Despite having access to a wealth of healthful and nutritious food options, the typical American diet has an adverse effect on people’s wellbeing.
It is because of a few food myths that are perpetuated by influential groups in society, such as the media and scientists.
Veggies
Eating plenty of vegetables is known to have numerous health benefits. Not only are they packed with essential nutrients like antioxidants and vitamins, but they may help lower your risk for chronic illnesses like heart disease or certain types of cancer as well as lower blood pressure and improve digestion. Additionally, vegetables help promote good hygiene too!
Unfortunately, many people struggle to incorporate vegetables into their diets due to a lack of taste or unfamiliarity with how to prepare them. But eating more veggies doesn’t have to be difficult if you are willing to make changes within your routine.
Eating a variety of vegetables is one of the easiest ways to increase your daily servings and reach the recommended daily amount. But it may take some time for you to become used to eating veggies, so don’t be disheartened if you experience some initial resistance at first.
Once you become more accustomed to eating more vegetables, it will become easier for you to incorporate them into your daily routine in an enjoyable way that makes them seem like part of your favorite meals. Start by making vegetables a regular part of your breakfasts (try baking vegetables into sweet breads or blending pureed veggies into smoothies), lunches, and dinners.
You can increase your vegetable intake throughout the day by including them in snacks, especially if you find yourself not very hungry between meals. Aim to fill half of your plate with vegetables and try new veggies at each meal.
Vegetables are packed with fiber, which helps to slow digestion and promotes a sense of fullness. Plus, many contain significant amounts of water which may aid in weight loss efforts.
Beans
Beans are one of the healthiest foods you can eat, as they contain protein, fiber and other essential nutrients. Not only that but beans may aid with weight loss while providing you with a satisfying feeling of satiation.
Beans can be enjoyed alone or in a variety of dishes such as soups, salads and stews. Dry beans are especially cost-effective compared to canned varieties and often offer more flavorful options.
If you’re hesitant to incorporate beans into your diet, start by adding them in small amounts. Begin with a few servings of cooked beans per day and increase as tolerated. You could also experiment with lentils and split peas for easier digestion.
When it comes to beans, you’ll want to ensure you are getting a sufficient source of potassium. According to Harvard Health, this mineral helps regulate blood pressure and may reduce the risk of chronic heart disease and high cholesterol, among other benefits, according to Louisa Paine, RDN at ZOE.
Additionally, soluble fiber from beans can slow digestion and make you feel fuller for longer. It plays a significant role in the “second-meal effect,” an effect which helps regulate blood sugar levels by activating glucagon-like peptide 1 and cholecystokinin, both of which help suppress hunger and cravings.
Beans also boast a low glycemic index, making them ideal for people with diabetes or those looking to prevent it.
Fruits
Fruits are an abundant source of essential nutrients for the body, including fibre, water and essential vitamins and minerals. Consumed in moderation, a diet consisting solely of fruit can help you to maintain a healthy weight by providing essential fiber, water and essential vitamins and minerals.
Fruits may have a high sugar content, but that does not make them bad for you. In fact, the natural sugars found in fruit work differently for your body than added sugars found in processed sweets and cakes.
Fruit contains fructose, unlike the artificially added sugars found elsewhere. Therefore, fructose has a different impact on the body than other sugars because it’s metabolized more slowly by the body and does not lead to as much weight gain as other types of sugar.
Many fruits, such as apples and strawberries, contain beta-carotene which may aid weight loss. Furthermore, their antioxidants protect cells and give you a feeling of renewed vigor.
Resveratrol, an antioxidant found in grapes, has been scientifically proven to aid your body’s breakdown of fatty acids and accelerate fat burning, making weight loss more efficient and effective.
Fruits have other health benefits as well, like reducing blood pressure and relieving muscle fatigue after exercising. Furthermore, certain fruits help dilate your blood vessels so more oxygen-rich blood can reach your muscles.
If you’re trying to shed some pounds and don’t know which fruits are ideal for weight loss, Fitelo has put together a list of some of the most beneficial options below. In particular, pineapple is an ideal option as it’s low-calorie yet juicy – guaranteeing you feel full faster!
Meat
No matter your culinary preferences, food plays an integral part of life. Making nutritious choices can keep you healthy and help extend both physical and mental lifespans. Meat contains many beneficial nutrients like protein, fiber, vitamins, minerals and antioxidants; however, excessive consumption may lead to health issues.
One study revealed that consuming half a serving of red meat daily significantly increases your chances of developing type 2 diabetes by 48%. Meat also contains high amounts of cholesterol and saturated fat, both which may contribute to these increases in risk.
At the end of the day, it’s your decision what’s best for your health and wallet. To start, try making meat-free meals a regular part of your week by swapping meat out for vegetables, beans and other lean proteins in soups, salads and stir-frys.
To successfully plan out your diet, it’s best to create a game plan ahead of time. Doing this will make it easier to stay on track and prevent that awful “what should I eat?” question from cropping up.
When it comes to eating the right foods, remember that there’s no single solution. You may need to do some research and experiment before finding a diet that fits your lifestyle and preferences.