We all know the importance of the right foods for your health. But because of the wide choice in the supermarket you sometimes don’t know what to buy.
For example, what can we best eat for breakfast? Or what is a healthy lunch? In This article you will learn the basics about food products so you know what is really healthy.
Basic knowledge of foodstuffs
To make the right choice in the supermarket, it is important to know what basic foods there are. You can only make a good conscious choice when you are able to assess foods based on the contribution to your health.
That is why there is a danger here, because there are many foods that can even pose a danger to your health in large quantities. On the other hand, there are also enough foods to get that are full of important vitamins and minerals.
To avoid flooding with too much information, this article will be classified according to the following foods:
- Bread Products
- Dairy products
- Fats and oils
The above list of foods should in principle all be eaten in balanced quantities.
With the exception of health complaints and allergies to certain types of food such as food intolerance such as gluten and lactose.
It is a lie that you must completely exclude certain food groups, something that often happens in slimming diets. The trick is to find the right balance between the above healthy foods and then with an eye on the amount of carbohydrates, proteins, fats!
Healthy food #1: fruit and vegetables
This type of food in the main because of the large amount of vitamins, minerals and even dietary fiber. You can’t run a marathon on it, but perform a very important part for the functioning of your body. Your body needs vitamins, minerals and dietary fiber for different bodily processes.
Think of digesting food, immune system, growth and much more!
In the Netherlands, fruit and vegetables are generally eaten. But when there is a shortage of fruit and vegetables, it can cause health problems. The recommended quantity is at least 200 grams of vegetables and at least the same amount of fruit.
Note: One of the biggest health benefits of fruit is the wide range of dietary fibres. These important fibers are necessary for a healthy digestion. Fruits of course also contain many vitamins and minerals!
Healthy food #2: bread Products
It is important for your body that your diet is at least from 50 to 55% of carbohydrates. Carbohydrates should be seen as fuel for your body and you will certainly need enough. Slimming diets often go out to drastically reduce the amount of carbohydrates.
I believe that it is not good to reduce intake carbohydrates by the ketosis. Much better is to make the right selection of carbohydrates in which many dietary fibers, vitamins and minerals are processed.
You have different types of breakfast products and are generally made from cereals. These products must first be processed because your body is unable to process it. After the processing process, the cereals are suitable for consumption and the most eaten product is natural bread.
My personal preference is for whole wheat products because of the large amount of dietary fiber, vitamins and minerals. In the white variant there are virtually no dietary fibres present and it is absorbed much faster by the body.
In addition to whole grain products, oat flakes are a very good choice as healthy foods. Oat flakes are full of dietary fibers and important B vitamins. In addition, oat flakes can be combined with (skimmed) yoghurt and for example linseed. This immediately lays the right basis to start your day!
Healthy food #3: potatoes
When you are working on a diet plan you will notice that the intake of potatoes is reduced. This is because of the carbs and the effect on your weight. However, a new boiled potato has only 26 calories and is packed with important nutrients.
In addition, potatoes fall under the denominator ‘ ‘ complex carbohydrates ‘ ‘ or carbohydrates where you get a full sense of it faster.
Another health advantage of potatoes are that amount of vitamins present. For example, a potato with skin has a whopping 27 mg vitamin C! Furthermore, potatoes are also full of vitamin B and minerals such as potassium, magnesium and iron. That only makes the potato a healthy food.
Tip: When you cool a boiled potato, the amount of dietary fiber increases!
It should be noted that potatoes are healthy, but it does not mean that all foods processed from potatoes are healthy, similar to potato chips and French fries, which may not be good for your health.
Healthy Food #4: Rice
Rice is the most popular foodstuff worldwide and has already made its name in the Netherlands. Or rice healthy can be said much about it – on the one hand you can say that rice is absorbed too quickly by your body. On the other hand, Rice contains a lot of B vitamins and provide energy.
You can say something about both arguments. However, the health benefits of ‘ ‘ white rice ‘ ‘ are only minimal because the fleeces have been removed.
These fleeces are just as important as whole wheat products! To make the most of the health benefits of rice, it is advisable to eat only brown rice where the fleeces are still completely intact.
- Great for energy by the carbohydrates.
- Contains important vitamins and minerals such as vitamin D, calcium, fiber, iron etc.
- Does not contain unhealthy fats or cholesterol.
- Good for healthy bowel action
- does not contain sodium and since we get too much sodium today, rice is a good source.
Healthy diet #5: Pasta
Many people like to eat a plate full of pasta, the majority of pasta that people eat is made from white flour. In the production process the germ is removed from the grain. What remains is a foodstuff that is only a rich source of carbohydrates. Many of the fibers, vitamins and minerals have been removed.
But that doesn’t mean that all types of pasta are not good for you!
Whole Wheat Pasta
VolkorenpastaNet As with white bread and whole wheat bread it is wise to eat mainly 100% whole wheat pasta. The whole germ is still intact and therefore all vitamins, fibers and minerals are intact! It is true that white pasta tastes better and easier to eat than the whole wheat variant.
But by ensuring that you do not let the whole wheat pasta cook for too long it is a great alternative!
Healthy diet #6: Legumes
Legumes are low in fat and contain many proteins, important for the build up of your body.
Research has shown that soluble fibers are important to reduce the bad LDL cholesterol. These fibres ensure that carbohydrates are less rapidly absorbed into the blood in the small intestine. This is especially useful for getting a saturated feeling and helps with losing weight.
In addition, legumes are rich in copper, iron, magnesium and folic acid. Important for when you don’t eat a lot of meat! Legumes include peas, soya beans, lentils, brown and white beans.
Healthy diet #7: dairy products
On the health benefits of dairy products, I have personally been very much in two battles. I first did not support dairy products because of the hormones (milk comes from pregnant cows). In addition, full dairy products contain relatively high saturated fats, which I prefer to leave.
But the advent of the lean variant has changed my opinion as regards dairy products. Dairy products contain many important vitamins and minerals such as calcium, magnesium, vitamin B1, B2, B6, B12, A, D and E!
It is best to go for an organic lean variant in order not to get too many saturated fats inside. In addition, skimmed yogurt is fine because it also contains important bacteria for a good intestinal flora.
Healthy diet #8: Meat Products
Think of beef, pork, poultry and game. But is meat at all healthy for you? The point of animal products (also dairy products) is the quality of proteins.
The biological value of these proteins are very close to the human protein. This means that your body can better absorb proteins from animal products than, for example, vegetable products. In addition, meat products contain important nutrients such as iron, zinc, magnesium, vitamin E, and vitamin B.
The problem with meat products is the amount of saturated fats. Research has shown several times that too many saturated fats increase the risk of cardiovascular disease.
Good sources include poultry, lean beef, lean veal and limited amounts of pork because of the amount of fats.
My personal opinion is to eat in moderate amounts of meat. When I eat meat, I always look at poultry or possibly beef.
Healthy diet #9: Fish
My personal favorite food is fish. Eating fish once or twice a week can drastically reduce the risk of health conditions. Fish is an incredible source of omega 3 fatty acids. Fish is low in fat and high in proteins important to your body.
Good sources include mackerel, trout, anchovy, tuna, salmon and halibut.
Healthy diet #10: fats and oils
Fats have an important part of your diet. It is recommended that at least 30 to 35% of your calories from healthy fats exist. Saturated fats increase your blood cholesterol and trans fats are very unhealthy for you.
It is wise to let your intake fats consist mainly of Omega 3 and omega 6 with the right balance. In addition, the healthy fats have the vitamins A, D, E and of course the important essential fatty acids.
Oils and fats are mainly used in the preparation of food products. Good oil types include oil foil, sunflower oil, soybean oil and a few more variants. These are good because they contain many multiple unsaturated fatty acids.
As for margarine and butter it is important that you do not get too much of it. This makes it quite easy to get your quota of fat per day. Butter has relatively high levels of cholesterol and saturated fats.
Healthy food certainly means not only eating fruit and vegetables. It is important that you get enough of all the food/groups. In particular, being able to distinguish processed foods with virtually no added value to your health is important.
Think of the sugar drinks, biscuits, snacks etc. which contain many sugars, sodium and virtually no vitamins and minerals.
A good tip is to look at the back of the packaging and assess whether the product contributes to your health. Try to eat as much as possible fresh and organic, because then many of the vitamins and minerals are still intact.