You are what you eat -- you might have heard that expression from either a parent, a teacher or a doctor at some point in your life. The truth of the matter is that following a healthy diet plays an important role in maintaining proper weight and in lowering your risk of developing chronic health problems, such as diabetes and heart disease. Several nutritious foods and drinks can enrich your daily diet.
Fruits
Including fresh fruit in your diet will have quite an impact on your health. Citrus fruits such as oranges, lemons, grapefruit and limes contain vitamin C and might lower your risk of developing cervical, stomach, lung and esophageal cancer. Berries of all kinds are rich in antioxidants such as vitamins A and C, which help boost your immune system. Watermelon and mangoes are high in vitamins C and A and are rich in potassium, which can lower blood pressure. Papaya, kiwi and pineapple are all filled with enzymes that might help fight allergies, autoimmune diseases and various types of cancer. Add fruits to breakfast cereals, smoothies and salads, or eat them as a healthy snack throughout the day.
Vegetables
Eating vegetables every day can help lower your risk of developing a variety of diseases. Leafy greens such as kale, spinach, Swiss chard and dark-leaf lettuces are high in folic acid, calcium, magnesium and other vitamins and minerals. They might reduce your risk of stroke, heart disease, osteoporosis and some types of cancer. Sweet potatoes and carrots are rich in beta carotene, potassium and iron, and might lower your chances of developing heart disease. Broccoli is high in folic acid and fiber, which helps improve digestion. The antioxidants found in tomatoes can slow degenerative diseases and improve your immune system. All types of beans contain fiber and protein, and might help prevent various types of cancer. Use vegetables in salads, soups, on sandwiches or eat them fresh every day.
Whole Grains
Eating whole grains can help control your insulin levels and might reduce your chances of developing type 2 diabetes. Whole grain foods also fill you up for a longer period of time, which can help control your weight. Foods made from whole grains are filled with fiber, folic acid, B vitamins and carbohydrates that provide fuel for your body. Choose brown rice; whole wheat, whole grain or oat breads; wheat pastas; and whole grain cereals over products made with white flour.
Fish, Poultry and Eggs
Considered an excellent source of protein, fish, poultry and eggs are healthy additions to your daily diet. Fish, especially wild salmon, is rich in omega-3 fatty acids, which might lower your risk of developing heart disease or having a sudden heart attack. Serve fish in wraps, salads or in kid-friendly tacos. Chicken and turkey are both high in protein and low in saturated fat, making them a heart-healthy food. Use chicken and turkey in soups, in chili or in salads. Eggs contain amino acids that help build proteins in the body and have a high choline content, which aids in brain development. Eliminate the yolk if you have high cholesterol, diabetes or heart disease.
Drinks
Water is essential for good health and helps your body eliminate waste, absorb nutrients, transport oxygen to cells and regulate body temperature. You should drink at least six to eight 8 oz. glasses of water each day. Green tea is a healthy drink that contains polyphenols, which might lower your risk of developing certain types of cancer, heart disease and stroke. Consuming one to two servings of milk daily can help your body get the calcium it needs to build strong teeth and bones. Choose low-fat and skim milk for cooking, baking or drinking.
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