Everybody wants to be healthy and eating a healthy diet is the best way to prevent diseases and to feel energetic throughout your life.Foods determine the health factor of an individual therefore,it is essential that you understand the benefits of eating healthy .The foods which you consume decide  how your body look and feels.Negative diet can cause some severe consequences but on the other hand  following  a healthy diet leads to live longer and stronger.To achieve success, plan a healthy diet in small phases which you can manage rather than a big change and make sure  to follow the diet plan with determination and commitment .From breakfast to dinner the foods you choose matter the most and in this article I would show you the 5 foods that will leave you satisfied and also healthier.


Oatmeal is an excellent breakfast food which consists of omega 3 fatty acids,folate,potasium and fibre.Eating oatmeal daily reduces the level of cholesterol and also reduces the risk of developing heart diseases.The enormous amount of  fibre present in oatmeal helps remove the bad cholesterol  and also absorbs a huge quantity of water and makes you feel full longer and it regulates blood sugar levels.Oatmeal also has other essential vitamins,protiens and complex carbohydrates.One cup of oatmeal contains 150 calories ,4 grams of fibre and 6 grams of protien and has low levels of fat.Oats also contain phytochemicals which reduces the risk of developing cancer and since it consists of minerals and fibre it is advisable for pregnant women to consume oats on a regular basis.Oats are also a  great source of vitaminE, B1 and B2 and and can be eaten on a regular basis to reduce stress.


It is recommended to eat 5 servings of vegetables since eating vegetables reduce the risk for heart attack and stroke.Vegetables are  important source of many essential nutrients like vitaminA , vitaminC ,  fibre and potassium  so eating vegetables prevents the body from developing kidney stones and strengthen the bones.They are also used to detoxify our body from harmful substances since vegetables consist of antioxidants in huge amount which remove the toxic substances from the nerves and from the skin.Vegetables are also used as herbal medicine for diabetes as it helps in reducing the blood and urine sugar levels.So it is highly recommended to include vegetables in your regular diet to get the essential nutrients required for basic functioning of our body.


There is a common statement that eating one apple a day will keep doctors out at bay .This statement makes sense since apples are delicious and are loaded with vital nutrients and vitamins .Individuals who eat 1 apple a day are less likely to develope diabetes.The calories in apples are very low and it satisfies hunger so it can be a part of a healthy diet that promotes weight loss. People who eat apple daily are less prone to heart diseases. BLUEBERRIES are used to  reduce fats and eliminating the risk of developing cancer and diseases.They are also called as antioxidant super fruit  because of the high content of antioxidants.Blueberries provide an excellent source of vitaminA and it is used to improve the vision.The antioxidants in blueberries prevents cell damage and reduces early aging.So  make sure to allocate some space in your plate for apples and blueberries.


Spinach are leafy green vegetables which consists of fibre ,antioxidants that combat high blood pressure and the presence of fibre helps in digestion and reduces the blood sugar level.Spinach are rich in vitamin A and vitamin K which promotes healthy skin and maintains the strength and density of our bones.Because of the presence of folate spinach are used to improve the cardiovascular system of our body.Spinach are versatile foods since they can be eaten raw or by cooked.It is recommended to eat raw spinach since cooked spinach might lose some nutritious value but before consuming raw precautions should be taken to clean it properly and it should be free from germs.Iron is essential for preventing the skin from getting damage and eating spinach is useful in that sense as one cup of spinach contains 6 g of iron .


One whole egg contain 73 calories and 5 grams of protiens and all 9 essential amino acids.It is a common myth that regular consumption of eggs cause heart diseases but recent studies reveal that regular consumption of eggs may prevent from strokes , heart diseases and breast cancer.Eggs are rich in sulphur and it helps in the growth of hairs and nails.Eggs are considered as an excellent post workout  food because of the presence of high protien content.Leutin , an antioxidant present in egg was useful in protecting eyes from damage.It is recommended to eat eggs at breakfast since eating eggs will make you feel fuller for a much longer time so you can reduce your carvings.


  •  Make sure to drink atleast 2 litres of water a day to hydrate your body.
  •  Calculate the required calorie intake and eat the right number of calories to maintain your weight.
  •  Avoid junk foods and make sure to eat a lot of fruits and vegetables.
  •  Select a variety of foods from all kinds of foods groups like grains and diaries.
  •  Check the nutritional facts and calories of each foods before consuming.
  •  Don't skip breakfast as it is the most important meal of the day.  
  •  Keep a food journal  as it is the most important tool for weight  loss.  
  •  Eat slowly and chew your foods thoroughly as it is helpful in reducing your carvings and burns a few calories.   

Nutrtion plays an important role in shaping your body therefore,concentrate more on your nutrition as a popular statement says that 80% of your body is made in the kitchen and 20% of your body is made by physical fitness.Try not to eat dinner close to your sleep one must have a gap of atleast 3-4 hours between dinner and the time of going to sleep and also avoid large meals at night as it hampers your body in many ways.Hope this article injects a lot of useful information in the readers  mind and feel free to post your comments.                  

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