hiii!
I'm becoming more health-conscious when it comes to food coz realised that my daily nutrition is no where near the recommended amount! Other than fats and carbs which exceed the amount daily :(
Here's a website about various types of healthy food: http://www.prevention.com/food/healthy-eating-tips/worlds-top-25-healthiest-foods
and the best way to eat each one, to get maximum benefit
1. Egg - Ok to have 1 daily. Yolk has lots of essential nutrients too, and whites are protein-rich
2. Greek Yoghurt - fortified with more protein and thicker than regular yoghurt. Will just stick to homemade
3. Fat-Free Milk - Calcium is v important and most of us are deficient!
4 & 5. Salmon and Lean Beef - N.A.
6. Beans - Rich in protein, Ca, Mg, K. Recommended: 3 cups of beans/week. Use in salads, stuffed baked potatoes, veggie chili or pureed for sandwich spreads
7. Nuts - essential nutrients in various types. Eat in moderation as they're calorie-rich. Keep a jar of chopped nuts in the fridge, and sprinkle 1 tbsp on cereal, salads, stir-fries, or yogurt. Or have 2 tbsp as a snack
8. Edamame and Tofu - contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins. Eat whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones
9. Oatmeal - (always reminds me of elderly ppl food) rich in fibre, cuts risk of heart-disease and diabetes. Eat 1/2 cup daily - preferably unsweetened. For a versatile breakfast, top with different combinations of fruit, yogurt, and nuts
10. Flaxseed - most potent plant source of omega-3 fats. Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it preground, and keep it refrigerated.
11. Olive Oil - full of heart-healthy monounsaturated fats (MUFAs), which lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It’s rich in antioxidants. Best to get extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine
12. Avocado - Great source of MUFAs and other key nutrients. But they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fat food or condiment, such as cheese or mayo
13. Broccoli - Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower is great for heart-disease. Best is to steam broccoli lightly as it releases the maximum amount of sulforaphane (anti-cancer properties)
14. Spinach - Rich in lutein (in egg yolks), iron and folate. Cook frozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish with dinner a few times a week
15. Tomatoes - Rich in lycopene (anti-oxidant). Quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 200°C oven for 20 minutes and serve as side
16. Sweet Potatoes - Rich in beta-carotene (Vit A) (like carrots, squash, kale, and cantaloupe). Have medium baked sweet potato instead of fries
17. Garlic - decreases BP. Key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds
18. Red Peppers - Best source of Vit C (even better than fruits!)
19. Figs - Rich in K (but less than banana) and Ca. Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such as chevre or Brie
20. Blueberries - Rich in anti-oxidants. Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits.
21. Asian Pears - 10g fibre. Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.
22. Lychee - Rich in polyphenols. Serve by peeling or breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries.
23. Apples - Lowers risk of lung cancer and heart disease (not pie version obviously!). Have one as an afternoon snack, or add slices to sandwiches or salads.
24. Guava - 250% of RDA of Vit C per serving! Buy guava juice, or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful of strawberries, 1/2 cup soy milk, and a few ice cubes.
25. Dark chocolate - (YAY!!!) Rich in flavonoid anti-oxidants. Better to take 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a mid-afternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget
Another website with more healthy food (but no time to write here now): http://healthland.time.com/2012/10/01/guide-the-31-healthiest-foods-of-all-time-with-recipes/
And some more websites to browse:
1. 20 healthy smoothies: http://www.prevention.com/food/cook/20-healthy-smoothie-recipes
2. Weight-loss smoothies: http://www.prevention.com/weight-loss/flat-belly-diet/smoothies-weight-loss-flat-belly-smoothie-diet-recipes
3. More smoothies: http://www.prevention.com/food/cook/green-smoothie-diet/berry-good-smoothie
4. Detox smoothies: http://www.prevention.com/weight-loss/diets/25-delectable-detox-smoothies
5. Nutrients missed daily: http://www.prevention.com/food/healthy-eating-tips/5-nutrients-even-healthy-women-miss
I'm becoming more health-conscious when it comes to food coz realised that my daily nutrition is no where near the recommended amount! Other than fats and carbs which exceed the amount daily :(
Here's a website about various types of healthy food: http://www.prevention.com/food/healthy-eating-tips/worlds-top-25-healthiest-foods
and the best way to eat each one, to get maximum benefit
1. Egg - Ok to have 1 daily. Yolk has lots of essential nutrients too, and whites are protein-rich
2. Greek Yoghurt - fortified with more protein and thicker than regular yoghurt. Will just stick to homemade
3. Fat-Free Milk - Calcium is v important and most of us are deficient!
4 & 5. Salmon and Lean Beef - N.A.
6. Beans - Rich in protein, Ca, Mg, K. Recommended: 3 cups of beans/week. Use in salads, stuffed baked potatoes, veggie chili or pureed for sandwich spreads
7. Nuts - essential nutrients in various types. Eat in moderation as they're calorie-rich. Keep a jar of chopped nuts in the fridge, and sprinkle 1 tbsp on cereal, salads, stir-fries, or yogurt. Or have 2 tbsp as a snack
8. Edamame and Tofu - contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins. Eat whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones
9. Oatmeal - (always reminds me of elderly ppl food) rich in fibre, cuts risk of heart-disease and diabetes. Eat 1/2 cup daily - preferably unsweetened. For a versatile breakfast, top with different combinations of fruit, yogurt, and nuts
10. Flaxseed - most potent plant source of omega-3 fats. Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it preground, and keep it refrigerated.
11. Olive Oil - full of heart-healthy monounsaturated fats (MUFAs), which lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It’s rich in antioxidants. Best to get extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine
12. Avocado - Great source of MUFAs and other key nutrients. But they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fat food or condiment, such as cheese or mayo
13. Broccoli - Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower is great for heart-disease. Best is to steam broccoli lightly as it releases the maximum amount of sulforaphane (anti-cancer properties)
14. Spinach - Rich in lutein (in egg yolks), iron and folate. Cook frozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish with dinner a few times a week
15. Tomatoes - Rich in lycopene (anti-oxidant). Quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 200°C oven for 20 minutes and serve as side
16. Sweet Potatoes - Rich in beta-carotene (Vit A) (like carrots, squash, kale, and cantaloupe). Have medium baked sweet potato instead of fries
17. Garlic - decreases BP. Key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds
18. Red Peppers - Best source of Vit C (even better than fruits!)
19. Figs - Rich in K (but less than banana) and Ca. Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such as chevre or Brie
20. Blueberries - Rich in anti-oxidants. Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits.
21. Asian Pears - 10g fibre. Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.
22. Lychee - Rich in polyphenols. Serve by peeling or breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries.
23. Apples - Lowers risk of lung cancer and heart disease (not pie version obviously!). Have one as an afternoon snack, or add slices to sandwiches or salads.
24. Guava - 250% of RDA of Vit C per serving! Buy guava juice, or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful of strawberries, 1/2 cup soy milk, and a few ice cubes.
25. Dark chocolate - (YAY!!!) Rich in flavonoid anti-oxidants. Better to take 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a mid-afternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget
Another website with more healthy food (but no time to write here now): http://healthland.time.com/2012/10/01/guide-the-31-healthiest-foods-of-all-time-with-recipes/
And some more websites to browse:
1. 20 healthy smoothies: http://www.prevention.com/food/cook/20-healthy-smoothie-recipes
2. Weight-loss smoothies: http://www.prevention.com/weight-loss/flat-belly-diet/smoothies-weight-loss-flat-belly-smoothie-diet-recipes
3. More smoothies: http://www.prevention.com/food/cook/green-smoothie-diet/berry-good-smoothie
4. Detox smoothies: http://www.prevention.com/weight-loss/diets/25-delectable-detox-smoothies
5. Nutrients missed daily: http://www.prevention.com/food/healthy-eating-tips/5-nutrients-even-healthy-women-miss
