This Healthy Food Guide Is Your Go-To Source Of Nutritious Ingredients

The food you eat makes a big difference to your health and quality of life. Although eating healthy is fairly simple, it's a good practice to have a healthy food guide or a healthy diet menu at your disposal as a ready reckoner. Although the current trend of different types of diets and diet plans can cause confusion. So when looking for healthy foods to eat everyday, what you should remember is that the diet chart you follow gets the basics correct. A balanced and healthy diet should include foods which help in fulfilling the nutritional value while maintaining good health and reduce the risk of disease.

So we've come up with insight on how you can build your own balanced diet and we've made some healthy food and healthy lifestyle recommendations too. For many people, eating healthy is skipping on tasty pizza and pastas and eating a lot of salad. If you don¡¯t know a healthy and balanced diet or if you are struggling with delicious and healthy recipes then you are reading the correct article. Here you find everything healthy and delicious at the same time.

A useful list of healthy foods for a healthy life

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Fruits and berries: Rich source of nutrition-

Apple:

Apple are high in fibre, vitamin C, and numerous other antioxidants. They are very wholesome and you can one whenever you feel hungry between meals. This is a healthy food which can be included in your breakfast as well.

Avocados:

Avocados aren't just a fad, they're really different than most of the fruits because they are loaded with healthy fats instead of carbs. Avocados are not only creamy and tasty, they are high in fiber, potassium, and vitamin C.

Bananas:

This fruit is said to be one of the best sources of potassium. They are quite rich in vitamin B6 and fibre as well. You can add bananas to your smoothies and pancakes for a filling meal.

Oranges:

Orange is the perfect fruit that is a source of vitamin C. What else can you expect more from oranges? They are high in fibre and antioxidants.

Strawberries:

Strawberries are highly nutritious and low in both carbs and calories. They are loaded with vitamin C, fibre, and manganese. Not to mention strawberries are yummy too.

Blueberries:

Blueberries are the most powerful source of antioxidants. These are delicious in taste and can be added into your snacks and breakfast.

Other healthy fruits:

Other health fruits including cherries, grapes, grapefruits, kiwifruit, mangoes, melons, peaches, pears, plums and raspberries.

Eggs:

Eggs are considered as one of the most vital food as they contain a lot of protein and help in building body mass. Eggs aren't just protein rich, they are a source of good fats too.

Meats:

Meat is healthy if it is unprocessed and gently cooked meat is a great source of nutrition.

Lamb:

Grass fed lambs in particular are a rich source of omega 3 fatty acids.

Chicken breasts:

Chicken breast is low in fat and calories but extremely high in protein. This can helps in getting the necessary mass gain.

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Nuts and seeds:

Nuts are high in calories and fat which makes people assume that they can lead to weight gain, but you should know that nuts can also help in losing weight. These foods are perfect in taste also they are loaded with nutrients including magnesium and vitamin E. They are ready to eat snack thing as they do not require any preparation.

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Vegetables:

Vegetables are the most concentrated source of vitamins and nutrients. So, all those times your mum asked you to eat your veggies, you probably should have. But it's never too late, add these to your healthy foods chart.

Bell peppers:

Easily available, these come in different colours - red, yellow and green. These can be added to different food preparations to add colour and taste to the dish. Bell peppers are a great source of antioxidants and vitamin C so they're healthy too.

Broccoli:

Broccoli is a vegetable that tastes great both raw or cooked. It¡¯s an excellent source of fibre and vitamins C and K and contains loads of protein when compared to other vegetables.

Carrots:

The best thing about carrots is that you can eat them raw! Plus they are an extremely good source of nutrients, fibre and vitamin K. Carrots contains a good amount of carotene which have numerous benefits for skin and mucus membranes.

Cucumber:

Cucumbers are considered as one of the most healthy and hydrating vegetables and has loads of fibre and carbs. It also contains a good amount of vitamin K and water which is good for keeping your skin healthy.

Garlic:

This healthy vegetable is good for your stomach and digestion and it also helps in developing your immunity.

Seafood and fish:

Seafood is very healthy and nutritious, especially rich in omega 3 fatty acids and iodine.

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Grains:

Grains have a heavy dose of carbs so people on a low carb diet should avoid these.

Brown rice:

Rice is considered most popular cereal and it is a staple food for more than half of the world¡¯s population. Here brown rice is fairly nutritious with a decent amount of fibre, vitamin B1 and magnesium.

Oats:

Oats are incredibly healthy, they are infused with powerful fibres which provide numerous benefits like reducing cholesterol, controlling blood sugar and reducing weight.

Quinoa:

Quinoa has become incredibly popular in recent years. It¡¯s tasty grain is high in nutrients such as fibre and magnesium. It is an excellent source of plant based protein.

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Legumes (beans):

Green beans:

Green beans, are a rich source of protein and is popular across the world.

Kidney beans:

Kidney beans are loaded with various vitamins and minerals. The only thing which you should focus on is the cooking part - these should be eaten only when completely cooked.

Peanuts:

Peanuts are great in taste and high in nutrients and antioxidants. Several studies suggest that peanuts can help you lose weight.

However, take it easy on the peanut butter as it has so many calories.

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Easy healthy breakfast options:

Avocado toast with eggs:

This would give you the right amount of nutrition and taste at the same time.

Start with a lightly toasted slices of whole-grain bread with some smashed avocado and sprinkling some salt and pepper. Layer on two eggs for a good set of protein. This would be a healthy start to the day.

Nut butter, banana and chia seeds:

This is a great start for the day, it has a super-food chia seed and nut butter. There is nothing to prep this. You can easily make this by putting nut butter on top of the bread and then placing few banana slices over it with a sprinkle of the chia seeds.

A healthy breakfast is ready to make your day get a perfect start.

Quinoa fruit salad:

Fruit salad of berries and fruits as per your choice. A scoop of quinoa, mix it well until evenly distributed. Then drizzle on some honey, lime, and basil to toss coat evenly.

This is a recipe which makes for at least 4-6 servings.

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Easy to make snacks:

Snacks are a very essential part of any day as when we are in the middle of the day and we want to munch on something. This can surely make your whole diet unhealthy as you get your hands on whatever comes in front of you.

Oats idli:

Experiment the goodness of feather-light idlis made of oats. This would be a great and easy snack for you to acknowledge here. This is a south Indian recipes which is improvised with oats.You can eat it with chutney or sambar, it has an extremely low calorie count.

Granola oats and jaggery mix:

Granola is a mixture of seeds, nuts and oats. It is prepared with honey, maple syrup or any sweet liquid.

Ingredients:

1 Cup of rolled oats

2 tablespoon of Raisins

Half cup of jaggery powdered

1 tablespoon vanilla essence (optional)

1 tablespoon of ghee or coconut oil

1/2 Cup of corn flakes crushed

1/4 Cup of nuts

How to make:

Dry roast oats in a big pan till you get the aroma. After this set it aside.

Fry dry fruits, nuts and seeds each separately with 1 tablespoon of oil or ghee. After this set them aside.

Add jaggery powder to a pan and heat it on a very low flame till it gets melted completely.

Add oats mix well and roast till they turn light brown. Keep the stirring going on to prevent it from burning.

Add corn flakes into the mixture and put it off the heat. Keep tossing them for a minute or two.

Transfer the mixture into a jar and enjoy it as your mid day meal.

Corn flakes chaat recipes:

The Indian touch to any recipes makes it delicious. This recipe is simple and delicious in taste. We all love the chaat that we pick from the streets and eat but do you know how much it affects your system.

Ingredients:

• One and a half cup of corn flakes

• 1 tomato

• 1 green chilly (add according to your taste)

• Chilli powder

• Pepper powder

• Two tablespoon of onion (finely chopped)

• Chat masala or amchur powder / cumin powder (as per taste)

• Salt (as taste)

How to make:

1. Add all the ingredients in a plate and extract the water from it. if you want it this way otherwise leave it in the same plate.

2. Add cornflakes and mix it well.

3. Sprinkle some chaat masala as per your taste.

4. Serve it with a dash of salt and lemon juice.

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Lunch recipes:

Mexican penne with avocado:

100g wholemeal penne pasta

1 tablespoon oil

1 large onion, sliced, plus 1 tbsp finely chopped

1 orange pepper,

2 garlic cloves, grated

2 tablespoon mild chilli powder

? tablespoon cumin seeds

400g can chopped tomatoes

196g can sweetcorn in water

1 tsp vegetable bouillon powder

1 avocado, stoned and chopped

? lime, zest and juice, handful coriander, chopped, plus extra to serve

How do make:

Cook the pasta in salted water for 10-12 mins add two tablespoon of oil.

Heat the oil in a medium pan. Add the sliced onion and pepper and fry, stirring frequently till the it is golden brown.

Stir in the garlic and spices, then tip in the tomatoes, half a can of water, the corn.

Toss the avocado with the lime juice and zest, and the finely chopped onion.

Drain the penne pasta and toss into the sauce with the coriander.

Spoon the pasta into bowls, top with the avocado and scatter over the coriander or basil leaves.

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Dinner recipes:

Source: Lamb source of Omega-3 fatty acids

Source: Carrots for beta carotene

Source: Advantages of oats

Source: Peanuts for weight loss