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Eating A Variety Of Meals Keeps You Healthy

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A balanced diet is very essential for our well-being. Eating a variety of meals keeps you healthy. Foods that are rich in anti-oxidants, wholegrain and important fatty acids are beneficial which would mean we need to make important lifestyle changes.


Beneficial effects of variety in meals:


Foods high in anti-oxidants are helpful in getting rid of the free radicals in the body which cause cell damage.  This in turn cuts back the risks of Alzheimer’s and also diabetes. Anti-inflammatory effects are also seen which in turn are helpful in people with cardiac health problems too. The Antidiabetic food center conducted research and have suggested that multiple foods are better than a single variety of foods in order to achieve the balance the body needs. Variety in foods helps to reduce:


  • Diabetes

  • Cardiovascular (heart and circulation) disease

  • Cancer.


5 Major Food groups:


A balanced diet across the 5 food groups in recommended doses maintains a healthy well balanced diet with adequate nutrition. Each food groups contains at least one nutrient essential for the body. Example milk has protein, calcium and riboflavin. Some vegetables have Vitamin C while others have high folate like the greens. Most variety comes from fruits, vegetables and grains.


1. Fruits-  Fruits of all kinds are beneficial to the body and having a fruit in the morning or evening won’t hurt. Instead of drinking ready made, shop bought juices it is better to make fresh fruit juice at home. Eating whole fruit is always better than the juice since the fiber is also included.


2. Vegetables- Several vegetables have useful and beneficial nutrients such as folate as in spinach and greens, Vitamins and iron in others. Raw vegetables are easy to be sliced up and had on the go with a dip or dressing. Carrots or celery on the side is always good and cucumbers sliced are even better.


 


3. Lean meat, fish, poultry, eggs, nuts, legumes and tofu – All of these can provide protein and omega-3 fatty acids. It’s easy to include a mixture of protein into snacks and meals. The egg white is healthy to go as omelets and scrambled. Tofu is high in protein too.


4. Bread, cereals, rice, pasta and noodles – Grains and cereals come from a wide variety of sources including breakfast cereals, wholegrain breads and biscuits, rice, barley, corn and varieties of multigrain pasta are nutritious.


5. Milk, yoghurt and cheese – All of these provide the necessary calcium, protein and necessary vitamins the body requires. Eating a diverse range of dairy foods including milk, cottage cheese, yogurt and other types of cheese are beneficial to the body.


 


Image credit: ifood.tv  and fitatoned.blogspot.com

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