We work around the struggles of a new expert everyday regarding what foods we can or cannot eat. What is healthy, what is not and the list of frustration grows over time. In this blog we will go over some foods you should be having everyday.
Food isn't always a simple decision or choice, but as many of us have wondered before, why do we eat the foods we eat? Subconsciously there is a lot of thought that goes into the choices regarding the food we pick to eat.
If we look at things from an evolutionary point of view, the only reason we ate was to survive. We kept hunting for food and as that should be - it was the most basic thing we had to achieve or that empty need that needed fulfilment.
As time has gone by, in today's day and age food is all around us and we do not need to worry about simply "surviving". We as humans make the choice at times, eating for entertainment. On the other hand, we sometimes only eat food because it is time to eat food.
There is a simple table that can explain the 3 main reasons we eat the foods we do based on these simple factors.
1.Food Factor
2.Individual Factor
3.External Factor
There are a few things that will affect the kinds of food we consume:
*Visual appeal
*Palatability
*Energy density
*Addictiveness
The way food smells, looks and taste play a big role in determining what choose to eat. Healthy food can be amazing, especially if we spruce it up with some colour to make it more palatable and the key point we want to achieve is to consume food that is more nutrient dense than energy dense.
Individual factors:
*Insensitivity to hunger and fullness
*Eating rate or impulsivity
*Abnormal eating
*Sleep
*Mood
*Stress
*Lifestyle
*Genetic factors
*Knowledge and experience
*Physical activity
Our appetite depends on our state of hunger, this means the majority of factors are individual. This would also depend on what and when we ate our last meal.
We can sometimes develop a poor relationship with food and as a result - eating disorders. Our lifestyle depends on where and what we eat, when we are too stressed we tend to choose food types according to our current mood and our sleep cycle (too little sleep). Eating healthy comes hand in hand with physical activity, unless we treat it like as if it is a punishment or compensation for eating junk foods.
External factors:
*Availability
*Food access
*Parental and social influences
*Social surroundings
*Advertising (TV/Media)
A lot of external factors influence the kinds of food that we will consume. The strongest point on the list will be availability, we can only consume what is available from our local shops and the same goes for our environment at home. We mostly eat the food we keep at home, and we can alter the the accessibility of our food by keeping all the healthy items right in the front of our fridge where we can easily see it.
The social norms in our surroundings can impact our food choices, if you are out for brunch with a bunch of friends, chances are you are not likely going to have a healthy salad for lunch.
And the way the media tries to appeal to our tastebuds with the ads we see on TV can also affect the choices we make, we tend to like a brand we can associate with depending on the celebrity advertising it and the message the ads try to convey.
Make the best descisions you can in the given moment. Below are some food choices that you should be having daily
1. Fish
Eat plenty of fish, which are high in healthy omega 3 fatty acids, and smaller portions of red meat to reduce your risk of diseases like stroke, heart disease and cancer.
2. Broccoli or the cruciferous vegetables
These foods are rich in nutrients including glucosinolates, which are key in detoxification processes. These are best served raw or quick-steamed for five to ten minutes
3. Beets
No matter which color – red, yellow, golden – or which part – root or greens – they contain a wonderful variety of protective carotenoids. Evidence suggests their dietary nitrates can be converted to nitric oxide and improve endurance exercise.
4.Spinach and other leafy green vegetables
These are packed with lutein and zeaxanthin: nutrients that can help protect against macular degeneration.
5.Kale
It’s a green leafy veggie that is loved chopped in salad or cooked with onion and garlic. It is nutrient dense, has lots of antioxidants and can help lower cholesterol.
6.Peanut butter (Organic)- no sugar added
It has protein, carbs and natural sugars. It’s a great recovery food
7.Almonds
Almonds have a lot of vitamin E, which protects against macular degeneration as well as cataracts. We recommend eating just a handful a day.
8.Mangoes
They are low calorie, high in fiber and vitamins A and C. They also have other vitamins, minerals and antioxidants and have been linked with multiple health benefits.
9.Blueberries
Blueberries are excellent frozen because they will cool down your oatmeal with bonus fiber and antioxidants. They contain resveratrol, like red wine without the alcohol, hangover or extra calories.
10. Mediterranean eating habits
We know that physical fitness helps your mental health, so in general, eat throughout the day and don’t miss meals or depend on snacks too much. Ideally, eat a Mediterranean-style diet with lean meat and lots of vegetables and make sure you keep your weight within a healthy range.
11.Quinoa
It is a tasty grain you can cook in savoury or sweet dishes. It is high in fiber and protein and has a low glycemic index compared to some other carbs.
12. Legumes
Legumes such as chickpeas (garbanzo beans) are a great healthy snack item that can actually provide a lot of flavor depending on how you prepare them. You can make a jalapeño-cilantro hummus or even roasting whatever peppers are in season and incorporating those into a hummus. Using the hummus as simply a healthy dip or to add a flavour profile to any wrap or sandwich instead of a mayonnaise-based spread can result in a healthy, savoury meal.
Here are the 12 Foods you should be having regularly to maintain a healthy lifestyle and healthy weight.
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