Eating Healthy is Easy
Fish are excellent sources of protein.They contain minerals and Omega-3 fatty acids which are linked to improved cardiovascular health. Omega-3 fatty acids reduce inflammation,decrease triglycerides,prevent blood clots and irregular heart beat also known as arrhythmia. Tuna,salmon, halibut,tilapia, snapper, blue fin, yellow fin, swordfish,mackerel, lake trout, herring, cod, anchovies and fish eggs contain large amounts of dietary protein. According to the American Heart Association, consuming at least two servings weekly of non-fried fish is extremely beneficial.
Chicken ,turkey, ducks,quail, pheasants and game hens are all very high in protein. Poultry contains very few calories and is low in fat. Consuming poultry helps maintain healthy blood pressure, cholesterol and reduces the risk of cancer. The AHA recommends eating no more than six ounces of skinless chicken every day. Chicken can be served grilled and served over a salad or a cooked healthy grains such as quinoa or brown rice.
Eggs are packed full of protein and B12,riboflavin,vitamin A, folate, iron, potassium, antioxidants; and a host of other vitamins and minerals.Eating eggs decrease bad cholesterol and increase good cholesterol. The choline found in eggs sustain eye health by lowering the risk of eye degeneration. Be sure to select eggs that are pastured or cage- free because they are higher in protein content. Ensure that you do not exceed more than three eggs daily. Eggs are inexpensive, easy to find and can be added to spruce up almost any dish.
4、Nuts and Seeds
Chia seeds,sesame seeds,pumpkin seeds,sunflower seeds, almonds,pistachios,flax seeds,cashews,walnuts, hazelnuts, pecans, Brazil nuts, pine nuts, and macadamia nuts are loaded with protein. Nuts and seeds can be eaten alone or added to salads to increase the flavor profile. Nuts and seeds can be used to make granola, healthy trail mixes and pastes for snacks.Nuts can even be used to make dairy free cheeses, and can also be ground and used as a substitute for corn meal or flour.The experts recommend consuming around twenty grams or an ounce of nuts daily.
Peanut Butter is packed with niacin, iron, potassium,vitamin E,fiber and protein. Consuming peanut butter has been linked with prevention of premature death, lower risk of cancer and diabetes. This dietary staple can be added to smoothies and shakes for extra health benefits. If you are an adventurous eater, try a peanut slaw or peanut butter soup. The classic recipes swap out the mayonnaise and heavy cream for peanut butter. Yum!
6、Low Fat Dairy
Low-fat milk, reduced fat cheese, yogurt and cottage cheese are all calcium and protein packed foods. When cooking you can easily swap out sour cream with plain yogurt to reduce calories. Try your morning latte or cup of coffee with fat free or low fat milk.
Beef is incredibly nutritious. It is chock full of iron,zinc, selenium,B3, B6,B12 and protein. Eating beef has shown increase in brain function and muscle function. Beef can be served a plethora of ways. Grass fed Beef is healthier because it is leaner. Beef can be grilled on skewers and accompanied with fresh vegetables or served or the star ingredient in a healthy buddha bowl.
Black beans, black-eyed peas,alfalfa, baby Lima beans,chickpeas,lentils, green and yellow peas,field peas,asparagus bean, black turtle bean, Boston bean, broad bean, cannellini bean, chili bean, cranberry bean, dwarf bean,French green bean, Lespedeza, Madagascar bean, mung bean, Peruvian bean, rice bean,(to name a few); are excellent sources of protein for vegans and carnivores. Add peas or beans to salads to dress them up or you can puree beans to make delicious nutritional dips.
Bean curd, also referred to as tofu, is cholesterol free and is high in iron and calcium. Tofu is Tofu contains all of the essential amino acids. Tofu unless flavored contains is zero flavor. Most often it is used as sponge. It is incorporated into dishes for extra protein and absorbs the flavor of the dish. Tofu is healthy enough to consume daily. Kimchi summer tofu rolls are fun and easy to make. Try curried tofu salad for an easy to prepare healthy dish.
Edible mushrooms are loaded with protein and fiber. Mushrooms support cell renewal and increase immune function. The phytonutrients in mushrooms help regulate blood pressure and circulation. Mushrooms should be consumed raw, grilled or prepared in the microwave for to maintain nutritional content.
Why Eat Healthy? What are the Benefits?
Eating a well balanced diet will improve the quality of your life. However, it is okay to have a treat occasionally. The carvings for junk food will not disappear magically overnight.Cravings will decrease as you incorporate more healthy foods into your diet. You can decide to be the best version of yourself daily.