Having a healthy diet is very important for a healthy lifestyle.
Although many experts suggest that you eat less meat, sugar, salt, and more whole grains, fruits and vegetables, it doesn’t mean you have to give up tasty food.
Here are some tips that may help you enjoy both good nutrition and good taste of your everyday meals.
Make sure plants are dominance
Lots of research has shown that a plant-based diet — mainly fruits, vegetables, whole grains, and legumes — may help people live longer and enjoy better health than an animal-based diet.
To ensure plants dominate your diet, you can try Mediterranean diet and Asian diets that combine healthy plant foods with fish, chicken, olive oils and nuts.
These diets can have substantial health benefits.
For instance, a Mediterranean diet may help you live longer, reduce heart disease risk, lower from arthritis, Parkinson’s disease, Alzheimer’s disease.
To create plant-based meals, you should follow the motto “If it grows together, it goes together.”
For example, try the Spanish sauce called romesco over grilled vegetables. It’s made from roasted red peppers, olive oil, and nuts.
Make olive oil really shine by matching a bold olive oil, such as a Tuscan varietal, with other bold flavors, such as rosemary and pine nuts.
Complement a milder olive oil, such as a French varietal, with subtly flavored foods.
Eat local foods
This is because locally grown foods may be fresher and have higher nutrient content. Usually they spend less time being shipped and handled, so they may look and taste better.
Use spices to replace salt and sugar
Eating too much salt can harm your blood pressure and heart. You can use spices and herbs to replace salt in your meals. They can be much healthier than salt.
To ensure the quality and flavor of your spices, you can them in small quantities and in their whole form to ensure freshness.
Store them in a cool, dry space. Grind them right before use. Toast them dry in a hot skillet or stir-fry them in oil over medium-high heat (both for just 10-20 seconds).
Eat whole grains as staples
Whole grains are rich in fiber, vitamin E, and magnesium. The examples include whole-wheat bread, pasta or brown rice.
They are much more nutritious than refined grains (such as white bread or white rice). And they are full of dietary fiber and can make you feel fuller longer.
Eating whole grains regularly can reduce the risk of diabetes, cancer, heart disease, stroke, diet-related depression (usually associated with very low-carbohydrate diets)
To add more whole grains into your diet, you can choose whole-grain bread, pasta, and brown or wild rice.
You can try grains from around the world such as teff, spelt, farro, kamut, and amaranth. Don’t forget blend whole grains with colorful vegetables, spices, and olive oil.
You can also eat whole-grain cold or hot cereals, adding fruit, low-fat milk, or nuts. Finally, season whole grains with sweet spices like nutmeg, allspice, cardamom, and masala spice.
Eat nuts as your snack
Recent research evidence shows that eating nuts regularly every week can help lower risks of diabetes heart disease.
Also, because a one-ounce portion of nuts can pack 160 calories or more, eat them in moderation to help prevent weight gain.
You should pay attention to the added salt in your nuts. You can toast pine nuts sprinkled over whole-grain pasta, or almonds on cereal.
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