which may include all food group items including fruits, vegetables, nuts, seeds and lean proteins to make life healthy and super active.

My plate concept also focuses on healthy food choices. While dealing with certain health problem, one must eat healthy food to maintain and sustain higher energy levels and to boost up immunity.

To fill up our plates with healthy food items we should include following food items according to one’s own taste and preferences. Here we will describe the healthy food items from plant based and animal base sources.

PLANT BASED HEALTHY FOOD ITEMS

1- FRUITS

Fruits are easily available, and really healthy food options rich with required levels of vitamins and minerals.

Apple

One quote is very common ‘one apple a day keep doctor away’. Apple is sweet taste and nutritious fruit which provide fibers, vitamin C and other antioxidants.

It is a best healthy food which could be used between two meals. It is also considered as a best snack.

Avocado

Avocados are nutritious fruits which carries abundant healthy fats. They are rich in taste, fiber, potassium and vitamin C.

Banana

Bananas are rich source of potassium, vitamin B6 and fibers. They are sweet, tasty and easily accessible and desired among adults and children simultaneously.

Blueberries

Blueberries are rich source of antioxidant compounds.

Oranges

Oranges are citrus and rich in vitamin C, fibers and antioxidants which render a very good taste.

Strawberries

Strawberries are also among healthy foods which contain vitamin C, fibers and manganese.

2-VEGETABLES

Vegetables are considered aong the most widely accepted source of healthy food. It renders vitamin A, C. folic acid, potassium, magnesium and zinc. Vegetables are capable enough to provide you abundant required nutrition to fight against certain diseases. Vegetables which are most widely accepted as good healthy food choice are as follows:

Asparagus

Asparagus is a vegetable which is rich in vitamin K. Its low in both carbs and calories and healthy choice.

Broccoli

Broccoli is basically a cruciferous vegetable which can be consumed with or without cooking. Its mean one can consume it raw as well. It contains vitamin C, K, fiber and certain amount of protein as well unlike other vegetables.

Bell Peppers

They are present in different colors like red, green and yellow. They are sweet in taste and crunchy as well. They contain antioxidants.

Carrots

Carrots are sweet, crunchy and rich in vitamin K, fiber, carotene antioxidant which make them nutritious healthy food choice in all age groups.

Cucumber

They are containing water. They contain small amount of vitamin K and low in calories and carbs. They are refreshing and excellent healthy food choice.

Cauliflower

Cauliflower are considered as a versatile vegetable which could be used in curries, salad and dipping.

Garlic

Garlic has become part of almost every dish. It contains allicin which is considered as both antioxidants and antimicrobial. It is also beneficial in protection against cancer and cardiovascular diseases.

Onions

Onions are also present in almost all traditional dishes. Its strong in flavor and have multiple health benefits.

Tomatoes

Although, tomatoes are normally count in vegetables yet they are basically a fruit. They contain potassium and vitamin C.  

Kale

Kale is a vegetable rich in vitamin C and Vitamin K along with fibers and other micro nutrients. It adds a crunch and makes a dish satisfying.

3- TUBERS

Tubers are also called as root vegetables. They are basically acted as storage compartment of plants. Some routine used tubers are as follows:

Potatoes

Potatoes are rich sources of multiple vitamins and other essential nutrients. Potatoes provide potassium and have almost every nutrient in adequate quantity. It contains vitamin C as well. They are also considered as good fiber source.

Sweet potatoes are source of beta carotene, vitamin A and antioxidants. They could be cooked in numerous ways, one could make fries from them or they can be added in other vegetables like cabbage, spinach, peas and carrots.

4- GRAINS

Whole grains are composed of healthy carbs and have multiple health benefits. They are rich source of essential micronutrients and provide ample amounts of fiber and fuel the whole human body. They are also considered beneficial in weight management.

Brown Rice

Brown rice is considered as most nutritious healthy food choice tan white rice. It is being used as a staple food for majority of world population. Rice is rich in vitamin B1, magnesium and fibers.

Quinoa

It is basically a source of plant based protein. It is rich in magnesium and fibers along with refreshing taste.

Oats

Oats are source of beta glucans which are really powerful sort of fibers.  Glucans helps in lowering down cholesterol levels and feed human gut friendly bacteria.

4- LEGUMES

Legumes are rich sources of plant based proteins, iron and essential fibers. Fibers at times disturb the digestion and absorption of nutrients. But this problem could be overcome through properly preparing them.

Green Beans

Green beans or string beans are basically unripe type of beans. They are commonly used as side dish or salad.

Kidney beans

Kidney beans are rich in essential nutrients and minerals yet they require special car while cooking because they could be toxic in raw shape. That’s why require proper cooking.

Lentils

Lentils are rich source of fibers and plant based proteins. They are in common use in multiple countries.

Peanuts

Peanuts are technically legume and that’s why they should not be counted as nuts. They are nutritious as they carry antioxidants. They are beneficial in weight loss and also helps in maintaining blood pressures.

5- NUTS AND SEEDS

Nuts and seeds although contain higher amounts of unsaturated fats and calories yet has multiple benefits against protection from cardiovascular diseases, cancer and other health hazards. They are considered beneficial for weight loss as well.

They are part and parcel of salads and other desserts. However, if anyone confronting from nut allergies he or she must avoid eating them. Nuts and seeds which are nutritious and common in use are as follows:

Almonds

Almonds are considered really important in diet because they contain multiple essential nutrients like vitamin E, antioxidants, magnesium, and fibers. Almonds helps in weight loss, nurture and support bacteria in gut, improve memory and thinking , facilitate in management of heart rate and also prevent aging effects.

Coconuts

Coconuts are rich source of fibers and fatty acid like MCTs (Medium-chain triglyceride).

Chia seeds

Chia seeds are also a source nutrients and minerals. It is observed that 28 grams of chia seeds can provide 11 grams of fibers and adequate amounts of magnesium, manganese, calcium and other trace elements.

Walnuts

Walnuts are rich sources of fibers, vitamins and minerals. They contain least amounts of omega-6 fatty acids in relation to all other nuts.

Macadamia nuts

They contain least amounts of omega-6 fatty acids in relation to all other nuts. They are higher in containing monounsaturated fats.

ANIMALS BASED HEALTHY FOOD ITEMS

1-MEATS

Meat provides ample amounts of proteins and can be taken from animal sources. Lean and unprocessed meat are considered more healthy and nutritious. There are certain dietary options in meat section which are as follows:

Lean beef

Lean beef is excellent source of protein and it also contains high amounts of bio available iron. But its use must be in moderation because excessive consumption may exhibit adverse effects as well.

Chicken

Chicken breast contains proteins and many other essential nutrients. They could also be used in different dishes.

Lamb and Mutton

Lamb and mutton are considered most nutritious because these animals are herbivores and their meat contain higher amounts of omega 3 fatty acids rather omega 6.

2-FISH AND SEA FOOD

Fish and sea foods contain omega 3 fatty acids, iodine and other minerals which are considered important for human health and wellbeing. Sea foods promotes human brain and heart health as well.

Salmons

Salmons are considered most nutritious fishes. They contain omega 3 fatty acids, vitamin D and proteins along with other essential nutrients.

Sardines

Sardines are small fishes which contain omega 3 fatty acid along with vitamin D and calcium.

Shell fish

Shellfish are tasty and nutritious fish which tender lot of nutrients and minerals. But the source and cooking must be up to the mark to avoid certain toxins.

Trout

Trouts are also nutritious and rich with essential minerals.

Shrimp

Shrimp are also like crabs and lobsters and they contain low fats, high levels of proteins and selenium along with vitamin B12.

Tuna

Tuna are also nutritious and among one of the best sea food choices. It could be choice of those who need more proteins and low calories.

3-DAIRY PRODUCTS

Dairy food items are considered healthy food sources which provide ample amounts of nutrients and minerals.

Cheese

It is observed that one slice of cheese provide same nutrients that 240ml cup of milk provide. But it’s higher in fats which may be health hazardous if taken frequently and in larger amount.

Milk

Milk contains calcium, proteins and vitamins. It is research proven that those who consume dairy products are less prone to develop cardiovascular disease.

Yogurts

Yogurt is product of fermented milk via live bacteria addition. Yogurt contains friendly probiotic bacteria which are healthy and nutritious.

4-EGGS

Eggs are considered extremely nutritious and contain protein. They have numerous health benefits and contain higher grades of nutrition.

CONCLUSIONS

As we all know that the human body requires adequate amounts of vitamins, minerals and other trace items. The presence of micronutrients and macronutrients in human diet render multiple health benefits. Better and healthy food is prerequisite of better healthy life style. The two major food sources present multiple diet regime to attain good health.

Healthy food provides energy and nutrition which protect human against attacks of multiple diseases.  Like adequate consumption of vegetables and fruits provide nutrition and minerals which save human from cardiovascular disease, cancers and gastrointestinal problems.

Finally, it is really important to add healthy foods in our daily routines and avoid junk foods and spicy food items. Eat healthy, live healthy.

FAQs