Eating healthy with good taste is possible. Given here are few tips to help you so.
Plant-based Foods Should Occupy Centre Table
Studies prove that individuals eating a plant-based diet rich in fruits, veggies, whole grains and legumes are more healthier and live longer than those whose diet is filled with animal-based foods like meat.
Different cultures started moving towards plant-based foods as animal-based foods were expensive and limited. Asian, Mediterranean and Latin American cultures are most famous for pairing healthy plant foods with lean protein (fish, chicken) and monounsaturated fat (olive oils, nuts).
Such diets help:
- Increase life expectancy
- Decrease heart disease
- Provide relief from rheumatoid arthritis
- Lower occurrence of Parkinson’s and Alzheimer’s disease
Choose from the Farmers Market
Eat produce that is available for the season. Some products are available throughout the year. But, the irony is that these come a long way from the production area being shipped and handled at different places and finally arrive to your locality. Comparatively, locally grown produce available at the farmers market is fresher and nutrient-rich. Individuals new to the concept of farmers market can visit the website www.firsteatright.com to explore their use.
Keep Spices Intact
Although hard-core evidence is not there supporting the health benefits of herbs, spices and aromatics (any plant, herb or spice adding lively scent to a beverage or food), these enhance the flavor and taste of other plant-based foods. Moreover, these help to lower salt usage and hence, lower the risk of heart disease, high blood pressure or stroke. To preserve the quality and flavor of your spices:
- Purchase the whole form in small quantities to keep them fresh.
- Store them in a cool, dry place.
- Powder them right before use.
- Dry roast them in a frying pan or stir-fry them in oil over medium-high heat (do either of it for 10-20 seconds).
Whole Grains Make A Whole Lot Difference
Fill half your plate with whole grains (bread, pasta or brown rice) rich in fiber, vitamin E and magnesium instead of your regular refined grains (white bread or rice) as this helps you stay full for longer time periods. That’s because, the starch content in whole grains is absorbed slowly and mostly don’t get stored as fat, as in the case of refined grains. Whole grains, when taken regularly, reduce the risk of diabetes, cancer, stroke, heart disease and diet-related depression (this happens with low-carbohydrate diets).
Adding whole grains to your diet is simple and easy:
- Use grains from around the world such as teff, spelt, farro, kamut and amaranth.
- Whole grains can be added to colorful veggies, spices and olive oil.
- Whole-grain cereals can be eaten hot or cold along with fruits, low-fat milk or nuts.
- Add flavor to these whole grains with sweet spices such as nutmeg, allspices, cardamom and masala spices.
A trial study of different men and women proved that eating nuts five times a week or more lowered diabetes risk by 27%. Another study proved that, women who ate nuts every day decreased their risk of heart disease by 32%.
Nuts must be consumed moderately as every 28 grams of nuts can pack 160 calories or more and affect your weight.
Adhering to these simple guidelines can help to make your meals nutritious, tasty and heart-warming.