10 Healthy Foods for A Tasty and Nutritious Diet
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10 Healthy Foods for A Tasty and Nutritious Diet. Healthy diet food is very easy to get from traditional markets to supermarkets. These foods contain a variety of nutrients that are not only beneficial for weight loss, but also support overall health.
To achieve a stable and long-term ideal weight, it is not recommended to go on a diet, excessively reducing the calorie content of the diet. Ideally, a healthy diet is done by cutting about 500 calories from the body's daily calorie needs.
Not only that, the healthy diet foods you consume must also contain various important nutrients that the body needs to continue to function properly.
A variety of healthy foods for food nutrition
The following are some types of food, different types of healthy foods for diet that you can consume:
1. Fruits
Fruits, especially those high in water and fiber, such as bananas, strawberries, watermelons, and apples, can make you feel full, thus preventing overeating. The content of vitamins and minerals in them is also in accordance with the nutritional norms of the body.
You can eat healthy foods for this diet in various ways, such as eating them directly, processing them into juices or smoothies, and mixing them into fruit salads. However, make sure you don't process these fruits with added sugar.
2. Vegetables
In addition to fruits, healthy diet foods also include vegetables such as broccoli, spinach, cauliflower, and carrots. This vegetable is low in calories and high in fiber, which can make you feel full for longer, so it can control your appetite.
To enjoy this vegetable, you can consume it as an addition to salads or smoothies, as well as steamed or stir-fried as a side dish.
3. Fish
Fish is a nutrient-rich food ranging from protein, omega-3 fatty acids, to vitamins and minerals such as vitamin D and selenium. This combination of nutrients provides fish with many health benefits, including weight loss.
However, you should limit your intake of high-mercury fish, such as tuna and cod, to 150-300 grams per week. Alternatively, you can also opt for low-mercury fish such as catfish, salmon, and sardines.
4. Nuts
One of the problems that is usually difficult to overcome when following a diet is avoiding unhealthy snacks such as fried foods, chips, and sweets. Excessive snacking can not only interfere with your diet plan, but it can also increase your risk of heart disease, stroke, and diabetes.
If you're feeling hungry and want to snack, try choosing healthy snacks like almonds, peanuts, and walnuts. These various healthy foods for the diet contain fiber and protein, which can make you feel full for longer, so the desire to snack is reduced.
5. Dark Chocolate
In addition to nuts, dark chocolate can also be chosen as a healthy diet snack. Dark chocolate is able to reduce excessive appetite by reducing the production of ghrelin, which is the hormone that causes hunger.
However, healthy foods for this diet should not be consumed in excess. The reason is, although dark chocolate is classified as healthier and can be consumed as a snack for diet, dark chocolate has a fairly high calorie content.
6. Green tea
Several studies prove that green tea is able to increase metabolism in the body and burn fat faster, and can also suppress appetite, so it is useful to consume it while dieting.
However, you should not drink green tea in excess. This is because the caffeine content can cause insomnia, headaches, and heart palpitations in the chest if consumed in excess.
7. Tofu Tempeh
Processed soy products, such as tofu and tempeh, are a good source of protein to support the success of a diet program. The nutrients in both healthy foods for this diet are known to make you feel full for longer and not feel hungry.
There are various ways to process these two foods, from steaming, baking, frying, to frying.
8. Eggs
Eggs, especially boiled ones, are often used as a healthy food for diets. These foods are rich in protein, which can provide a feeling of fullness for longer and prevent excessive appetite.
Not only that, but eggs also have a low glycemic index. This means that eggs cannot cause spikes in blood sugar levels, so they are safe for those of you who have diabetes.
9. Kimchi
This fermented product from Korea is also a healthy food for food nutrition. The ingredients used to make kimchi, such as radish, kale, and red chili, can boost metabolism, prevent excessive hunger, and accelerate the burning of calories and fat, thus helping you lose weight.
In addition, due to its beneficial Lactobacillus bacterial content, kimchi is also known to boost the immune system, maintain a healthy digestive system, and prevent vaginal fungal infections (vaginal candidiasis).
10. Sweet Potatoes
Due to its fiber and diosgenin compounds, these tubers are also part of a healthy diet for diet. This is because these two ingredients can provide a more long-lasting satiety effect and suppress appetite, so they can lose weight.
How to enjoy and process sweet potatoes is not difficult, you just need to steam, boil or bake several sweet potatoes at once until tender, then eat the cold sweet potatoes directly or with other foods.
In addition to the different types of foods listed above, you can also consume other healthy foods and drinks, such as whole grains, brown rice, whole-grain bread, and low-fat milk.
Not only do you need to stick to a healthy diet, but you also need to exercise regularly, at least 30 minutes every day or 150 minutes every week while dieting. Exercise can speed up the body's metabolism and burn more fat.
The various healthy foods for the diet above can really help you lose weight. However, if you feel that there is no change or you have a specific medical condition, see your doctor to determine the type of diet that suits your condition.
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