Rebecca Smith
What Are The Healthy Foods To Eat Everyday – Knowing what healthy foods to eat every day makes eating healthy so much easier – especially in the busy times we live in. Read on to dive into the strategy of starting small and introduce ten simple and healthy foods to eat every day.
As a first step, you should think about why we choose healthy foods. Responses are very private and can facilitate changes if written down. Then for the second step, instead of starting with a diet, we can choose from the most nutritious foods and include them in our daily activities. Finally, it would be helpful to have a plan to include these nutritious foods in our diet.
What Are The Healthy Foods To Eat Everyday
In this post, I am sharing a list of healthy foods to eat every day. I also shared a complete plan that I followed to incorporate this into my days! You can download planners and trackers; I sincerely hope that this will be of help to you and that you will be successful in arranging them into your schedule.
Foods To Eat For Healthy Bones
Disclaimer: This list includes simple everyday foods that are known to be nutritious. Please consult your doctor/nutritionist before making any changes or introducing any new foods.
These ten foods are among the many healthy foods that should be eaten daily for a healthy body and mind. The planner and tracker that I created contains foods of different colors, curcumin, vitamin E, electrolytes, calcium, probiotics, antioxidants, and omega-3s! The more whole foods we eat, the better for our health. Please change the tracker if you think of other foods.
The goal is to start with a small checklist, especially if you’re busy. And the obvious next step is to make it a habit and eat in moderation. Instead of worrying about what not to eat, this method helps to eat right and so once it becomes a habit the “bad” goes away!
Turmeric has always been my go-to spice – for body aches or colds – drink a glass of warm milk, and it works like magic. Recent studies show anti-cancer effects due to a substance called curcumin. Its anti-inflammatory properties are well known and it is used in almost every dish prepared in India. However, the dosage should be limited. I usually eat 3-4 teaspoons of turmeric every day. If you are using turmeric for the first time, you can consult your doctor.
Healthy Foods You Should Eat Every Day: Infographic
A simple way to incorporate it into your daily life: add a teaspoon to warm milk or add to curry (stir some oil/ghee).
Berries are very nutritious! They reduce the risk of diabetes and inflammation because they are rich in antioxidants. In colloquial terms, oxidative metabolism in our bodies releases energy but also releases free radicals as a by-product. These free radicals can damage the body’s cells and tissues. Antioxidants neutralize most free radicals!
Beer is the only food on this list that we didn’t eat often while growing up in India. We usually eat grapes and rarely eat strawberries. However, I only knew about blueberries and raspberries after coming to America. So I find it very difficult to eat them. But because of their many benefits, we add them to our meals or eat a bowl of blueberries as a snack. And they never disappoint! Try them out if you haven’t already.
Simple ways to incorporate into your daily life: Add to your smoothies for delicious flavor and color. Or, keep them – on your table and eat them as a snack.
Week Healthy And Balanced Meal Plan Ideas: Recipes & Prep
Bananas help provide potassium to our body every morning. Dr. Dean Ornish in his book “The Spectrum” emphasizes the importance of potassium in our daily diet – “an essential mineral for the maintenance of normal blood pressure”. I have experienced muscle pain relief with daily bananas. These are minerals like potassium, sodium and other electrolytes that are needed to stay in our blood.
A simple way to incorporate it into your daily life: eat a banana early in the morning – it fills you up and is very nutritious. I also have our favorite frozen banana nut and banana smoothie recipes on the blog.
There was a time when we took a vitamin C pill/supplement every morning before we went to work. If you do, that’s perfectly fine. However, citrus fruits like lemons and oranges are an easy and all-natural way to absorb vitamin C and fiber. In addition, starting the day with lemon water will create a feeling of refreshment. Eat it in appetizers, salads or salads.
A simple way to incorporate it into your daily life: start your day with lemonade and wait for a cup of coffee or tea.
The Food Pyramid
Rich in fiber and omega-3 fatty acids and low in omega-6, flaxseed/flaxseed reduces chronic inflammation [Orange, Spectrum]. Chronic inflammation can lead to heart disease, rheumatism, and depression, among others. Walnuts and flaxseeds are rich sources of omega-3 fatty acids. I roast flaxseeds as one of my meal prep ingredients during meal prep (here’s a post about vegetarian meal prep ingredients). You can then add flaxseed powder to smoothies, smoothies, salads or curries. Here’s a detailed Omega 3 article if you want to dive in.
Simple ways to incorporate it into your everyday life: Add it to flour when preparing flour, or add it to smoothies or rice (rice grain recipe here.)
Another food rich in omega-3 fatty acids (read the article here) are walnuts – the nut with the most omega-3s! Not only Omega-3, it is also rich in antioxidants, fiber and monocitrate or good fats. This is why walnuts are great for fighting chronic inflammation and thus fighting diseases like depression, heart disease and rheumatism. In addition, its high magnesium content promotes sleep. You can soak walnuts and almonds overnight and eat them in the morning. The only caveat is the serving size – I usually limit the amount to 4-5 halves.
Simple ways to incorporate it into everyday life: soak it overnight and eat it in the morning or add it to salads/smoothies. Here’s the avocado-walnut Ritta (yogurt dip) that you might want to try!
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A common benefit of spinach is its richness in iron (iron helps make hemoglobin that carries oxygen from the lungs to other body tissues). They are also rich in folate which helps prevent the risk of heart disease and helps fight anemia.
Another mythical benefit we know as we grow up is that spinach is great for our eyes. Many scientific studies have proven this. Spinach contains antioxidants that prevent macular degeneration, which really helps with vision [Ornish, Spectrum]. All green leafy vegetables like kale and Swiss chard contain antioxidants – we should put healthy greens on our plates.
Simple ways to incorporate it into your daily life: add it to a salad for lunch, add it to flour when making flour, or cook a curry when preparing dinner. Also, with our smoothies, I always add a big batch of spinach – green smoothie here. It adds color without overpowering the flavor. Let’s try it!
Another healthy and nutritious food is green herbs like cilantro/fennel, parsley and mint. They are rich in vitamins C, A and K. A spoonful of green meat in a meal is an easy way to add essential vitamins to our diet.
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I didn’t put herbs under the top greens because their servings are usually smaller than green leafy vegetables like spinach. Also, we use herbs mainly for seasoning, unlike spinach.
Simple ways to incorporate it into everyday life: use space for condiments on dishes, wash in a gentle sink, and serve with meals or snacks whenever possible. .
Thanks to my parents, when we were kids, we ate soaked almonds every day! Because traditionally, almonds are considered an essential “brain food”. Now, as I read and understand, it’s scientifically proven. It is rich in vitamin E, which is an antioxidant [Fata et al., 2014] and contributes to brain health as well as Alzheimer’s disease. In addition, almonds are rich in magnesium, manganese and ‘good fats’. All of us in the family eat about 4-5 soaked almonds every morning.
Simple ways to incorporate it into your daily life: soak it overnight and eat it in the morning, add it to a salad, blend and add milk, or drink it with almond milk.
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Yogurt is rich in calcium, and I take it as a mid-day snack. Additionally, homemade yogurt/yogurt contains probiotics (or live bacteria/yeasts) that aid digestion. “Pro Biotech” really means “Pro Life” [Ornish, Spectrum]! Dr. William Lee, in his book “Eating Bites”, emphasizes that fermentation increases the diversity of our gut bacteria and maintains our health.
Simple ways to incorporate it into everyday life: As with or before lunch, add chopped vegetables/fruits to make a dipping sauce or raita, or make a drink by adding a pinch of salt or herbs. and water – here See the recipe for mint oil (mint oil).
If you want to read more about foods for healthy body and mind, please read “How to get rid of disease”.