1. Water - Not only are we made up of 60% water but water helps keep normal tempreture, protests the spinal cord and other tissue, lubricates joints and gets rid of unnessesary waste through sweating and elimination.
2. Dark Green Vegetables - Eat these at least 3 to 4 times per week. Cruciferous vegetables such as brocoli, kale, brussel sprouts, garden greens and bok choy provide the body with Folate, Vitamin K, Vitamin A, Vitamin C as well as reduce inflammation and risk of developing cancer.
3. Whole Grains - Eat these at least two times a day. Foods such as rye, whole wheat, quinoa, oatmeal, barley or multigrains are a good soure of fibre, lower risk of heart disease and diabetes. They also make you feel full quicker so it’s easier to maintain bodyweight.
4. Legumes - These are low in fat and contain potassium, iron, magnesium and zero cholesterol. Try eat a bean-based meal at least once a week. These can be made into soups, stews, casseroles, salads or even dips.
5. Fish - Two to three portions of fish a week is recommended. Fish such as salmon, herring, bluefish, sardines, tuna or trout are great options. Fish is not only a low fat protein but is rich in omega 3 fatty acids, vitamins D and B2, calcium, iron,zinc,magnesium, potassium.
6. Berries - Fruit is essential in your diet everyday. Raspberries, blackberries,blueberries and strawberries all have great antioxidant properties, disease-fighting nutrients and, are amoung the top sources of vitamins and minerals.
7. Winter Squash - Pigmented dark orange and green colored vegetables such as butternut, acorn squash, sweet potato and cantaloupe provide high levels of alpha-carotene and beta-carotene which convert to a nutitious source of Vitamin A,C and Fiber. They reduce respiratory diseases, cancer, diabetes and arthritis.
8. Soy - A daily amount of 25g of soy is recommended as part of a low fat diet to help reduce cholesterol levels. Foods such as tofu, edamame beans, soy milk and texturized vegetable protein.
9. Flaxseed, Nuts and Seeds - 1/4 cup of nuts or 1 to 2 tablespoons of ground flaxseed should be included in your daily diet. Nuts are high in unsaturated fats, vitamins, minerals and fibre while flaxseed and almonds lower risk of heart disease and aid weightloss.
10. Organic Yogurt - Eat calcium-rich foods such as non-fat or low fat diary products at least 3 times a day. Calcium builds strong bones and ensures your heart, muscles and nerves function properly. Low fat skim milk, yogurt and cottage cheese are an excellent source of protein, provide several minerals, b vitamins, riboflavin and niacin.
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