Healthy Meals to Eat Everyday You Should Know!



Healthy Meals to Eat Everyday You Should Know!

If you are concern to your health, then it is crucial to have healthy meals to eat everyday in order to have healthy body.

Dieting is hard but eating is easy. Just by eating right, you are able to have healthy body and live longer.

Healthy meals to eat everyday for heart health

Heart disease has becomes disease killer in U.S.  Finds out how of these heart healthy foods that can help to lower your heart disease risk. These foods are not only good for heart health; overall, it is good for your entire health.

  • Yogurt. Yogurt has probiotics organism that serve as battalions bacteria in your body. Yogurt will boost your immune system and also protect against cancer.
  • Whole grain. By eat whole grain lower risk of heart disease. Whole grains have antioxidants, Phystosterol and phytoestrogen that protect heart from coronary disease.
  • Raisins. There is research that shows antioxidants in raisins fight bacteria growth that can cause inflammation and gum diseases.
  • Beans. Just by having half cup of cooked pinto beans daily can lower cholesterol. The soluble fiber in this food is the reason why this food is best for heart health. Choose black beans as it has richer fiber.
  • Salmon/fish.
  • Tomatoes. This is great soruce for Vitamin A, potassium, Vitamin C and fiber. Tomatoes have high content of lycopene which work with vitamin and mineral to help aid disease prevention. Lycopene is also benefit in decrease risk of prostate, skin, stomach cancer, bladder as well as reduce risk for coronary artery disease.  Take 22 mg lycopene a day that equal with 8 red cherry tomatoes or a glass of tomato juice is perfect.
  • Bananas. Banana contain with rich of potassium that help to maintain heart function in normal and balance the sodium and water. Potassium will help excess sodium that contributes to heart disease.
  • Sweet potatoes. This is other food source that have contain with rich potassium.

The healthy carbs meals to eat everyday

We all know that carbs is main source of foods that take most portion in our meals. Due to healthy concern, try to replace your carbs with these healthy carbs source that not only makes you feel full, but also energize throughout day.

  • Spinach. The favorite “Popeye’s” food is rich with omega 3 and folate. This will prevent risk of heart disease, osteoporosis and stroke. Spinach also become 1 of 10 salad greens that healthier than kale.
  • Blueberries. Blueberries are great for prevention to cancer, diabetes and memory changes problem. Blueberries content with rich Vitamin C and A that also boost cardiovascular health. Take a cup of blueberries a day or you also can choose half cup or dried or frozen.
  • Walnut. Walnut is better than salmon in healthy omega 3 content. It is loaded with more anti-inflammatory polyphenol. A serving of walnuts is good for heart health.
  • Oat. Oat is soluble fiber which lowers the risk of heart disease.
  • Nut milk. Nut milk does not have any saturated fats that safe to health.

How to have healthy meals to eat everyday

After we discuss about healthy foods that improve your health, then the next thing that also important to discuss is how you combine these great foods source. Healthy eating is important to have balance diet. Here are what you next to do when you take your meals.

  • Schedule your meals time. Take your meals and small snack every ¾ hours. This will prevent you from feel binges and also prevent the blood sugar crushes. This also will help your body to fuel the metabolism.
  • Combine your food into good healthy food combination. In each of meals, make combination of protein (dairy product, beans, nuts, meat, and eggs) with fiber (fruit and vegetables, whole grains). When these foods are eat together, it will take longer to digest than simple carbohydrates and make you stay feel full longer.
  • Get up, drink water and move around. This will serve you with great activity throughout the day. Wake up from your bed and drink a water to make your body absorb nutrients better from foods.

Boost your energy when you take your activity and maintain healthy with healthy foods.

Examples of healthy meals menu to eat everyday

Here is example of meals menu that you can try if you want to have healthier meals.

  • Breakfast:  1 ½ cup cooked oats. This will be digested on your body slowly and make you feel fuller for next couple hours till the lunch time come. For protein, add fat free milk, yogurt or a hardboiled egg. For apple, choose one-half cup of mixed berries fruit that offer you more vitamins and fiber.
  • Small snack: to avoid big mealtime binges, eat every ¾ hours to keep your energy up in day. To source of fiber and protein, eat an apple with cheese or handful nuts. You also can choose berries and yogurt. Tips for you, take small bites and sit. While you chewing, there are more nutrients absorbed on your body.
  • Lunch: build up your lunch meals with rainbow salad meals from vegetables and fruit.   Mixed dark, leafy greens and pile with protein, colorful vegetables and good fats. You can try this salad mix: peppers bells, carrots, tomatoes, and mushroom. This will serve food combination of vitamin, antioxidants and minerals.
  • Afternoon snack. Choose handful high fiber cereal, fiber protein mix for your afternoon snack. You can have banana with tablespoon of peanut butter or almond butter.
  • Dinner. Start your dinner with soup. Have low fat broth soup, and combine with grilled salmon. It is lean protein source that provide healthy fats, omega 3. You can add cooked vegetable such as sauté broccoli or spinach.
  • Dessert. End your day with slices of apple with honey, chocolate drizzled over half cup of berries, or orange juice water.

When you realize that health is very important, then you cannot ignore to have healthy eating and balance food nutrient. These healthy meals to eat everyday examples can lead you as guide to have better healthy in future.