Jul 172012

With new fads and dietary trends popping up every hour or so, it can be difficult to keep track of what to eat. This article is a guide to answering all those queries.

In a world fraught with professional priorities, the tendency to eat right often takes a toss.

With new fads and dietary trends popping up every hour or so, it can be difficult to keep track of what to eat. This list shall answer all those queries.

1. Eggs

Eggs are best sources of dietary protein. They are rich in choline and antioxidants which reduce the risks of breast cancer and eye diseases. Though most of us tend to abstain from eating eggs because of their cholesterol inducing properties, we fail to realise that consuming them in moderation will actually result in a healthy heart. Having an egg daily will boost the immune system and help the skin and hair glow with health. Heart patients, however, are advised to restrict their intake to two a week.

Essential foods for a healthy diet

  1. foods for a healthy diet

    RealBuzzPhoto by Thinkstock Fri 22 Jun, 2012 8:30 AM IST

    Nuts: Although nuts are high in calories and so should be eaten in moderation, the calories in nuts come mainly from their high levels of monounsaturated fats, which are extremely good for health. Eating foods rich in these fats can help reduce bad cholesterol and lower your risk of heart disease and stroke. As well as their heart benefits, nuts are also a great source of protein and are packed with fibre, antioxidants, fatty acids and vitamins and minerals. It is worth noting that peanuts are actually legumes and have different nutritional properties from tree nuts, but there are many other good options to pick from including Brazil nuts, cashews, walnuts, pecans and pistachios.

2. Milk


Remember how your mother would force you to have 2 glasses of milk every day when you were a child? She would do it for a number of good reasons. Milk is extremely rich in calcium and also aids in burning fat. With increased cases of osteoporosis and arthritis among elderly males, a regular intake of fat-free milk will do wonders to their health. A glass of milk at breakfast, and one before going to bed will fulfil the daily dietary needs.

3. Salmon


Salmon is Nature’s gift to mankind, of bonafide health. Nowhere will one find so many nutrients packed into a simple source. It is considered to be the richest source of Vitamin-D and Omega-3. This essential fatty acid is proven to reduce cholesterol, boost heart health, make skin smooth, reduce arthritis, aid in weight loss and improve overall brain health. It also lowers the digestion rate and keeps you feeling full for longer. This results in lesser consumption of calories.

4. Beans


It is impossible to find food more wholesome than beans. Rich in fibre, protein, calcium, magnesium and potassium; beans are the one-stop food for all the daily requirement of the body. A regular intake of beans is said to reduce heart diseases, diabetes, hypertension and the risk of colon cancer. With a variety of beans available in the country, including them 3 times a week in the diet, will supply you with all the dietary nutrients you need.

5. Oatmeal

With its properties to reduce the risk of heart disease and diabetes, oatmeal is the best option for your breakfast menu. Rich in fibre, oats provide an easy cure for Type-2 Diabetes. Consume a cup of unsweetened oatmeal daily. Top it with yoghurt, nuts and fruit for a nutritious and delicious breakfast.

6. Olive Oil


Olive oil is nothing short of a blessing when it comes to maintaining a healthy heart. With its proven abundance in monounsaturated fats and antioxidants, it helps reduce chances of cancer and Alzheimer’s. The Extra Virgin varieties available in the market are excellent sources of antioxidants packed with full flavour. Cooking with olive oil will not only make your food more palatable but will also help in the absorption of betcarotenoids present.

7. Avocado


Though dangerously termed as butter fruit, the nutritional goodness packed in avocados do not match its cholesterol producing namesake in anyway. Rich in Vitamin-E, Folate and potassium, avocados reduce the risk of heart disease and blindness. A dollop or two in salads will not only call for good taste, but will also aid in better absorption of beta carotenes.

With this list in hand, deciding what to eat will not be a problem. Consuming these foods will help you ensure longevity and overall good health.

 Posted by at 4:24 pm

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