Your diet should include a larger proportion of plant foods and a smaller proportion of animal foods. Physicians Committee for Responsible Medicine notes in "Healthy Eating for Life to Prevent and Treat Cancer," that a diet based on plant foods is healthier and benefits you more than animal foods do. Plant foods may lower your risk of cancer and cardiovascular disease and will also increase your intake of important nutrients such as calcium, fiber and protein.
Beans
There are many varieties of beans, including navy, black, white, kidney and garbanzo, that can improve your health. Beans are a notable source of fiber, which keeps your digestive system moving efficiently. Fiber also helps keep your arteries cleaner by sweeping buildup away. Beans are low in saturated fat and provide magnesium, potassium and folic acid as well. Beans can be used to make healthy tacos or burritos or added to pasta salad.
Nuts
Nuts are a good source of unsaturated fats, which are good for your heart and brain. Almonds, pistachios, pecans, walnuts and macadamia nuts all supply protein and fiber as well. Nuts should have a place in your diet, Physicians Committee for Responsible Medicine reports, because they can replace higher fat meat foods, such as hamburgers and steak. A handful of nuts each day will offer you these nutritional benefits and can be added to pasta, baked goods or just eaten plain.
Seeds
Seeds offer many of the same benefits as nuts do. Sunflower seeds and pumpkin seeds contain a good amount of protein and fiber, but are low in saturated fats, notes the book, "Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook." Seeds are also a notable source of magnesium, a nutrient your muscles and heart need to contract properly. Potassium is another nutrient in seeds that helps protect the health of your heart by encouraging proper beat and rhythm. Seeds also supply folic acid, a nutrient that can prevent birth defects. Seeds can be added to a green salad or sprinkled on pasta dishes or soups.
Fruits and Vegetables
You should aim to eat at least five servings of fruits and vegetables everyday as they provide a host of nutrients. Physicians Committee for Responsible Medicine recommends building your meals on plant foods such as fruits and vegetables. Including colorful produce in your diet will increase your intake of fiber, vitamin C, potassium and magnesium while decreasing your risk of cancer, diabetes and heart attack. Fill a green pepper with rice and vegetables to make a healthy stuffed pepper or eat a large fruit salad with yogurt and nuts for lunch. Two-thirds of each of your meals should consist of some type of fruit or vegetable.
References
- "Healthy Eating for Life to Prevent and Treat Cancer"; Physicians Committee for Responsible Medicine; 2002
- "Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook"; Bonnie Sanders Polin, Frances Towner Giedt and the Cleveland Clinic Heart Center; 2007
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