Healthy eating is not as hard as it seems! All you have to do is focus on foods that are lower in fats and calories and rich with essential vitamins & nutrients; get out your shopping list, a permanent marker and start writing.
Providing healthy foods four your family is easy and beneficial - Offer them the following super foods and improve their quality of life!
Sweet potatoes are a perfect source of calcium, iron, fiber and copper. At the same time, they are very rich in vitamins A, B12, B6, B7 (biotin) and C. Unlike other starchy vegetables, sweet potatoes are low in sugar which helps to make a perfect dinner. Provide your family with a healthy meal that will strengthen their immune system, reduce inflammation, relieve constipation and maintain proper blood sugar levels.
02.Yogurt While preparing breakfast, don’t forget to add plain low-fat or fat-free yogurt to your menu as it is rich in vitamin D and calcium which helps to prevent bone diseases such as osteoporosis. Yogurt is an excellent source of protein, vitamins B and potassium. It provides tons of beneficial bacteria that boost the immune system and helps to protect from cancer and cavities. Add some fruits and walnuts to the yogurt and offer your kids a healthy snack. Keep in mind to avoid yogurt including high fructose corn syrup.
03.BeansBeans are packed with loads of key nutrients; it is difficult to find any kind of food as perfect as beans. It is rich with fiber that helps lower cholesterol and is a good source of magnesium, iron, zinc and potassium. According to studies, beans reduce the risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. It is an easy ingredient for a healthy meal that should always be in your cupboard, whether it is green, black, white, kidney, etc.
Salmon is an extremely healthy food that makes an ideal choice for a healthy family. It is low in fats and calories, high in protein and packed with iron, vitamin B6 & B12 and magnesium. Salmon is an excellent source of omega-3 fatty acids that can help reduce the risk of heart attacks. It is recommended to eat salmon twice a week at the minimum. Some studies show that salmon may help decrease the effect of cognitive problems such as ‘Alzheimer’ disease.
05.Nuts Although nuts are very high in fats but it is great in providing many nutrients to our families. They are very high in proteins, antioxidants, fibers, and a good source of vitamin E, omega-3 fatty acids and unsaturated fats. They can lower cholesterol levels, improve the health of arteries and reduce the risk of heart disease and diabetes. There are many kinds of nuts; walnuts, hazelnuts, almond, pecans and others, all you have to do is find out what your family like most and keep a jar in the fridge. Give them one ounce as a snack or sprinkle it on cereal, salad or yogurt to allow them to reap the many benefits.
06.Guava It is time to give your family natural treatments and decrease the use of medicines. You can use the juice of guava leaves to cure toothache, swollen gums and bacterial infection. This tropical fruit is considered to be an excellent source of vitamin C; one cup of guava contains more than 5 times our daily need of vitamin C. Guava can be used to treat diarrhea, constipation, cough, cold and skin care. It can lower the risk of heart disease, help control diabetes, protects prostrate and reduce the risk of cancer. Cut some guava cubes, banana and strawberry, and offer your family a healthy fruit salad for snack.
Including the above mentioned super foods will ensure that you are on your way to instilling some healthy eating habits for your family and help to give them all their required daily nutrients. Always remember that the key is moderation!
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