Add Some Healthy Foods To Your Diet

It is easy to add some healthy foods to your diet or replace unhealthy choices with foods that are good for you.

Try replacing some of the unhealthy, processed grains in your diet with whole grains. This will add more fiber, vitamins and minerals to your diet. Eat quick-cooking brown rice instead of white rice. You will add fiber, minerals and vitamins E and B-6 to your diet.

Instead of a sandwich for lunch, cut a whole wheat pita in half and fill with tuna or chicken salad made with low-fat salad dressing or fill with vegetables (lettuce, sliced cherry tomatoes, chopped cucumbers, sliced black olives, sliced bell peppers) topped with low-fat plain yogurt.

Instead of adding butter, margarine or sour cream to your baked potato, try topping it with salsa or a light sprinkle of parmesan cheese.

Yogurt is filled with probiotics - a good bacteria that aids in digestion. Eating probiotics has also been shown to boost the immune system. Top your morning cereal with yogurt instead of milk for a filling breakfast. Or, use yogurt instead of sour cream as a topping for potatoes or a dip for vegetables.

Sweet potatoes are one of the best vegetables you can eat. They are high in vitamin C, potassium and fiber. Add applesauce or crushed pineapple to peeled, cooked sweet potatoes to make a moist, sweet potato dish.

Raw nuts like almonds and walnuts are filled with healthy omega-3 fatty acids. They help your immune system, your digestive system and your heart. They may even help lower your cholesterol level. Make sure you eat these nuts raw. Add them to a salad instead of croutons or chop them and add them to yogurt. You can even add nuts to your diet by eating a handful as a snack.

Tomatoes are high in vitamin C and also contain minute quantities of potassium, iron, magnesium and phosphorus. Eating fresh tomatoes as well as tomato sauce or tomato juice boosts your immune system and increases your body’s ability to fight infection.

All beans (pinto, kidney, black, or navy beans—even chickpeas and black-eyed peas) provide fiber, folate, and flavonoids, which are important to maintaining your health. Try them in soups, salads, burritos, or mixed with rice or pasta. Make a tasty bean dip and serve with low-fat baked tortilla chips.

In the past, people were often told to avoid chocolate. However, chocolate is actually filled with heart-healthy antioxidants and, as long as it contains at least 60% chocolate, you can benefit by eating a square or two of chocolate after a meal as dessert.

Home-made smoothies will add dairy, fruit and fiber to your diet. There are many combinations of ingredients you can use to make a delicious smoothie. Fruits, yogurt, peanut butter, wheat germ, low-fat cottage cheese, granola, coffee, and spices can all be added as you choose. One easy example is to blend until smooth: ½ cup skim milk, ½ cup strawberries or sliced bananas, and ½ cup fat-free yogurt. Add spices and sweeteners if you wish.


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