Consumption of healthy foods every day is very necessary to meet daily nutritional intake. You also don't need to be confused, because there are a variety of healthy food choices that are easy to find near you and the prices are relatively affordable.
The body needs nutrients and energy obtained from food to function properly. In the body, the food that enters will undergo a process of digestion and absorption of nutrients. Therefore, the consumption of healthy foods is important to fulfill nutrition and maintain a healthy body.
In addition to being a source of nutrition and energy for the body, regularly eating healthy foods can also provide many benefits, ranging from increasing immunity, strengthening muscles and bones, reducing the risk of chronic disease, improving digestion, to maintaining an ideal body weight.
Wide Choice of Healthy Food
There are several healthy food choices that are good for you to consume, including:
Vegetables
Vegetables are included in the type of healthy food because they contain many important nutrients, such as fiber, vitamin A, vitamin C, vitamin K, magnesium, calcium, iron, folate, and potassium, which are very good for health.
In addition, vegetables are also rich in antioxidants that can protect the body from free radical damage and reduce the risk of various chronic diseases, such as coronary heart disease, type 2 diabetes, and cancer.
Here are some vegetable options that you can easily find:
- Mustard
- Broccoli
- Carrot
- Cauliflower
- Cucumber
- Tomatoes
- Water spinach
- Lettuce
- Spinach
Besides being easy to find, vegetables are also easy to process in various ways, from boiling, sauteing, to steaming.
Fruits
In addition to vegetables, fruit also contains a variety of nutrients that the body needs, such as fiber, minerals, vitamins, and antioxidants. Some types of fruit that are popular because they are rich in nutrients include:
- Apple
- Avocado
- Orange
- Banana
- Avocado
- Berries, like blueberries and strawberries
In addition, several other fruits such as cherries, grapes, pineapple, kiwi, lemon, and mango, can also be good choices for consumption.
Meat and eggs
Meat is a healthy food because it is rich in nutrients. Lean beef and chicken breast contain the highest protein and iron, even lower fat content compared to other types of meat.
In addition to meat, eggs are also included in a healthy diet. Besides being high in protein, eggs also contain complete nutrients, ranging from vitamins, minerals, unsaturated fats, to antioxidants.
Nuts and seeds
The next healthy food that is full of nutrients are nuts and seeds. Examples are peanuts, cashews, almonds, chia seeds, pumpkin seeds, and sesame seeds.
Nuts and seeds are not only high in protein and fiber, but are also rich in vitamins and minerals such as magnesium and vitamin E.
Fish and other seafood
Fish and other seafood, such as shellfish and shrimp, are also healthy food choices that are rich in omega-3 fatty acids and iodine.
A study shows that meeting the intake of omega-3 can reduce the risk of developing various diseases, including heart disease, dementia, and depression.
Some types of fish and seafood that are good for consumption are salmon, sardines, tuna, shellfish, and shrimp.
Milk and its products
Milk contains lots of vitamins, minerals, animal protein, and good fats. In addition, milk is one of the best sources of calcium. To get the nutrients found in milk, you can consume it directly or consume processed products, such as cheese and yogurt.
Recognize Foods to Avoid
In order to avoid various diseases, such as diabetes, high cholesterol, and heart disease, eating healthy foods is not enough. You should also limit or avoid intake of foods or drinks that are high in calories and low in nutrients, such as:
- Foods and drinks high in sugar, such as soft drinks, packaged juices, and energy drinks
- Fast food or junk food, such as french fries, fried chicken, and processed meat
- Packaged snacks that are high in saturated fat, such as sausages, candy, ice cream, cakes, and biscuits
Consumption of healthy foods can affect the overall condition of the body. So, start eating healthy foods with balanced nutrition to maintain and improve body health.
So that you don't get bored, eat healthy foods with different types every day or combine these kinds of foods so that the nutrients you get are more diverse.
In addition to eating healthy foods, you must also meet the needs of body fluids by consuming at least 8 glasses of water every day. However, make sure the drinking water you consume comes from a protected and hygienic source.
In addition, try to always apply a healthy lifestyle with adequate rest and regular exercise. If necessary, consult a doctor for advice on healthy foods that suit your body's needs.