World Food Day: 7 Healthy Foods to include in your Diet

Kamala Somasundaram

October 16, 2019

Weight loss has always been 80% about the right diet, and 20% about physical activity. Eating the right kind of food is crucial to any individual looking to achieve their fitness goals. This World Food Day, we take a look at 7 healthy foods that need to be a part of your diet.

1. Eggs

Once discounted due to high cholesterol content, whole eggs are now on most recommended lists again. High in protein, they are incredibly satiating and are known to keep you full for hours after your meal. Their versatility means you can consume eggs as part of any meal.

While the egg yolk does contain cholesterol, recent studies have found that dietary cholesterol, found in animal-based products, has little impact on one’s blood cholesterol levels. In addition to that, the yolk contains most of the egg’s minerals and vitamins. Research has further shown that eggs do not increase the risk of heart disease since consuming fat in moderate amounts is healthy.eggs

2. Leafy Greens

The perfect addition to any weight loss diet, leafy greens include vegetables ranging from kale and spinach to collards and swiss chards. Low in calories and carbs, and loaded with fiber, they have all the properties to make them ideal for weight loss.

Spinach, in particular, is rich in antioxidants. Ideally, they must be consumed raw, steamed, or lightly boiled. A good source of vitamins A, B-6, C, E, and K, the leafy vegetable is also known to contain minerals like selenium, zinc, copper, phosphorous, potassium, manganese, and calcium in abundance.

3. Sweet Potatoes

Sweet potatoes are rich in dietary fiber, potassium, and vitamins A, C, and B-6. When their nutrition values were compared to other vegetables, sweet potatoes ranked first with respect to vitamins A and C, iron, calcium, protein, and complex carbs.

4. Avocados

Although most fruits are rich in carbohydrates, avocados are loaded with healthy fats. In addition to this, avocados also contain good amounts of B vitamins, vitamin E, and vitamin K, along with having high fiber content. Studies have shown that regular consumption of the fruit can help lower blood cholesterol levels.

In spite of being rich in fat, their water and fiber content makes them less energy-dense than one would expect. To add to that, their incredible versatility as a food also makes them a perfect addition to a vegetable salad.avocado

5. Nuts

In spite of being rich in fat, nuts do not contribute to fat gain as one would expect. An excellent snack, they contain the right amounts of fiber, protein and healthy fats.

Studies have also proved that these foods can improve metabolic health while promoting weight loss. Some studies also associate the consumption of nuts with improved heart health. That said, it is important to consume them in moderation since their calorie count is still quite high.

6. Whole Grains

Over time, cereal grains have gathered a bad reputation. However, some types are definitely healthy. Certain whole grains are loaded with fiber, and contain a good amount of protein too.

Some examples of healthy whole grains are brown rice, oats, and quinoa. Both brown and white rice contain good amounts of resistant starch, to begin with. This helps improve insulin sensitivity. Oats, on the other hand, contain significant amounts of beta-glucans and soluble fibers. They, therefore, contribute to increasing satiety and improving metabolic health.

If you’re on a low-carb diet, it is ideal to avoid whole grains, thanks to their high carbohydrate content. That said, it is okay for one to consume whole grains if your body can tolerate them.

7. Fruit

Fruit is considered to be healthy by experts and laymen alike. Several studies have shown that people who eat fruit more tend to be healthier than those who do not. While this may not be enough to prove anything significant, fruits are known to have properties that make them weight loss friendly.

Although they contain natural sugar, they have a low energy density and take a little time to chew. In addition to this, their fiber content helps prevent the release of sugar into the bloodstream too quickly. More often than not, fruit can be a delicious and effective addition to one’s weight loss diet.fruits

Healthy Diets for a #ZeroHunger World

World Food Day 2019 aims to eliminate hunger from the planet, and achieve what we can call a ‘Zero Hunger World’. According to Food and Agricultural Organisation of the United Nations, “Achieving Zero Hunger is not only about addressing hunger, but also nourishing people, while nurturing the planet. This year, World Food Day calls for action across sectors to make healthy and sustainable diets affordable and accessible to everyone. At the same time, it calls on everyone to start thinking about what we eat.”

This World Foods, let us pledge to do all we can to ensure we adopt healthy diets for a #ZeroHunger world.

About the Author

Kamala has a Master’s degree in Food & Nutrition, and more than ten years of experience in the hospital and fitness industry. She has also completed a year’s tenure as a lecturer at Gold’s Gym Fitness Institute. Her expertise lies in Maternal & Child Health, Weight Management, Diabetes Management, Sports Nutrition, Diet Planning & General Health. She has been a part of Health Talks in over 15 MNCs in and around Bangalore. Kamala’s goal has always been to motivate her clients through their fitness journey and help them achieve their long-awaited health goals.

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