Eating healthy isn’t always easy, but committing to a healthy diet can be one of the smartest decisions you can ever make. In today’s world time is a major constraint to eating healthy food. People find it very difficult to prepare their own meal at home every day, hence they find outside food as an alternative to this. Doesn’t matter if you order your food from a trusted person or from a nearby local restaurant which is clean and hygienic, some sort of risk is always there. This is because every food joint or tiffin providers have to make food at a large scale and if they try to keep each and everything pure and healthy they will have to devote more time and money. This is why it is always recommended to prepare your own food at home as you will take care of all your needs and you will be very much conscious in what you include in your diet. Hence, it is very much important to Eat Healthy every day. Eating well also means leaving out or only rarely consuming foods that are high in added sugar, saturated fat, and sodium. That includes most fast food, full-calorie sodas, processed snacks like chips and crackers. It is okay to relish on your favourite fast food or dessert once in a while, but make it a point to include healthy food in your diet every day. Here’s a couple of reason why eating healthily is important for your body and mind:

1.Increases productivity and efficiency.

2.Save money on future health problems.

3.Enhances your mood and makes you feel light throughout the day.

4.Reduce stress.

5.Regulates weight.

6.You tend to live longer and happier.

Small changes over time result in big payoffs. Hence, make up your mind and gift yourself a great healthy life by eating good food every day. Here’s a list of few items that you should include in your everyday diet to look and feel healthy:

1.Berries :

a.Berries are rich in fibre and they help in promoting weight loss. They also help in digestion maintaining a healthy digestive system.

b.Raspberries have anti-cancer properties thus slashing down the risk of cancer. A cup of strawberries roughly has 3mg of fibre and is rich in Vitamin C.

c.Blueberries contain antioxidants which help in reducing the risk of Cancer, Heart diseases, Age-Blindness and Memory Loss.

d.Intake – ½ cup is equal to one fruit and one vegetable serving per day.



2.Eggs :

a.Eggs are a source of high-quality protein and it is very good to include them in your diet.

b.It is said that having scrambled egg and toast for breakfast every day makes you feel more satisfied and you tend to eat less for lunch.

c.Egg yolk contains Lutein & Zeaxanthin—two antioxidants that help in keeping our eyes healthy.

d.Lutein also shields the skin from UV damage.

e.Intake – However you like it; Boiled, Scrambled or omelette. 1 per day is good enough.



3.Beans :

a.Beans are extremely nutritious as they contain a plant-based source of iron.

b.3/4th of a cup of cooked beans consists of approx. 13mg of iron content.

c.Beans are also considered to be rich in fibre.

d.They help in maintaining the blood cholesterol levels in the body.

e.They also contain high-quality protein and should be accompanied with grains such as rice for effective intake of the protein content.

f.It is also ranked among the top antioxidant foods.

g.Intake – 1 cup a day should be preferred with brown rice.



4.Nuts :

a.Nuts contain unsaturated fats which help in maintaining a healthy heart.

b.Studies of Seventh-Day Adventists (a religious denomination that emphasises healthy living and a vegetarian diet) show that those who eat nuts add, on an average, an extra two and a half years to their lives.

c.Walnuts contain – alpha-linolenic acid (ALA), an omega-3 fatty acid which helps in reducing the risk of heart-related problems.

d.They also help in reducing bad LDL cholesterol and increases good HDL cholesterol.

e.Intake – 4-5 nuts a day.



5.Cinnamon :

a.This spice improves the sugar in the blood and is a must-have for diabetes patients.

b.Intake – ½ to 1tbsp per day.



6.Flaxseeds :

a.Acts as estrogen by blocking the estrogenic receptors in the cells. It also helps in slashing down the risk of breast cancer in women.

b.Its anti-inflammatory power helps in healing acne and asthma.

c.It helps in regulating the cholesterol level in the body.

d.Good for hair and skin and it also helps in promoting weight loss.

e.Intake – Sprinkle them on Yogurt or Cereals. 1tbsp a day.




7.Oats :

a.Oats contain high-quality fibre and are a great alternative to heavy meals that are consumed for breakfast.

b.Oats also contain Beta-glucan, which is an immunomodulator which helps make your immune system smarter. 1 cup of oats a day helps to lower blood cholesterol by about five percent and heart attack risk by about 10 percent.

c.Intake – 1 cup a day.



8.Olive Oil :

a.Olive Oil contains antioxidants which protect the artery wall from cholesterol buildup and helps in reducing the bad LDL cholesterol and increases the good HDL cholesterol.

b.Intake – 1tbsp every day.



9.Sweet Potatoes :

a.Sweet potatoes are very good for your health. They contain Vitamin C which is good for eyes and bones. It also helps in keeping the immune system healthy.

b.It was termed as the most nutritious vegetable on land by the Centre Of Science.

c.Intake – 2-3 mashed potatoes every day. Can be topped up with a little butter.



10.Yogurt :

a.Contains good bacteria which is responsible for a good gut health and also helps in preventing age-related intestinal illness.

b.It also contains calcium which helps in building bones and reduces the risk of occurrence of inflammatory bowel disease, ulcers, urinary tract infections and vaginal yeast infections.

c.Intake – 1 cup a day.






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