Your Daily Diet Should Have These Foods

diet essentials

Eating a healthy balanced diet is an important part of maintaining good health and can help you feel your best. A healthy diet should include a variety of nutritious foods.


With changing times and dietary habits, life in the fast lane has given us numerous options which unfortunately is swaying towards processed food. The majority of foods that we eat are dense with ingredients that are helping to create poor health. We provide our body with essential nutrition, fluid, amino acids, protein, carbohydrates, etc., through our food. Foods that are packed with nutrients like vitamins, minerals, antioxidants, phytochemicals, enzymes are powerful in terms of creating optimal health and they help you live a vibrant life full of energy without illness and disease. Let’s look at some of the nutrient-rich foods you should eat every day.


Green Tea

The catechins present in the leaves of the tea plant are responsible for its ability to prevent disease. Catechins are a group of antioxidants that are powerful in their protective ability against illness and disease. Green tea is also beneficial as an adjunct to any weight loss program.  The catechin EGCG contained in it ramps up metabolism as well.


Almonds are high in the heart-healthy oleic acid that is responsible for many health benefits including a better memory.  Almonds are high in fiber and protein and because they are so crunchy, just one ounce will go a long way compared to other nuts.


Blueberries are one of the most antioxidant rich foods in the world.  Antioxidants are necessary for life and are well known to reverse and prevent heart disease and even cancer. The blue color of the berry comes from its polyphenols which provide most of its antioxidant properties. Blueberries are also high in vitamin C and fiber.

Bell Peppers

Bell Peppers come in many different shades such as green, purple, orange and red.  Each of them, because of their color, adds a distinct different array of phytonutrients that will help to create optimal health.  Bell peppers are dense with vitamin C and vitamin E, both promotes good health.


yougrt diet


Greek yogurt has less natural sugar Lactose and more protein than regular yogurt.  This means that ounce for ounce, you are getting a nutritional punch of calcium (a single cup has almost 25% of your daily requirement) and that translates to more lost body fat and better health.  Yogurt also contains beneficial bacteria that calm down inflamed digestive tracts as well as boosting your immune system.


Healthy fat is critical not just to weight loss, but to optimal health and that includes your mood as well.  The monounsaturated fat in avocado, improves your cholesterol and decrease triglycerides n your blood. This means a reduced risk of heart disease and stroke.


Like other dark greens, spinach is an excellent source of beta-carotene, a powerful disease-fighting antioxidant that’s been shown to protect against and fight heart disease and cancer.  This dark leafy green contains several important phytochemicals, including lutein, which helps prevent age-related macular degeneration. Spinach also contains lipoic Acid, which helps antioxidant vitamins C and E regenerate.


Eggs are not only low in calories, they are a powerhouse of protein, vital nutrients, and healthy fat. The high protein content in eggs not only balances blood sugar keeping you from being tempted by junk food, it helps to build muscle as well.


Oats’ cholesterol and blood pressure lowering powers come from beta-glucan, a type of soluble fibre. One cup (250 mL) a day of cooked oat bran, 1 ½ cups (375 mL) of cooked oatmeal or thee packets of instant oatmeal provide enough beta-glucan to lower blood cholesterol by about five percent and heart attack risk by about 10 percent.

We are not dealing with dietary changes here. Healthy eating is not a diet. It means making changes you can live with and enjoy for the rest of your life.


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