According to experts, certain foods should be consumed on a daily basis. These include lean protein and a variety of vegetables. Furthermore, foods like olive oil, nuts, and berries can help lower the risk of certain chronic conditions.
Many of us follow the same diet and eat the same foods every week. Incorporating the following foods into our weekly meal plans, on the other hand, can help us stay healthy and perform at our best.
We can, for example, try a two-week rotating meal plan in which we vary our protein sources, vegetables, and berries. This adds variety as well as a variety of nutrients.
In this article, we’ll look at some of the healthiest foods to incorporate into our daily diet. It investigates the research on the benefits of healthy foods and provides some dietary recommendations.
Consume cruciferous vegetables everyday
Cruciferous veggies are a group of vegetables that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes.
The majority of cruciferous vegetables are high in vitamins and minerals like folate and vitamin K. Dark green cruciferous vegetables are also high in vitamins A and C, as well as phytonutrients, which are plant-based compounds that may help to reduce inflammation and the risk of developing cancer. Cruciferous vegetables are also high in fiber and low in calories, which helps us feel full and satisfied without overeating.
Example of cruciferous vegetables are:
- Broccoli
- Cabbage
- Radish
- Cauliflower
- Bbroccoli sprouts
- Brussels sprouts
Add lean protein into your daily meal prep
Protein is required for healthy growth and development as well as muscle mass maintenance. We are sometimes unaware of how many grams of protein we consume, as well as the type of protein we consume. Lean protein is preferable to any other type of protein.
What is lean protein?
Lean protein refers to foods that are high in protein while being low in fat. Fish, dairy, and powdered peanut butter are just a few examples of lean proteins. Lean proteins will benefit our health in a variety of ways. We can gain muscle, lose weight, and feel better by consuming a few servings of lean protein per day.
Some examples of lean protein:
- White-fleshed fish
- Plain greek yogurt
- Beans, peas, and lentils
- Skinless white meat poultry
- Tofu
- Lean beef
Incorporate different colored vegetables and fruits into our daily meal
While eating more vegetables and fruit is always a good idea, focusing on eating a variety of colors will increase our intake of various nutrients that will benefit various aspects of our health.
The advantages of eating colorful fruits and vegetables on a regular basis with almost no drawbacks. By including a variety of colors in our diet, we provide our bodies with a variety of vitamins, minerals, and phytochemicals that are beneficial to our health.
Don’t forget to add berries
Berries are high in bioactive compounds like phenolic acids, flavonoids, and anthocyanins. These compounds may help prevent cardiovascular disease and lower the risk of some cancers because they act as antioxidants.
Some berries to eat every day include the following:
- blueberries
- blackberries
- raspberries
- strawberries
- cranberries
