Seriously, there are no ‘best’ foods that you must include in your diet, but a healthy lifestyle needs to include a range of foods. However, if we were asked the top 5 things that everyone should eat, the following come to mind. However, if you just ate these 5 foods, you would still not be healthy, so ensure your diet is balanced. If you are not sure about this, make an appointment with an Accredited Practising Dietitian (Australia) or Registered Dietitian (USA).
Pulses for health
Pulses such as kidney beans, lentils, chick peas and and borlotti beans are a wonderful part of a healthy diet. All pulses are good sources of protein, fibre and B-group vitamins. One serve of pulses such as baked beans can provide up to half of a persons daily fibre requirements, which is great for bowel health. The dietary fibre content in pulses is rich in soluble fibre making them beneficial in reducing cholesterol in the blood. Being low in fat, high in fibre and low glycaemic index, pulses are great for people with diabetes and women with polycystic ovarian syndrome. Vegetarians and non-vegetarians alike benefit from the quality vegetable protein source. Pulses are an inexpensive, nutritious addition to any cupboard. They can be purchased as canned varieties (try to use salt reduced varieties) or dry. These versatile ingredients can be used in almost all dishes; salads, stir fries, curries, dips, multicultural dishes such as Indian and Mexican.
Walnuts for health
Walnuts like all nuts are high in ‘good’ fats and very beneficial to our health. They are naturally low in salt and high in potassium, making them ideal in blood pressure control. Walnuts are a good source of omega 3 fatty acids, which is beneficial in reducing inflammation and improving the ‘good’ fats in our blood. Conditions such as arthritis and heart disease are improved through increasing omega 3 and other helpful fats in the diet. Studies have shown that by eating a small amount of unsalted nuts 5 times per week, the risk of heart attacks is reduced by up to 60%. Nuts contain significant amounts of minerals such as magnesium, phosphorus, calcium, iron and zinc, although the iron, calcium and zinc is not as easily absorbed as it is in animal products. Most nuts and seeds contain a high amount of the antioxidant – vitamin E and other vitamins folate, niacin, riboflavin and thiamin.
Kangaroo for health
Like all wild meats, kangaroo is naturally low in fat and much of the fat is a good fat. It’s rich flavour is matched by its richness in nutrients such as protein, iron and zinc. These properties make kangaroo a great food for people suffering from reflux, iron deficient individuals and those who only eat a small amount of red meat (such as people who have had a lap banding procedure).
Berries for health
Berries such as strawberries, raspberries, blueberries and blackberries are an excellent source of antoxidants. Antioxidants from foods are helpful in heart health and overall cellular health; cancer prevention and anti aging are just some of the benefits from eating an antioxidant rich diet. They contain high amounts of vitamin C, among other things vitamin C is important for skin health and a healthy immune system. They are an excellent source of dietary fibre and most contain a moderate amount of iron and magnesium.
Water for health
Although not exactly a food, water has to be in our top five, because we know that most people simply don’t drink enough of it. Our body is made of 65% water. It is essential for all functions in our body. Without enough water, our productivity is reduced, energy reduced and we are more prone to disorders and diseases. Water is required to filter our kidneys and liver, for brain and nerve functioning and for lubrication.
Tags: Antioxidants, Fibre, Low Fat, protein
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