Healthy recipes include foods that are rich in all the essential nutrients required for good health. Devoid of all kinds of processed foods and foods high in sugar and salt, healthy recipes should include ‘loads’ of veggies, and fruits in them. Proper selection between healthy and unhealthy choices of food items also help in preparing home-made healthy recipes
Add colorful fruits and vegetables to your diet
Fruits and vegetables are the foundation of a healthy dietthey are the best low calories diet and high in nutrition, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal and your first choice for a snackaim for a minimum of five portions each day. Eat a rainbow of fruits and vegetables every daythe brighter the better.
Eat more healthy carbs and whole grains
Make healthy carbohydrates and fiber sources, especially whole grains a part of your everyday diet, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in antioxidants and low in calories. They help protect against coronary heart disease, certain cancers, and diabetes.
Studies have shown people who eat more whole grains tend to have a healthier heart.
Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites. A bowl of Quaker Oats breakfast will help control your heart diseases.
Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not wholegrain.
Fiber: An essential component of a healthy diet
Dietary fiber, found in plant foods (fruit, vegetables and whole grains) is essential for maintaining a healthy digestive system. Fiber is a major support of a healthy recipe by helping you feel full faster and for a longer amount of time, and keeping your blood sugar stable. A healthy diet contains approximately 20-30 grams of fiber a day, but most of us only get about half that amount.
Put protein in perspective
Protein gives us the energy to keep going. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.
Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts.
Add calcium & vitamin D for strong bones
Calcium and vitamin D are essential for strong, healthy bonesvitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Great sources of calcium include:
Dairy products, which come already fortified with vitamin D.
Dark green, leafy vegetables, such as kale and collard greens
Dried beans and legumes
Limit sugar, salt, and refined grains
It is okay to enjoy sweets in moderation, but try to cut down on sugar. Sugar causes energy ups and downs and adds to health problems like arthritis, diabetes, osteoporosis, headaches, and depression.
Give recipes a makeover. Often recipes taste just as good with less sugar.
Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it! Try sparkling water with lemon or a splash of fruit juice.
Eliminate processed foods. Processed foods and foods made with white flour and white sugar causes your blood sugar to go up and down leaving you tired and sapped of energy.
Salt itself is not bad, but most of us consume too much salt in our diets.
Limit sodium to 2,300 mg per day, the equivalent to one teaspoon of salt. Most of us consume far more than one teaspoon of salt per day.
Avoid processed, packaged, restaurant and fast food. Processed foods like canned soups or frozen meals contain hidden sodium that quickly surpasses the recommended teaspoon a day. BOLA TANGKAS