Learn to eat healthy: top recommended foods and unhealthy foods

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Since childhood we know that it is better to eat fruits and vegetables and you should avoid sweet snacks that any child will prefer anytime.

Before presenting the list of unhealthy foods, you should know which are the food that experts recommend for you to have an enviable health.


1. Overview
2. Top 10 healthy foods
3. Unhealthy foods

Top 10 healthy foods

1. Sweet potatoes are rich in carotenoids, vitamin C, potassium and fiber.

2. Wholemeal bread contains more vitamins and minerals than refined white flour bread.

3. Broccoli has a high amount of vitamin C, carotenoids and folic acid.

4. Watermelon is an excellent source of vitamin C and carotenoids.

5. Beans are low in fat and protein, in addition, contains more folic acid and fiber.

6. Only a quarter slice of cantaloupe provides the necessary vitamin A and C.

7. Spinach and kale can provide an important amount of calcium, fiber, carotenoids and vitamin C for the body.

8. Oranges contain vitamin C, folic acid, potassium and fiber.

9. Oatmeal is rich in soluble fiber which helps lower bad cholesterol while improving good cholesterol.

10. Skimmed milk is an excellent source of protein.

Unhealthy foods

1. Fruit nectar and juice. Juice or fruit nectar with a label that images appear fresh fruit accompanied by slogans that contain the word “antioxidants”, for example, can be appealing to consumers.

Juices may contain sugar and tastes good but has no trace of fiber. Instead consume excess juices that contain empty calories, it is recommended to eat whole fruits. In this way you can saturate and you’ll consume fewer calories.

2. Ice cream. An organic ice cream makes you take weight as much as non-organic one, because sugar is sugar, whether it is added in an ecological or otherwise. Fructose corn syrup, cane sugar, white sugar, maple syrup, agave nectar, contains about 16-20 calories per teaspoon. Also, organic chips and pastries are equally high in fat and calories as non-organic.

3. Products “natural”. When you buy a product that says “100% natural”, “healthy” or “contains no artificial ingredients” actually read the list of ingredients. “Natural” can mean that a food contains no artificial ingredients, coloring or chemical preservatives. However, just because an ingredient isn’t artificial does not mean it is good for your health.

Poultry meat is considered natural if they are fed with organic food. If this meat will be mixed with flavor with preservative won’t be very healthy for the body. A box of chicken noodle soup that is not homemade may contain fructose corn syrup and chicken flavor – and these ingredients are not natural.

4. Multigrain. Multigrain seem to be in fashion, from bread to crackers and cereals that claim to be healthy. Multigrain does not mean that these are whole grains, only that somewhere along that high amount of sugar you can find some grain too. To get the proper amount of nutrients in these foods will choose only those whose label specifies that the grains are whole. However, even if the grains are whole it is also important that they do not contain as much sugar or chocolate.

5. Cereal bars. Some types of cereal bars are high in sugar, even if the label is specified that they are covered with honey. On the other hand, even instant cereals aren’t a good choice. If on the label of these are written combinations of words like “peaches and cream” or “apple-cinnamon”, they have more than 12 grams of sugar per serving. Whole grains are much healthier.

6. Weak bars. Composition of most bars recommended for weight loss is closer to that of sweets than nutritious snacks. These are very high in calories and sugar. The main ingredients for them are usually sugar, refined flour and corn syrup. Another mistake made by many people who eat these bars is that they eat them throughout the day. An average weight loss bar provides enough calories for a whole meal. A better choice is a fruit or a half sandwich with whole bread.

7. Rice cakes. If you have cravings for salty snack, a rice cake may be a better choice than a bag of potato chips, but it does not offer any nutritional value. Versions of flavored rice cakes are often fortified with sodium and sugar, which can cause you to eat more than you planned. In addition, they are low in fiber, which will make that (even if you ate many rice cakes) feeling of fullness to remain just a wish.

8. Yogurt. In theory, yogurt is supposed to be a healthy food. It contains less fat, calcium, vitamin D, magnesium and protein, but when manufacturers add sugar, flavorings and colorings in yogurt, healthy snack concept disappears. Some brands include even candies in their yogurts. To stay in the right direction, choose plain yogurt. Ideally it should contain two types of live cultures and milk.

9. Refined white flour and pasta bought at the store. Bran and germ that are removed from these are sources of minerals and vitamins. Therefore, refined flour and pasta contain no essential nutrients even in situations that are fortified with it. Appropriate would be to consume whole grain products, as refined white flour and pasta increase the risk of heart disease.

10. White rice. Not recommended total elimination of eating white rice, but brown rice contains more nutrients that can’t be found in white rice. Possibly be mixed white and brown rice to get an ideal combination.

12. Sugar (white and brown), molasses and soft drinks. Most people who drink a Coca-Cola are not aware that it contains fructose – a type of refined sugar that contributes to high levels of cholesterol.



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