12 Healthy Foods To Keep You On Track
| Written by Dr. Gheeta Reddy
Everyone wants to feel healthy, look good and feel great. Regular exercise at the gym or at home is great, but as it is 70% diet and 30% exercise, you need to keep an eye on what you eat too.
Eating healthily is not that difficult if you know what to incorporate and what to ditch. To make it easier for you, here’s a list of some foods that you may want to include in your daily diet
Oats is a great source of healthy carbohydrates and is rich in fibre. When fibre is digested, it does not get broken down into sugar in contrast to refined carbohydrates. Hence, you do not have to worry about putting on the extra pounds while eating oats, and it keeps you full for longer.
Aim for three servings of lean protein daily to fuel your muscles, cell repair and also mainly to keep you satiated longer. It’s a good idea to have a protein-rich meal for breakfast to keep you energised and mainly reduce cravings throughout the day.
Eat fat to fight fat deposition. Avocados contain oleic acid; mono-saturated fat that is essential for balanced hormones. Balanced hormones will keep your blood sugar well regulated and minimise fat deposition.
Milk & Yoghurt
Pick a lactose-free and high in protein milk from the grocery store. This will give added benefits to your diet apart from calcium and Vitamin D; which work together in your body to strengthen your bones. A cup of milk daily mixed with oats, smoothies or a protein drink will give the extra protein that you need for muscle recovery after a workout. If you are lactose-intolerant, almond milk is a great choice. It is suitable for vegans, and free from dairy, cholesterol and eggs. Mainly, it has low calories.
Broccoli is high in dietary fibre, vitamins and minerals but low in calories and fat. Adding a regular amount of this vegetable daily will up your nutrient intake.
Quinoa is a superfood high in dietary fibre and protein. However, you have to be careful with your quinoa intake in order to not overindulge – a cup of quinoa is about equivalent in calories as a cup of brown rice. So portion it as you would with brown rice.
Eggs are a rich source of protein. A good whole 2 eggs in the morning for breakfast will be a good energy booster for the day. A high protein breakfast will curb your cravings longer compared to a low protein diet.
Brown rice & Buckwheat
Skipping on refined carbohydrates will keep your blood sugar low and keep the extra pounds off your waistline. Brown rice and buckwheat are excellent choices of carbohydrates. They have low glycemic count and do not increase cortisol levels, hence fat deposition will be preventable.
Salmon contains good fat that does not surge the bad cholesterol known as LDL in the bloodstream. It is also a rich source of protein that will help you feel full for longer.
Garbanzo beans, black beans, and others are rich in fibre, antioxidants and minerals. They are good sources of protein for vegans as well.
Chia seeds are undeniably packed with many health benefits - two tablespoons of chia seeds contain at least 10 grams of fibre. They will curb your cravings throughout the day and unnecessary snacks will be avoided. Besides that, they are packed with anti-oxidants.
While not a food, water makes this list as it is super important! Drink at least seven cups of water a day. Substituting water for sugar-laden carbonated drinks, sodas, coffees and teas make a huge difference in trying to be healthier. You can make drinking water a little more fun by making fruit-infused water for a refreshing fruity taste. Our body comprises of 70% water so keeping yourself hydrated is keeping yourself healthy!
Want to take the guess work out of eating healthy? PurelyB’s 21 Days To A Better Body Programme has it all laid out for you; from diet to fitness to mindfulness!