What food should we eat to be fit and healthy?

 

What food should we eat to be fit and healthy?

1. Water - Not only are we made up of 60% water but water helps keep normal temperatures, 

protests the spinal cord and other tissue lubricates joints and gets rid of unnecessary waste

 through sweating and elimination.

2. Dark Green Vegetables - Eat these at least 3 to 4 times per week. Cruciferous vegetables such

 as broccoli, kale, Brussels sprouts, and garden greens provide the body with Folate, 

Vitamin K, Vitamin A, and Vitamin C as well as reduce inflammation and risk of developing cancer.

3. Whole Grains - Eat these at least two times a day. Foods such as rye, whole wheat, quinoa, 

oatmeal, barley, or multigrain are a good source of fiber, and lower the risk of heart disease and 

diabetes. 

They also make you feel full quicker so it’s easier to maintain body weight.

4. Legumes - These are low in fat and contain potassium, iron, magnesium, and zero cholesterol.

 Try to eat a bean-based meal at least once a week. These can be made into soups, stews, 

casseroles, salads or even dips.

5. Fish - Two to three portions of fish a week is recommended. Fish such as salmon, herring

, bluefish, sardines, tuna, or trout are great options. Fish is not only a low-fat protein but is rich in

 omega-3 fatty acids, vitamins D and B2, calcium, iron, zinc, and magnesium, potassium.

6. Berries - Fruit is essential in your diet every day. Raspberries, blackberries, blueberries, and

 strawberries all have great antioxidant properties, and disease-fighting nutrients and, are among

 the top sources of vitamins and minerals.

7. Winter Squash - Pigmented dark orange and green colored vegetables such as butternut, 

acorn 

squash, sweet potato, and cantaloupe provide high levels of alpha-carotene and beta-carotene 

which

 convert to a nutritious source of Vitamin A, C, and Fiber. They reduce respiratory diseases, cancer, 

diabetes and arthritis.

8. Soy - A daily amount of 25g of soy is recommended as part of a low-fat diet to help reduce 

cholesterol levels. Foods such as tofu, edamame beans, soy milk, and texturized vegetable protein.

9. Flaxseed, Nuts, and Seeds - 1/4 cup of nuts or 1 to 2 tablespoons of ground flaxseed should

 be included in your daily diet. Nuts are high in unsaturated fats, vitamins, minerals, and fiber while

 flaxseed and almonds lower the risk of heart disease and aid weight loss.

10. Organic Yogurt - Eat calcium-rich foods such as non-fat or low-fat dairy products at least 3

 times

 a day. Calcium builds strong bones and ensures your heart, muscles, and nerves function properly.

 Low-fat skim milk, yogurt, and cottage cheese are an excellent source of protein, providing 

several minerals, b vitamins, riboflavin and niacin.

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