Fuel Your Best: A Guide to a Varied and Healthy Diet
Healthy eating and physical fitness are a winning combination, but it's important to know there are no magic foods. True health comes from eating a variety of foods from different food groups every day. Remember to pay attention to portion sizes to avoid overeating. Making your mealtimes relaxed and pleasant helps your healthy food work effectively with healthy emotions for a healthy body.
The Superfoods for Your Plate
Berries Whether you prefer a handful of fresh berries as a quick energy boost or frozen berries blended into a luscious smoothie, you can't go wrong. Berries are high in Vitamin C and antioxidants. For example, blueberries are packed with antioxidants that support a healthy circulatory system, and less-common Goji berries are wonderfully rich in many essential nutrients.
Citrus The citrus family is a widely recognized source of Vitamin C. Choose fully ripe fruits, ideally those picked at the peak of perfection. Try grapefruit for breakfast, add a dash of fresh-squeezed lime to your salad, or enjoy orange slices with coconut for a light dessert.
Vegetables Vegetables offer an amazing variety of minerals essential for a good diet. They are a way of life for vegetarians and vegans, but crucial for everyone. While many people think of bananas for potassium, you can also get this important mineral from a stalk of broccoli. Try a salad of fresh young spinach topped with pine nuts and feta cheese for a perfect light meal.
Whole Grains Just like other food groups, choosing a variety of whole grains is key to being nutritionally sound. Mixing two or more whole grains, such as brown rice and wheat kernels, can provide complete proteins.
Salmon Salmon is a lean fish and one of the best nutritional choices, particularly because it's rich in Omega-3 oils, which are noted for supporting brain function. Baking it whole with just lemon or lime makes for a fantastic main course.
Legumes Legumes are fruits with a single dry seed, such as soybeans, peas, dried beans, and peanuts. They are excellent nutritional choices because they are rich in iron and high in fiber.
Nuts and Seeds Nature packs a lot of goodness into these small packages. Well-known options include walnuts and pecans, but did you know flax seeds are also a brain food, offering a critical non-meat source of Omega-3 oil?
Lean Proteins The key word here is lean. Most people eat more protein than they need—three ounces is often sufficient for a day. Always trim all visible fat from your protein source. Alternatively, use non-meat substitutes and plant-based complete proteins like the combination found in beans and brown rice.
Olive Oil Olive oil is one of the healthiest fats you can incorporate into your diet. Use it on salads, mix it with vinegar for a simple dressing, or use it for light cooking. Just be careful not to overheat it, which can break down its beneficial properties.
Tea Depending on your preference, tea can offer different benefits. Green tea provides an energy boost, while chamomile tea can have a calming effect. Herbal teas are soothing and tasty, and non-herbal varieties can help you stay alert.
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