One way to boost your diet is to eat more fruits and vegetables. These can be fresh or canned, or even dried. Choose a variety of colors and textures to increase your intake of nutrients. Try to limit sodium in your diet, too. Whole grains are a great choice for those watching their sodium. Choose them over refined grains, such as white bread and pasta. Legumes, including beans, are also a good option. These are low in fat and contain less sodium.
Cauliflower is one of the healthiest vegetables around, and it can be used to prepare many delicious dishes. You can also eat it raw. Cucumbers, for example, are extremely low-carb and calories, and contain numerous nutrients, including vitamin K. Garlic, meanwhile, contains bioactive sulfur compounds, which have been proven to have beneficial effects on our health. Garlic has been found to improve our immune function and boost our body’s ability to fight infection. Tomatoes are another heart-healthy food, and they have a variety of health benefits.
Lean red meat is a good source of protein and omega-3 fatty acids. Moreover, it contains vitamin B12, iron, and zinc. Research has shown that lean red meat can reduce bad cholesterol. Additionally, whole grain contains fiber and antioxidants, which protect our body against disease and damage to our cells. In addition, it is a great source of iron and calcium. If you can’t get enough of these, try to eat more lean meat, fish, and whole grains.
Healthy fats, like butter and olive oil, are a great source of energy and can be enjoyed in moderation. However, if you are not careful with your fat intake, you may be increasing your risk of heart disease and obesity. The Australian Dietary Guidelines recommends a small amount of healthy fats per day. For adults, one to two tablespoons is enough. Kids should consume less. Omega-6 fats can be found in Brazil nuts and safflower oil.
While natural sugars are okay for children, you should avoid fruit juice. When you do allow your children to drink juice, ensure it is 100 percent juice and limit the serving size. Moreover, you can buy canned fruits and vegetables that are marked with the word “light” on the can. This indicates that they contain low levels of added sugar. Dried fruit, however, contributes calories. Hence, it’s best to keep a small portion of dried fruit in your child’s snack box.
Choosing a balanced diet is essential to maintain a healthy weight. You need to limit the amount of high-calorie foods you eat and try to replace them with low-calorie versions. Try remaking your favorite recipes with lower-calorie ingredients. Try switching your beverages, too, and introduce your children to healthier foods. If you can, make it a family activity to increase their chances of being healthy. They will appreciate it. Just remember to balance your diet and exercise.