Public awareness to eat healthy food is now growing. Because in addition to being a source of energy, the consumption of healthy foods can also lower the risk of developing serious diseases, ranging from diabetes, hypertension, heart disease, obesity, to cancer.
Daily consumption of healthy foods is highly recommended to meet daily nutritional needs. This is actually not difficult to do because the choice of healthy foods that are good to consume every day there is a lot of variety. Not only that, the consumption of healthy foods coupled with regular exercise is also important to support a successful diet.
A Variety of Healthy Food Choices
Some healthy food options that are good to consume include:
1. Green vegetables
Green vegetables rank first in this type of healthy food because they contain many essential nutrients, such as fiber, vitamin A, vitamin C, vitamin K, magnesium, calcium, iron, folate, and potassium, which are excellent for health.
In addition, green vegetables are also rich in antioxidants that can protect the body from damage from free radicals. The choice of green vegetables is also varied, ranging from green mustard, broccoli, kale, lettuce, to spinach.
In addition to vegetables, fruit is also very important to consume because it contains a lot of vitamins. Some fruits that are popular for their nutritional richness are:
Apples (fiber, vitamin C, and antioxidants)
Oranges (vitamin C)
Avocado (healthy fats, potassium and vitamin C)
Berries, such as blueberries and strawberries (low in calories but rich in antioxidants and fiber)
3. Meat and eggs
Meat is one of the healthy foods because it is rich in nutrients, especially lean beef. This type of meat contains the highest protein and iron compared to other types of meat.
In addition to meat, eggs are also included in healthy foods. In addition to being high in protein, eggs also contain complete nutrients, ranging from vitamins, minerals, unsaturated fats, to antioxidants.
4. Nuts and seeds
Healthy foods loaded with subsequent nutrients are legumes and whole grains. Examples are peanuts, cashew nuts, almonds, chia seeds, pumpkin seeds, and sesame seeds.
These nuts and seeds not only contain high levels of protein and fiber, but are also rich in vitamins and minerals, such as magnesium and vitamin E.
5. Fish and other seafood
Seafood is a healthy food option rich in omega-3 fatty acids and iodine. Research shows that people who often eat sea fish tend to live longer and have a lower risk of many diseases, including heart disease.
Milk contains many vitamins, minerals, quality animal proteins, and healthy fats. In addition, milk is one of the best sources of calcium. To obtain the nutrients contained in milk, you can consume it directly or consume processed products, such as cheese and yogurt.
Get to Know The Foods to Avoid
In order to avoid various diseases, the consumption of healthy food alone is not enough. You should also limit or avoid unhealthy intakes such as the following:
Drinks with high sugar content, such as fizzy drinks, packaged juices, and energy drinks should be avoided or restricted. If consumed in large quantities, this type of drink can trigger the occurrence of insulin resistance in the body. The condition can cause a variety of serious illnesses, including type 2 diabetes and heart disease.
Also avoid fast food or junk food, such as french fries, fried chicken, and processed meats. This type of food not only contains high calories, but also low in nutrients. In addition, fast food can also encourage the desire to eat excessively, so it can trigger weight gain.
Just like fast food, most packaged snacks sold in the market, such as sweets, ice cream, and biscuits, are also high in calories and low in nutrients so need to be restricted. So, just take it once in a while, yes!
The consumption of healthy foods greatly contributes in building a healthy body, even more than exercise. So, start eating healthy foods with balanced nutrition in order to maintain and improve the health of your body.
So that you do not get bored, consume healthy foods of different types every day or combine these foods so that the nutrients obtained are also more diverse.
In addition to eating healthy foods, you are also advised to implement a healthy lifestyle, such as increasing the consumption of water, adequate rest, and regular exercise.