The perfect meal is a good balance of proteins, carbs, fats. It’s not too hard to whip up a nutritious, delicious nutrients packed meal in less than 30 minutes. I love cooking so it doesn’t matter to me how long it takes but just remember your body is your temple and without good health you won’t have a happy life. Here are 10 Superfoods You Should Eat Everyday!
10 Foods You Should Eat Everyday!
Lean meat is a good source of protein with a lower fat content and therefore a lower calorie content.
Lean meat is generally regarded as a safe source of protein there have been some concerns about antibiotic use in poultry farms.
Lean meats are meats with a relatively low fat content. Skinless chicken and turkey and red meat, such as pork chops, with the fat trimmed off are examples of lean meat.
The fat on a pork chop accounts for about two thirds of its fat content and the skin on chicken can account for 80 per cent of its fat content.
Health benefits of lean meat
Lean meats are a good source of protein and have fewer calories than non-lean meats. Lean meats are popular amongst people following low calorie and low fat diets.
Poultry is a good source of selenium, vitamins B3 and B6, B12 and choline.
Selenium has antioxidant properties which help to prevent free radicals from damaging cells. Selenium also helps the immune system. Vitamins B3 and B6 help the body to convert carbohydrate into glucose.
Vitamin B3, also called niacin, helps with production of stress and sex hormones. Choline helps with nerve function and can reduce inflammation.
Tomatoes or Tomato Sauce:
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.
“This condiment should be a staple in the male diet,” says Zuckerbrot. “According to a Harvard study, men who ate tomato sauce two to four times a week had a 35% lower risk of prostate cancer.” Enjoy the sauce over whole-wheat pasta, on whole grain pizza crust, over steamed veggies, or with eggs.
Veggies are at the top of the list when it comes to daily fuel. They are low in calories and high in fiber and essential nutrients. Need some suggestions? “Cauliflower, broccoli, cabbage, Brussels sprouts, kale, spinach, and bok choy are all part of the cruciferous vegetable group and research shows that these veggies may help protect against cancer by reducing oxidative stress and stimulating enzymes in the body that fight carcinogens,” says Zuckerbrot. “A study analyzing the diets of men showed that those who ate five or more servings of these veggies per week were 50% less likely to develop bladder cancer, which affects two to three times as many men as women.”
Sometimes you may be so focused on getting in your veggies, proteins, and complex carbs for the day that you forget about these guys. But berries are important when it comes to eating a balanced diet. They are an incredibly potent source of antioxidants, which help fight free radicals, slow down aging, and reduce your cancer risk. “Berries are always a healthy and refreshing snack, and they’re an especially good choice when you’re craving something sweet,” says Zuckerbrot. “High in fiber (averaging 4-8g per serving), these fruits are naturally filling. They make a smart addition to your morning cereal, post-workout smoothie, or yogurt.”
Of course one of my favorite fruits, every morning I devour one in my smoothie 😉 Love it! Bananas are one of the easiest foods to include in your diet regularly because they’re so versatile.“Research shows that foods high in potassium may reduce risk of high blood pressure and stroke,” says Zuckerbrot. “One medium banana has more than 400mg of potassium, so it’s a great source for men, who until their mid-50s have a greater incidence of high blood pressure than women.”
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber. It’s also low in calories and free of saturated fat.
The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy. I like using quinoa because it’s so easy to add to just about any meal.
Time and time again nuts make the healthy list. They’re full of heart-healthy omega-3s plus muscle-building protein. Their only downfall is their high calorie counts, so be sure to stick within a serving size.
Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and provides protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium and protein-rich goop a day. We did the legwork to find the healthiest yogurt so all you have to do at the store is grab and go.
Yeah that’s right dark chocolate is healthy for you! (YAYAYA!!) I love dark chocolate, and eat it everyday with a big smile on my face ;). Dark chocolate otherwise known as cacao is loaded with vitamins and nutrients that can positively benefit your health. Made from the seed of the cocoa tree, it is one of the greatest sources of antioxidants on the planet. Many studies show that darkchocolate can improve overall health and lower the risk of heart disease. Here are the health benefits of dark chocolate. Checkout this article I wrote on the health benefits of dark chocolate.
Closing Thoughts: Just remember to have fun and enjoy your meal, don’t make it a burden or something you don’t enjoy. Find creative ways to eat healthy and of course there are substitutes and more than just 10 foods you should eat everyday here are some honorable mentions.
Potatoes are one of the most common and important food sources on the planet, and they contain a wealth of health benefits that make them all the more essential as a staple dietary item for much of the world’s population. These health benefits include their ability to improve digestion, reduce cholesterol levels, boost heart health, protect from polyps, prevent cancer, manage diabetes, strengthen the immune system, reduce signs of aging, protect the skin, increase circulation, reduce blood pressure, maintain fluid balance, reduce insomnia, and boost eye health.
Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat. They are the source of cholesterol, fat soluble vitamins A, D, E and K and lecithin – the compound that enables emulsification in recipes such as hollandaise or mayonnaise.
Some brands of egg now contain omega-3 fatty acids, depending on what the chickens have been fed (always check the box). Eggs are regarded a ‘complete’ source of protein as they contain all eight essential amino acids; the ones we cannot synthesise in our bodies and must obtain from our diet.
Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber.
The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
Not only scary and spooky during the halloween season, pumpkins are actually one of the most nutritious fruits out there. Loaded with antioxidants and disease-fighting vitamins, these gourds aren’t just for carving, making them a bonafide superfood.
Whole Health Coach & Humanitarian
Decide Abundance INC