A lot of people think that it's hard to keep a healthy meal plan because healthy food is too expensive. The truth is that junk food is as cheaper as healthy food.
I made a list of foods that are wallet-friendly, will keep you fit and will make you live longer. Check out these 5 everyday foods that you SHOULD definitely consume:
1. Citrus fruits
You have probably heard that citrus fruits are an excellent source of immune-boosting Vitamin C, but a lot of people don't know that they offer many other health benefits. Citrus fruits are a great source of fiber and they boost your metabolism. The citrus fruits help your body lower the bad "LDL" cholesterol as well as triglyceride levels. They are a great source of "potassium'', which is an important mineral that regulates mineral balance and muscle contraction. Potassium also works to counter-regulate the amount of salt in your diet by helping your body flush out sodium. Citrus fruits hydrate your body and lower the percentage of body fat. Consume it in the morning and as a part of balanced Meal Plan and you'll feel full of energy for the whole day.
A recent study in American Journal of Clinical Nutrition shows that eating just under a cup of mixed berries daily for 8 weeks makes your body increase the levels of "good" HDL cholesterol and lowers your blood pressure. Berries are great sources of antioxidants that are protecting cells from damage, which can lead to premature aging and disease. They reduce blood sugar and insulin levels after meals, which is the key for weight control because insulin shuttles excess sugar into fat cells. Berries are also an amazing source of fiber and will boost your metabolism. But of course they should be consumed as a part of a Balanced Meal Plan.
You've probably heard that nuts are great for your body and your health. But did you know that almonds are the best of them as nutritional composition? Almonds are rich in omega-3 fatty acids, protein, and fiber. A little amount of them makes you feel full and suppress your appetite, which is great for your diet. Almonds have more calcium than any other nut, making them a great food for overall health. They are an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline. You should keep in mind that they have those benefits if you consume them raw or dry roasted. My advice is to eat them in moderate amounts if you want to get in shape because they have a lot of calories.
4. Whole grains
A lot of studies has shown that the daily consumption of white bread is shortening our lives. It's pretty much devoid of nutrients and it's harmful to our health. Multiple studies have linked whole grain bread, pasta, and other baked goods with greater longevity. According to one study in JAMA Internal Medicine, each additional 1 oz serving of whole grains eaten correlated to a 5% lower overall mortality risk and a 9% lower risk of death from heart problems. So pay attention to your bread's packaging; it should say 100% whole wheat. Whole grain foods have many other benefits. They are rich in fibers which helps reduce blood cholesterol levels, lowers the risk of heart diseases and makes us feel full for a long time after consumption. Grains are an important source of B vitamins and minerals. As a part of a healthy diet
they reduce the risk of some chronic diseases.
5. Leafy greens
Cabbage, broccoli, turnip greens, spinach and etc. are rarely met in some people daily menu, although they consist many important nutrients. Leafy vegetables are ideal for weight loss. They are low in calories, low in fat and high in dietary fiber. They are rich in folic acid, vitamin C, potassium, and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. Studies showed that an increment of one daily serving of green leafy vegetables lowered the risk of cardiovascular disease by 11 % and of type 2 diabetes with 9%. The daily consumption of leafy greens boosts your metabolism and helps you burn fat. Try to add them in most of your meals.
Fish is a low-fat high-quality protein, filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin), which makes it great if you want to keep in good shape. A study done by the Nutritional Physiology Research Group in Australia showed that the essential omega-3 fatty acids combined with exercise make you lose fat faster. The best benefit is that the fat loss occurs in the abdominal region which is problematic for a lot of people. Omega-3 fatty acids can increase insulin sensitivity, which leads to less fat storage and more fat release. Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as a part of a healthy diet. Fish helps our body reduce the risk of a heart attack or stroke and also keeps our heart's and brain's health. Although some types of fish like salmon may be expensive, there are also very cheap types which are a necessity for your health.
If you have problems achieving your goals try adding this essential food in your daily menu. If you feel confused how to build a healthy and balanced meal plan, I can help you!