Food that Makes You Fit and Healthy Forever

Food that Makes You Fit and Healthy Forever

Food that Makes You Fit and Healthy Forever
Last Updated: Sep 11, 2019

You all know that a complete and balanced diet plan make you healthy & fit, but do you know what it is and what foods should have a prominent presence within it? From the earliest childhood, you have heard that you should consume five servings of fresh fruits and vegetables a day, drink enough water or avoid the temptations of junk food or refined sugars, as much as possible. However, it is estimated that a large part of the population does not comply, for various reasons, with the recommendations that come to you from the scientific community to feed you properly. For example, 75% of the population does not reach the recommended daily dose of 300 mg of magnesium.

In this article, you are recommended with a wide range of healthy food plan that you can add for the first time to your dishes or increase their presence in your diet to achieve full health and prolong your quality of life for many years. 

Below is a list of healthy recipes that makes you fit and healthy forever:

  • 01 
  • 02 
  • 03 
  • 04 
  • 05 
  • 06 
  • 07 
  • 08 
  • 09 
  • 10 
  • 11 
  • 12 
  • 01 
  • 02 
  • 03 
  • 04 
  • 05 
  • 06 
  • 07 
  • 08 
  • 09 
  • 10 
  • 11 
  • 12 
  • Cruciferous vegetables

    Cruciferous plants or herbs are essential to obtain a complete range of vitamins and minerals. They are vegetables of the Brassica genus and include broccoli, cabbage, cauliflower, green cabbage, and Brussels sprouts. Of all of them, broccoli is known as "the crown jewel." The consumption of these foods is associated with the prevention of lung, pancreas, bladder, prostate, thyroid, skin, and stomach and colon cancer.

  • Lean meat and chicken breast

    Lean meats give you a high protein index and are characterized by their low-fat content, which to have this consideration must be less than 10%. This section includes chicken, rabbit and turkey meat, along with some specific cuts of veal, pork, and lamb such as tenderloin.

  • Cooked potatoes

    This food is a slow-release carbohydrate without saturated fats. In addition to being a nutritious ingredient that can accompany many dishes, it stands out for its presence of potassium. Boiling or cooking them is the healthiest way to prepare them for later consumption.

  • Quinoa

    This seed rich in protein, antioxidants, and minerals is one of the healthiest foods in fashion today. It also gives you healthy fats and carbohydrates, eight essential amino acids such as lysine, arginine, and histidine or minerals such as iron, calcium, phosphorus, potassium, or zinc. One of its advantages is its great flexibility for numerous dishes such as taboos, salads, or breakfasts.

  • Bluefish like salmon

    Fatty fish such as salmon, mackerel, and herring are an essential way to increase protein and Omega 3, necessary for healthy bones, skin, and hair. These also abound in vegetable sources such as soybeans, nuts, chia seeds, flax, and hemp or avocados.

  • Vegetables

    Legumes such as lentils, chickpeas, and beans provide a hefty dose of B vitamins: vitamin B1, vitamin B2, and vitamin B3, and also constitute an excellent source of folic acid. Among the minerals are potassium, magnesium, zinc, iron, and phosphorus. They are low in fat, a source of fiber and a protein-rich alternative to meat.

  •  Eggs

    Hard or cooked eggs are a great way to add protein to your breakfast, lunch, and dinner. The whites are free of fats and cholesterol, contain vitamin B and are excellent sources of riboflavin, selenium, niacin, betaine, choline and folic acid. The yolk, meanwhile, is rich in vitamins and proteins.

  • Olive oil

    Ideal for cooking or use as a salad dressing, olive oil, the cornerstone of the Mediterranean diet, is essential to include some healthy fats in your diet. Among many other properties, it prevents cardiovascular diseases, promotes digestive function, lowers blood pressure, and has high antioxidant content and increases longevity.

  • Avocados

    Avocados are included in the range of healthy fats, essential for health and well-being. They provide almost 20 vitamins, minerals, and phytonutrients, including 6% of the recommended Daily Value (DV) of vitamin E, 4% of vitamin C, 10% of folate, 11% of fiber, 2% of iron, and 6% of potassium and 136 micrograms of lutein per 50g serving. Among its many benefits, they are rich in minerals, have a high content of vitamin K - essential for bones - and help keep cholesterol low, ideal for the heart.

  • Nuts and other nuts

    There are many different nuts, and each of them has specific health benefits. Specifically, nuts contain proteins; they are a source of polyunsaturated fats, essential acids such as linoleic and fiber, fundamental antioxidants in cancer prevention, vitamins, and minerals.

  • An assortment of fruits and vegetables

    Fruits and vegetables are a vital source of vitamins and minerals, and should constitute at least one-third of your daily diet. As it is highlighted at the beginning of this article, the idea is to eat five servings of fruits and vegetables every day. In this way, you will decrease your chances of getting cancer, heart disease, and strokes.

  • Dairy products

    Dairy products such as yogurt and milk are one of the most effective ways to include calcium in your diet. This is essential for healthy bone development, avoiding ailments such as osteoporosis in old age. Its high content of potassium and magnesium is also necessary for cardiovascular health.

Healthy habits to have a fit and energetic body

Having a fit and healthy body is the eternal plan of all the beginning of the year. However, at the end of it, you can see how the objective was not achieved. Lack of motivation and acquisition of habits could be behind such discouragement. Health is the most critical aspect of all human beings. It is the fundamental pillar where the rest of daily life rests. When this pillar wobbles, each one of the significant problems begins; ceasing to be important what today when there is health, seems strictly vital and cannot be postponed.

Healthy food and fitness tips Help to improve the body every day by increasing its energy levels, is one of the pending duties of many people. Perhaps the difficulty, lack of time, or real motivations could be behind this permissive behavior with a sedentary lifestyle. If the body could be divided into three zones, from top to bottom, the central area would be the most important by far. That is why when you want to get a potential benefit in terms of health, strengthening abs is the first option to create a habit. The big problem around these types of exercises is that they are repetitive. The solution to practice them day after day is to vary the routines, change positions, and even place, leaving home, accompanying with friends or with the couple. It is in the central area of ​​this divided body where most of the essential vital organs are found. Maintaining this area in good condition means winning not only in health but in energy levels.

Incorporate a healthy habit into the diet at the same time: Along with exercising and changing fitness, dieting is one of the beginnings of the year plans that are always due. That happens because you want to change everything drastically when healthy habits need to be done one at a time. However, some practices alone can eradicate many problems. Buy orange juice, and take it daily, is one of them. Issues such as stress, tiredness, loss of vitality, skin diseases, and even premature aging could be caused by a deficit of antioxidants and the domination of free radicals. Orange is rich in antioxidants, so the simple habit of drinking juice daily could correct many health problems.