Healthy food choices

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Everyone wants to eat healthy and consume as many foods rich in nutrients, but whoever is in front of shelves with food could hardly choose between similar foods, such as for example, the chicken or turkey.

The food we eat provides the energy needed daily. Select the best options in terms of nutrition to optimize your diet and meet the needs of the body.


1. Overview
2. Strawberry versus blueberry
3. Chicken breast versus turkey breast
4. Peanut butter versus almond butter
5. Spinach versus cabbage
6. Wheat bread versus rye bread

Strawberry versus blueberry

Both are some of the healthiest foods, but experts believe that blueberries (especially the wild ones) have a strong antioxidant activity compared to other fruits.

Antioxidants help maintain immune strength and reduce muscle tissue damage resulting from physical activity.

A healthier choice would be to add blueberries over lean meat without fat. Thanks to fruit juice the meat will be very juicy.

Chicken breast versus turkey breast

Both meats are free of saturated fat, but chicken has three extra grams of protein per serving, more iron and selenium and minerals which functions as glutathione peroxidase.

This enzyme acts as an antioxidant that protects cells from free radicals that may contribute to cardiovascular disease and cancer.

A healthy choice is to prepare your own lunch to avoid excess sodium in foods cooked at a restaurant for example.

Peanut butter versus almond butter

Peanut butter has more calcium and magnesium, which are important minerals in muscle contraction, which often have low levels in active people’s case.

Almond butter has 60% more monounsaturated fat. When consumed instead of saturated fats, monounsaturated fats reduce bad cholesterol, maintain healthy heart and reduce the risk of stroke.

Almond butter has three times more vitamin E, an antioxidant that may reduce the risk of cancer. A healthy option is to use almond butter instead of peanut butter in sandwiches.

Spinach versus cabbage

Nutritional value of cabbage is superior to that of spinach. Cabbage contains four times more vitamin C than spinach, with one and a half more vitamin A (needed to stimulate the immune system) and vitamin K.

Vitamin K is necessary for blood clotting process to unfold properly, but also for the production of a protein essential for bone health and strength.

Cabbage contains up to three times more lutein and zeaxanthin, important antioxidants, located in the retina that work together to protect the eye health.

A healthy option is to make kale chips as follows: Cut a fresh cabbage, sprinkle it with olive oil, spice it with salt and bake it in the oven on low heat for 15 minutes (until crisp).

Wheat bread versus rye bread

Researchers found that people who ate rye bread for breakfast get hungry later. Rye bread can have up to 8 grams of fiber per slice, even more as the wheat.

A healthy option is to buy bread that it contains 100% rye (wholemeal rye is the main ingredient).



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