Healthy Foods – 7misr4day
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Nutritious Foods For A Healthy Diet

Eat more healthy, nutritious foods in the right proportions to feel your best. Learn about the benefits of a balanced meal plan at Nutrition Hub.

My Healthy Plate
We need to eat a wide variety of foods in the right amounts to meet our daily nutritional needs. Eating healthier, balanced meals does not have to be complicated.

My Healthy Plate is an easy-to-understand visual guide, designed by Health Promotion Board.

It helps you adopt healthier eating habits, which in turn can help you better manage your weight and ward off chronic diseases.

Quarter, Quarter, Half is an easy way to remember the right proportions of each food group in a well-balanced meal. Here’s how:

Fill Quarter plate with wholegrains
Fill Quarter plate with good sources of protein
Fill Half plate with fruit and vegetables

If you are unable to find a meal that fits the Quarter, Quarter, Half proportions, you can make up the missing food groups in your next meal.

Quarter plate of Wholegrains
Wholegrains are rich in nutrients because they are not over-processed and still keep their original form.

Refined grains such as white rice and white bread have been processed which results in the loss of valuable nutrients.

What do wholegrains provide?
Wholegrains are filled with vitamins B and E, minerals such as iron, zinc and magnesium, phytochemicals and dietary fibre. Click here for more information about wholegrains.

What are the benefits of eating wholegrains?
Eating wholegrains can help you with weight management by keeping you feeling full for longer, which helps prevent overeating.

Having wholegrains as part of your meal plan can also help lower your risk of developing chronic diseases such as heart diseases, diabetes and certain cancers in the long run.

What are some examples of a single serving of wholegrains?

How to make the most of My Healthy Plate?
Eating meals in the Quarter, Quarter, Half proportions is a great start to better health but the journey doesn’t end there! We should also be mindful of our cooking methods, choose healthier foods and exercise regularly.

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A List of 20 Super Healthy Foods

Eating a wide variety of nutritious foods, including fruit, vegetables, nuts, seeds, and lean protein can help support your overall health.

Many foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.

Here are 50 healthy and delicious to include in your diet.

Fruits and berries
Fruits and berries are popular health foods.

They are sweet, nutritious, and easy to incorporate into your diet because they require little to no preparation.

Apples contain fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you’re hungry between meals.

1. Avocados
Avocados are different from most other fruits because they contain lots of healthy fat. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C. Swap mayonnaise for avocado as a salad dressing, or spread it on toast for breakfast.

2. Bananas
Bananas are a good source of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.

3. Blueberries
Blueberries are both delicious and high in antioxidants.

4. Oranges
Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.

5. Strawberries
Strawberries are highly nutritious and low in both carbs and calories.

They provide vitamin C, fiber, and manganese and make a delicious dessert.

Other healthy fruits
Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.

6. Eggs
Eggs are highly nutritious.

Once demonized for being high in cholesterol, expertsTrusted Source now see them as a useful source of protein that may have various benefits.

7–11: Vegetables
Calorie for calorie, vegetables are among the most concentrated sources of nutrients. Including a variety of vegetables in your diet will ensure you get a wide range of nutrients.

8. Asparagus
Asparagus is a popular vegetable that is low in both carbs and calories and rich in vitamin K.

9. Bell peppers
Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.

10. Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.

11. Carrots
Carrots are a popular root vegetable. They’re sweet, crunchy, and loaded with nutrients such as fiber and vitamin K. They’re also high in carotene antioxidants, which have numerous benefits.

Put a few carrots stick in your lunch box or use them for eating guacamole and other dips.

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