Are you looking for a way to improve your health and live longer? Consider changing your diet. It’s not always easy to make healthy changes, but it’s worth it. This article will discuss the benefits of eating healthy foods and why you should consider making some changes. We’ll also provide some tips on transitioning, including discussing the benefits of digestive health supplements. Then, you’ll find a list of 22 foods that you should include in your diet to reap the rewards. So read on to learn more.
What Eating Healthy Looks Like
Many people think that eating healthy means going on a crash diet. This couldn’t be further from the truth. Eating healthy is all about including healthy foods you enjoy in your diet and making sustainable changes that you can stick with for the long haul. It’s about finding a way of eating that works for you and your lifestyle.
It’s also important to remember that some effort is needed. Healthy eating isn’t always easy, but it’s worth it. And when you do make healthy changes, your body will thank you. You’ll have more energy, better digestion and a more robust immune system. Not just that, but science also says that there’s a good chance you’ll live longer. So read on to learn more about making healthy changes that will benefit you for years to come.
How to Transition to a Healthy Diet
Making the switch to a healthy diet can be difficult, especially if you’re used to eating unhealthy foods. Here are a few tips to help make the transition easier:
1. Start by making small changes
If you try to overhaul your entire diet all at once, you’re likely to fail. Instead, start with small changes and gradually build on them.
2. Find healthy foods you enjoy
If you don’t enjoy the foods you’re eating, you’re less likely to stick with your diet. So find healthy foods you like and include them in your diet.
3. Make a plan
It’s much easier to stick to a diet when you have a plan. So make a plan for how you’re going to make the switch to healthy eating and stick to it.
4. Be patient
It takes time for your body to adjust to new eating habits. So be patient and give yourself time to adapt.
5. Use supplements
When we change our eating habits, especially when we’ve done a lot of damage to our gastrointestinal systems, it can take some time for our gut to heal and for our immune system to recover. In the meantime, supplements can help. So consider using natural digestive enzymes when switching to a healthy diet.
22 Foods You Should Include in Your Diet
Now that you know how to switch to a healthy diet, it’s time to learn about the foods you should include in your diet. Here is a list of 22 healthy foods that you should consider adding to your diet:
1. Spinach
Spinach is a nutrient-rich superfood packed with antioxidants, vitamins and minerals. It’s also low in calories and carbs and high in fiber.
2. Kale
Kale is another nutrient-rich superfood high in antioxidants, vitamins and minerals. It works well in salads, with sauteed veggies or pulsed in a shake.
3. Blueberries
Blueberries are high in antioxidants and vitamins. They make a great snack or addition to your breakfast cereal, yogurt or a smoothie.
4. Broccoli
Broccoli is a wonderful source of fiber, vitamins and minerals. It’s also low in calories and carbs. Steam it until it glows green. Never boil it. Otherwise, you may lose the nutrients.
5. Garlic
Garlic is a powerful ingredient that has anti-inflammatory and antibacterial properties. It’s also a good source of minerals like manganese and vitamin B6.
6. Coconut Oil
Coconut oil is a healthy saturated fat with anti-inflammatory and antibacterial properties. It’s excellent for cooking and adding to your food. You can also keep some aside to use as a beauty product for hair and skin.
7. Olive Oil
Extra virgin or cold-pressed, olive oil is a healthy monounsaturated fat with anti-inflammatory and antioxidant properties. It’s great for cooking or adding to your salad dressings.
8. Lentils
Lentils are a high-fiber and high-protein food packed with vitamins and minerals. They come in various forms and make a great addition to salads and soups, a side dish or even a main course.
9. Quinoa
Quinoa is a gluten-free grain high in fiber, protein and vitamins. It cooks in just 15 minutes and makes a great addition to salads, soups or a side dish — instead of rice or potatoes.
10. Sweet Potatoes
Sweet potatoes are truly a superfood. A single sweet potato contains around four grams of protein, 25 percent of your daily fiber and 11 times the recommended daily intake of vitamin A.
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11. Spaghetti Squash
Spaghetti squash is a low-carb and high-fiber vegetable that is an excellent substitute for pasta. It’s also loaded with vitamins and minerals.
12. Mushrooms
With so many types to choose from and wide availability nearly everywhere, mushrooms are a great addition to any diet. They’re low in calories and high in nutrients, including antioxidants.
13. Asparagus
It gets a bad rap for that whole smelly pee thing, but honestly, if you’re not adding asparagus to your diet, you’ll be missing out on a lot. Asparagus is a great source of fiber, vitamins (especially A and C) and minerals (including potassium and calcium).
14. Bell Peppers
Did you know bell peppers have more vitamin C than oranges do? Not only that, but they’re also a good source of vitamin A and other antioxidants. Enjoy them in a variety of colors and prep them however you want. They’re delicious cooked or raw.
15. Beets
No healthy diet is complete without beets. They’re great food for your liver, as they contain betalains which have been researched for their ability to regenerate liver cells. Eat them cooked alongside some beef or in a salad.
16. Spirulina
A gift from the ocean, spirulina is a blue-green algae high in vitamins, minerals and antioxidants. It generally comes ground up, making it easy to add to your smoothies for a quick nutrient boost.
17. Avocados
Versatile and delicious, avocados are a great source of healthy monounsaturated fats, fiber and vitamins. Add them to your salads, sandwiches or just eat them with a spoon and a sprinkle of sea salt.
18. Bananas
Bananas are a great source of dietary potassium, vitamin C, dietary fiber and manganese. They’re great for people weaning themselves off sugary foods as they’re a nice, sweet snack.
19. Chicken
Chicken is a great source of lean protein. It’s also rich in B vitamins like niacin and essential minerals like selenium. Grill it, bake it or poach it. There are endless ways to cook chicken and make it a part of your healthy diet.
20. Beef
Grass-fed beef is a healthy source of protein, CLA and omega-3 fatty acids. It’s also a good source of vitamins B6 and B12.
21. Salmon
Aside from being a delicious and versatile food, salmon is a healthy source of protein, omega-3 fatty acids and vitamin D.
22. Eggs
Often called nature’s perfect food, eggs are a high-quality protein source and are also low in calories and carbs. They are also a good source of a dozen important vitamins and minerals.
Other Components of a Healthy Lifestyle
In addition to the foods listed above, a healthy lifestyle should also include plenty of water, exercise and sleep. Some people find that they need to gradually make some dietary changes to avoid digestive issues. In these cases, supplements like natural probiotics, fiber and omega-3 fatty acids can be helpful.
No matter what you choose to eat, make sure that you enjoy it and that it is sustainable for you. There is no one-size-fits-all solution when it comes to eating healthy. What works for one person may not work for another. The most important thing is to find what works for you and stick with it.
Article Submitted By Community Writer