At a time when childhood and adult obesity along with fast food lifestyles are two issues of great concern and importance to the overall health and future of the nation, it is vital that individuals and families have a list. of healthy foods to ensure proper nutrition and avoid unnecessary weight gain. Instead of stopping by at the nearest burger joint, try preparing meals at home. Although meals at home may require more time and energy, it is worth the effort and the benefits certainly outweigh any drawbacks that meals at home may present. When buying meals to make at home, it is important to know which foods are nutritious and which foods are simply empty calories. While eating at home is healthier than the fast food alternative, knowing the right foods to buy is essential to a healthy diet.
Items on a healthy food list include vegetables, fruits, low-fat dairy, beans and legumes, grains, nuts and seeds, seafood, poultry, and other lean meats. These elements include, but are not limited to:
o Vegetables: asparagus, carrots, peas, kale, mushrooms, potatoes, spinach, pumpkin, tomatoes, and yams.
o Fruit: apples, blueberries, blueberries, oranges, pears, pineapple, raspberries and watermelon
o Low-fat dairy products: low-fat or fat-free cheese, skim or 1% milk, yogurt
o Beans and legumes: black beans, lima beans, navy beans, pinto beans
o Grains: brown rice, corn, oats, whole wheat
o Nuts and seeds: cashews, peanuts, pumpkin seeds, walnuts
o Seafood: salmon, scallops, shrimp, tuna
o Poultry and other lean meats: chicken, turkey, venison
Organically grown foods are recommended to promote health, and whole foods are generally healthier than processed foods. If you are concerned about bland taste, there are plenty of healthy herbs and spices that can be used to add flavor and pizazz to any meal. Herbs and spices include but are not limited to:
or cayenne pepper
or chili powder
or cinnamon
o Curry powder
or Ginger
or Garlic
or rosemary
or thyme
When shopping, it is important to have a food list on hand. Having meals and recipes determined in advance will help shoppers limit their food purchases to only the items on the list. This will help curb the urge to buy unhealthy foods, including snacks. The list alone is not enough, as the buyer must exercise willpower and control while shopping. The individual must also exercise their willpower to restrict fast foods from their diet.
Creating and sticking to a healthy food list is one of the best ways to start and lay the foundation for not only healthy eating, but healthy living as well. Many people feel that eating healthy is expensive and out of budget. While some organic foods can be a bit more expensive, there must be a healthy alternative to choose from so that your diet doesn’t break your belt or wallet.