Certain dietary myths and popular weight busting diets
preach us horridly fallacious facts about some amazingly powerful
superfoods, and make us eliminate them from our diet. Foods like white
potatoes, cheese, dark chocolate and eggs, are given a bad name and that
deprives us of essential nutrients that are important for the success
of any healthy meal plan, be it for weight loss or a wholesome lifestyle.
Don’t concentrate your energies on what you shouldn’t eat, instead, think about all the essential nutrients
that your diet lacks and try to make up for their deficiency. You must
enjoy the taste of all the foods you enjoy, but be sure to substitute
calorie-rich and unhealthy ingredients with healthier ones.
7 Foods Missing From Your Healthy Diet
Here are 7 amazingly healthy foods that
pack heaps of nutrients, and deserve to be an essential part of your
wholesome lifestyle:
1. Nuts
Contrary to popular belief that claims
that nuts tend to trigger weight gain, they are actually extremely
healthy varieties amongst nuts that trigger weight loss, by filling you
up with healthy fats and energy. Nuts such as almonds, pistachio, and
walnuts are packed with protein, and healthy fats.
However, be sure to pick out small
portions of mixed nuts, which should be no more than a handful. And make
sure you don’t keep an entire bag or jar of nuts on your desk or in the
kitchen because that triggers overeating.
2. Dairy
Since dairy products like milk and
cheese are not added to most popular diets that are supposedly healthy,
and that causes us to ignore their countless health benefits, and the
fact that they contain powerful doses of potassium and calcium. Animal
milk contains 8 grams of protein, which is considerably lesser than the
protein content obtained from almond, soy or coconut oil.
Diary is a remarkable source of
potassium, and you mustn’t deprive yourself of all its nutritious
benefits without a concrete reason. However, if you want to cut down
your calories, be sure to pick out skimmed milk instead of the regular
one, and limit yourself to one cup a day. And similarly, pick out
low-fat cheese, and eat no more than one ounce every day.
3. Bread
Carbohydrates are extremely essential,
and for those who fear that they are the culprit for digestive ailments,
we recommend you to go ahead and enjoy a sandwich or two. Whole wheat
bread is a remarkable source of whole grains, and it also contains a
hefty dose of fiber, protein and several other key nutrients.
Fix yourself a healthy sandwich with two
or three slices of whole wheat bread, which you can pair up with turkey
and lettuce, tomatoes and tuna, grilled chicken, mustard and eggs,
tomato sauce and sausages, or some organic fruit jam and almond butter.
Be sure to pack yourself a healthy and
filling sandwich for lunch every day, but make sure the bread you pick
out says only whole wheat instead of flour on the label.
4. Indulge Mindfully
Let’s admit it, we all like to indulge
ourselves every now and then, but limiting your indulgences and being
mindful about them is essential for adopting a healthy and wholesome
lifestyle. You see, excesses like alcohol just can’t be a part of a
well-balanced and healthy diet.
However, you don’t exactly have to cut
out all your indulgences entirely, because that can affect your social
life by turning you into a health freak in front of your friends. Just
limit them to a mindful portion serving or quantity. For instance, pick
out sparkling water instead of alcohol, or a glass of wine, or vodka
instead of sugary beverages and smoothies.
Sugar delights and desserts are hard to
eliminate from one’s diet, therefore, the wiser thing to do is eat one
cookie instead of two, and one piece of cake instead of two. It’s better
to share one dessert with two other people to make sure you eat less.
But if you must indulge, try to make your desserts healthy with crunchy
fennel seeds, dark chocolate, dates, and plenty of nuts.
5. Pasta
Allow us to break the myth that pasta
causes weight gain, because you can’t gain weight unless you eat too
much of it. It all really boils down to your portion size and the
ingredients you add in your pasta dish.
The best way to make a pasta amazingly
wholesome is to pick out a healthy star ingredient for your meal, and
keep pasta as a side-line, for instance a light salad. Limit your
serving to no more than one cup, and steer clear of cheesy and creamy
sauces because they add up heaps of calories.
Always cook your pasta with plenty of
veggies, olive oil, and some shrimp or salmon to inject your body with a
powerful dose of protein, which will satiate your hunger and energize
your mind.
6. Eggs
Dietary myths claim that eggs are
harmful because they pack heaps of cholesterol, but research reveals
that they are an essential ingredient for any well-balanced or weight
loss diet. There are several studies that validate that eggs are safe
and healthy for patients who wish to regulate high cholesterol levels.
Truth be told, it’s not eggs that raise
cholesterol levels, but other dietary factors that cause them to
increase. In fact, doctors and nutritionists stress the essentiality of
eggs for a wholesome diet because of their powerful vitamin B12 dosage.
If you’re a vegetarian, eggs are all the more important to fill you up
with some non-meat protein, and eggs are truly your best source.
If you’re too sceptical about their fat
content, just stick to two eggs whites and one egg so you can cut down
the calories of the yolk without entirely giving up all its nutrients. A
three-egg omelette is a very healthy and filling breakfast that will
keep you satiated for hours. Oh and don’t limit your egg servings
exclusively for breakfast, you can add eggs to your casserole recipes,
rice, salads, spaghetti and much more.
7. White Potatoes
White potatoes are given far less credit
than they really deserve, because they are truly superfoods that pack a
powerful dose of fiber and potassium, without even increasing the
calorie count. However, what really matters is how you prepare your
potatoes. For instance, oily French fries or potato skins aren’t healthy
and they trigger weight gain. But mashed potato toppings are a healthy
pick to toss in salads, hummus, chick peas, salsa, mustard, sauces and
Greek yogurt.
So, which one of these essential
superfoods have you been depriving your body of? Remember, it’s always
better to research before believing dietary myths, because in most
cases, they’re not entirely true and factual.
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