Healthy Food Guide | Best Healthy Foods to Eat in 2021

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As we all know how this epidemic changed our lives. We made a lot of efforts to avoid the COVID-19 for protect from the infections. 

But don't worry in this blog  you will get proper healthy food guidelines you should follow in your daily life to stay healthy in any condition.

Healthy food helps to ensure that you are eating is actually affects your physical and mental well-being. Some of the food items to prefer and are confirmed to be nutritional powerhouses that helps you to protect from any of the infections or diseases, and of some that are just highly valued in terms of food stuff.

Here are some of the healthy foods that you should eat daily to stay healthy:-

1. Eat Fruits

            

Fruits are an ultimate source of essential vitamins and minerals, and they are high in fiber. Fruits also provide us a wide range of health-boosting antioxidants, including flavonoids. Eating fruits and  on  a daily basis  can reduce a person's risk of heart diseases, cancer, inflammation, and diabetes etc.

2.Eat Vegetables

Vegetables contain good amount of nutrients. They are important sources of many nutrients, including potassium, dietary fiber,folic acid, vitamin A, and vitamin C etc.Diets rich in potassium may help to maintain healthy blood pressure.

3.Legumes

Legumes such as ( lentils, beans)they provide protein, fiber,  carbohydrate, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous etc. Legumes are naturally low in fats and are practically free of saturated fat, and because they are natural plant foods and  cholesterol free as well.

4. Nuts 

Nuts are widely used as snacks.They contains high amount of fats, calories, nutrients, antioxidants, fiber etc. Nuts are the highly recommended to eat because it sharpen the memory of brain.
They are helps in losing weight, lowers cholesterol and triglycerides, reduces inflammation, reduce the risk of heart attack and type 2 diabetes.

5. Whole grains

Whole grains like unprocessed maize, millet, oats, wheat, brown rice or starchy tubers or roots such as potato, yam, taro or cassava .They deliver a variety of health benefits. Regularly eating whole grains may reduce your risk of heart disease, type 2 diabetes, and obesity. This is when they replace the refined grains in your diet.

6. Foods from Animal Sources

  

Animal source foods like  meat, fish, eggs and milk etc. These foods are not only a nutritionally dense source of energy and easily digested protein but are also a compact and efficient source of an array of bioavailable micronutrients but during COVID -19 you should avoid to eat meaty products which are directly made from animals. It may cause problem to your health. Most heart disease is diet-related—caused by diets high in animal products. Meat, eggs, and dairy products are high in cholesterol and saturated fat.

NOTE :-

*Choose raw vegetables and fresh fruits rather than food that are high in sugar, fat or salt.

*Do not overcook vegetables and fruit as this can lead to the loss of important vitamins.

*When using canned or dried vegetables and fruit, choose varieties without added salt or sugar.

Now here are some unhealthy food items that have come to be wrongly realize as nutrient-rich :-

1.Frozen Yogurt

Yogurt has been regarded as a healthy food option because its probiotic content is  good for gut health, It's  health benefits are  lost when it is sprinkled with sugar and other sweet toppings like honey, crushed cookies and candies etc.

2.Granola

Granola are considered gluten-free.They are  loaded with butter, vegetable oil and  white sugar. So you are unconsciously consuming a lot of calories everyday. Always remember that you should buy low-sugar granola option.

3.Dried Fruits

Dried fruits are not good for teeth. And  you don't know that they can  decrease the saliva secretion in the mouth. This can lead to more oral health problems since having a lower saliva level in your mouth makes it highly susceptible to bacterial growth.

4.Powder Proteins

Protein powders are consumed to help your body gain its protein needs after strength training.It is supplement a necessary to help your muscles recover, consuming but excess diet can lead to digestive problems. Hence, replacing  powdered protein (protein powder)with other protein items.

5.Whole Wheat Bread/ Bread

Whole wheat bread is not healthy because many loaves of whole wheat bread, especially those sold as "honey wheat bread,"they are loaded with fructose. It means that one thing  you are getting nothing but calories by consuming them.

SUMMARY

*Do not eat any type of food or too much 
because too much food can lead to weight gain and increase the risk of developing a chronic condition, such as diabetes or heart disease.Limitations are the necessary part of our health before applying any remedy.

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