Diet-Friendly Foods for a Diet-Friendly Lifestyle

The goal of a diet-friendly lifestyle is to eat more nutritious foods and limit high fat and added sugar foods. You can enjoy your favorite foods, but eat them less often.

Choose foods and beverages that are low in saturated fat, sodium (salt) and added sugars. Think about rotating meals to include 떡볶이밀키트 different healthy options.

Protein

Protein’s runaway popularity may have started with Atkins, but it’s still a diet staple thanks to its benefits for healthy weight loss and building muscle. It also provides a host of other healthful nutrients such as zinc, iron and B vitamins. It’s important to vary your protein sources as some lack essential amino acids (nine can be obtained from food and the other five are only generated in healthy bodies under certain conditions).

Choose lean meat and poultry, skinless fish and seafood, beans and peas, eggs and dairy foods, such as yogurt. Add tofu and tempeh for easy, vegetarian-friendly protein choices. These plant-based proteins have the added benefit of a variety of other healthy nutrients as well. They’re also a good source of iron and fiber.

Vegetables

Unlike fruit, vegetables contain fibre, which helps you feel full. They also provide vitamins, minerals and plant chemicals, which may protect against disease.

Whether something is classified as a fruit or vegetable can depend on culinary and cultural traditions. For example, carrots and squash are often considered vegetables, but tomatoes are a fruit.

The vegetable category also extends to the roots of plants such as potatoes, cassava and yams. These starchy veggies are sometimes called root vegetables.

Vegetables provide a variety of nutrients, including potassium, which regulates blood pressure. They also contain folate, a B vitamin that helps you make red blood cells. Try to include a rainbow of vegetables in your diet each week. Aim for green, orange and yellow veggies, along with dark leafy vegetables.

Fruit

Fruit gets a bad rap for being high in sugar, but “nature’s candy” offers a host of health benefits. Eating whole fruit lowers your risk for diabetes, provides fiber and supplies vitamin C and other vitamins and minerals. Pomegranates, for example, are rich in a compound called furanocoumarins, which may reduce chronic inflammation and help prevent heart disease.

Watermelon is one of the best fruits for weight loss, as it is 90% water and has less than 90 calories per cup. But try to choose a variety of fruits to get the full spectrum of beneficial plant chemicals. Avoid canned and frozen fruit with added sugar or syrup and limit juice, which loses many of the water-soluble nutrients. Fresh, boiled or steamed vegetables and fruits keep their nutrients better than those cooked in oil or fried.

Dairy

Dairy includes any food or drink made from the milk of mammals. It’s an important source of protein and calcium which helps with bone health – but many people avoid dairy due to intolerance, allergies or as part of a vegan diet.

The word dairy comes from Middle English dayerie or deyerie, which means ‘dairymaid’. Originally, the term meant a person who kept or worked at a dairy, but now it more commonly refers to any food or drink that contains milk – like cheese and butter.

Most foods in the dairy group are recommended to be low-fat and should contain calcium, such as milk, yogurt, kefir, koumiss and fortified soy milk. However, some of these are high in sodium and should be consumed sparingly.

Meat

Meat is the flesh of an animal that is eaten as a food. It is a major source of protein, iron and vitamins B12 and K. Some people choose not to eat meat (vegetarians) or any foods made from animals (vegans). Others may eat only certain types of meat (such as grass-fed, organic beef).

Meat can be healthy and nutritious when it is prepared in a way that limits saturated fat and cholesterol. It is also a good source of iron, vitamin B6, and niacin. However, if eaten in excess, it can contribute to weight gain and heart disease. Some people also have concerns about the environmental impact of raising and slaughtering animals for meat.