5 Essential Foods for Your Healthy Eating Plan

5 Essential Foods for Your Healthy Eating Plan

Coming up with a healthy eating plan is an important step if you're planning to adapt a healthier diet and lifestyle. Having a food plan will allow you to make healthier eating choices and avoid those instances when you resort to eating unhealthy junk foods. When building your healthy eating plan, make sure you include these essential foods.

1. Oatmeal

If your idea of a good breakfast is greasy bacon or sugary cereal, then you might want to consider starting your day off with a bowl of oatmeal. Oatmeal is known as the favorite breakfast of athletes because it can give you energy without the side effects. In fact, since oatmeal is rich in fiber which takes a longer time to digest, you can rely on a steady supply of energy throughout the day. The fiber in oatmeal also makes it an ideal food if you're trying to lose weight. Since you feel full for a longer period of time, it's less likely that you'll be munching on snacks in between meals.

2. Nuts

If you do get hungry between snacks, opt for a handful of nuts instead of sweets and other fattening snack foods. Not only are they one of the best sources of protein, but nuts are also rich in monounsaturated oil which is good for your heart. Nuts are a great source of antioxidants, and magnesium which is essential for strong bones. Aside from being handy snacks for you healthy eating plan, nuts can also add flavor to your dishes. For instance, toss in some chopped walnuts with your vegetable salad or add some cashews to your favorite stir fry.

3. Tomatoes

Tomatoes are practically a staple food in many societies around the world. Not only do tomatoes have a distinct flavor but they also happen to be one of the healthiest foods you can eat. They're rich in carotenoids, which can bring you numerous health benefits such as a lowered risk of heart attack and cancer. If you're having difficulty incorporating whole tomatoes in your healthy eating plan, you can also consume tomato derivatives such as ketchup, tomato sauce or tomato paste.

4. Fish

Once popularly dubbed as a "brain food," health experts are now certain that fish brings plenty of benefits to your general health. Over the years, studies have shown that oily fish is a significant source of omega 3 fatty acids. If you want to achieve optimum health, omega 3 should be part of your healthy eating plan; eating fish might be the easiest way of increasing your omega 3 intake. Aside from lowering cholesterol and boosting heart health, the omega 3 in fish can also help treat psychiatric conditions like depression, schizophrenia and bipolar disorder.

5. Garlic

Garlic is considered a staple in many kitchens around the world. Garlic packs a lot of power when it comes to keeping you healthy. Aside from lowering cholesterol and promoting cardiovascular health, adding plenty of garlic to your meals will help you ward off common viruses like colds and the flu.