Healthy Food Salad Fanda Pune........ 2016 Tips
As the New
Year begins, health and
nutrition are on many people's minds. The big question we often hear asked is, "What should I eat to be healthy, lose weightand reach my goals?"
Well, you
won't find exotic fruits that claim to have magical powers on my list, but it
will highlight foods that you may have been avoiding, intentionally or not.
Here are my top foods to eat in 2016.
Fats
The low-fat
craze really took off about 40 years ago and still has a hold on the food
choices of many Americans. When ordering lunch or shopping the aisles of
the grocery store, many consumers check the fat grams and
choose accordingly. The trade-off when choosing low-fat foods is often a
very high carbohydrate intake with lots of sugar and refined starches. These
are not filling like fat are and do not provide needed nutrition.
Too many
carbohydrates can be just as much of a problem as too much fat and can raise
cholesterol levels, particularly triglycerides and blood sugar, and put excess
weight on your belly. Replacing some carbohydrates in the diet with healthy
foods that contain fats — such as avocados, olive oil, nuts, seeds, nut flours
and butters — will help create balanced, satiating meals with a greater
absorption of fat-soluble vitamins. Plus, if you eat "good fats," you may notice that
you don't get hungry so quickly after a meal, and may not need that afternoon snack anymore.
Eggs
Now that
you're open to eating more fat, it's time to talk about eggs. This is the
food that I get the most questions about. People are confused about whether
they're healthy or dangerous. I'm here to tell you that eggs are not the scary
villains they've been made out to be. We
used to think that dietary cholesterol, such as that from eggs, raised our
blood cholesterol and our risk
for heart disease. Now we know that most people are able to tolerate eggs
without any effect on their blood cholesterol. Note that just as some people
are sensitive to sodium, there are those who are sensitive to dietary
cholesterol and benefit from a limited intake. Eggs are a satisfying
combination of protein and fat, with 7 and 5 grams, respectively.
Greens (Other
than Kale)
Kale is awesome, but there can be too much of
a good thing. Variety is of
huge importance in the diet as that is how we ensure that we get all the
different nutrients that our body needs to thrive. Greens such as Swiss chard,
collard greens, dandelion greens, mustard greens and the greens that top beets,
turnips and radishes each have their own unique nutritional benefits. They also
have distinctive tastes and uses. Rotate your greens to reap a medley of
benefits and never get bored.
In 2015, we
learned so much about the gut micro-biome and how it is a
crucial foundation of health. The amount and types of bacteria in our guts
can affect everything from mood and brain function to digestion and metabolism.
Consuming fermented foods is one of the best ways to nourish your gut, both
with pre- and probiotics. A healthy gut should have a large amount and
diversity of good bacteria, but many people find themselves with unbalanced digestive
flora. Fermented foods, including kimchi, sauerkraut, kefir, tempeh and miso,
have huge quantities of good bacteria (measured in colony-forming units, or
CFUs). For instance, recent investigations at the University of Florida showed
10 billion CFU per milliliter of kefir!
Herbs and
Spices
More than
garnishes and flavor enhancers, herbs and spices can play powerful roles in
fighting oxidation, inflammation, bacteria and viruses. Turmeric, garlic,
oregano and cinnamon can, among their other functions, prevent or reduce the
risk of heart disease, diabetes, Alzheimer's disease and other chronic
inflammatory diseases. Herbs and spices are an easy — and tasty — way to add
potent nutrition to your meals.
