With so many choices today, it can be hard distinguishing healthy and unhealthy food list. Healthy food diets don’t have to be all about vegetables and fruits. Meats and poultry can be part of a healthy food diet when used properly. It is also important to include enough proteins in any diet. Eating too little protein is a problem in many countries, which sometimes have high rates of (PEM) protein-energy malnutrition. Meats and poultry are the biggest contributors of protein to your diet. If meat and poultry items are not in your healthy food diet, replacing the proteins they provide are going to require you to learn more about complete, incomplete, and complementary proteins.
Healthy Foods
Characteristics of healthy foods are:
- Rich in nutrients
- Fresh and unprocessed
- Limited in sugar and sodium
- Avoids saturated and trans fat
The 20 Most Weight-Loss-Friendly Foods on The Planet
1. Whole Eggs Once feared for being high in cholesterol, whole eggs have been making a comeback. Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.
2. Leafy Greens Leafy greens include kale, spinach, collards, swiss chards and a few others. Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.
3. Salmon Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories. Salmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.
4. Cruciferous Vegetables Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. Cruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health.
5. Lean Beef and Chicken Breast Meat has been unfairly demonized. Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.
6. Boiled Potatoes White potatoes seem to have fallen out of favor for some reason. Boiled potatoes are among the most filling foods. They’re particularly good at reducing your appetite, potentially suppressing your food intake later in the day.
7. Tuna Tuna is another low-calorie, high-protein food. Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.
8. Beans and Legumes Some beans and other legumes can be beneficial for weight loss. Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.
9. Soups As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories. Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups.
10. Cottage Cheese Dairy products tend to be high in protein. Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.
11. Avocados Avocados are a unique fruit. Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.
12. Apple Cider Vinegar Apple cider vinegar is incredibly popular in the natural health community. Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.
13. Nuts Despite being high in fat, nuts are not as fattening as you would expect. Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation.
14. Whole Grains Though cereal grains have received a bad reputation in recent years, some types are definitely healthy. You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead — they’re much higher in fiber and other nutrients.
15. Chili Pepper Eating chili peppers may be useful on a weight loss diet. Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.
16. Fruit Most health experts agree that fruit is healthy. Though fruits contain some sugar, you can easily include them on a weight loss diet. They’re high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals.
17. Grapefruit One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly. Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It’s worth a try if you’re want to lose weight.
18. Chia Seeds Chia seeds are among the most nutritious foods on the planet. Chia seeds are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.
19. Coconut Oil Not all fats are created equal. Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.
20. Full-Fat Yogurt Yogurt is another excellent dairy food. Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.
Source: healthline.com/nutrition
Sauce Alternatives
* Vegetable Purees
* Coulis
* Salsas
* Relishes
* Chutneys
* Compotes
* Mojos
Many of the classic sauces you may use are high in fat. Try to use alternative sauces like pureed vegetables. Sauces made with vegetables are light and low in fat and kcalories.
Nuts and Seeds
Unhealthy Foods
Characteristics of unhealthy foods are:
- Minimal nutritional value
- Heavily processed or manufactured
- High in sugar, sodium and bad fats
- Added artificial preservatives
The Top 10 Worst Foods To Eat
1. Cheesy Fries It’s no secret that fries are high in salt, fat and calories, and adding large amounts of cheese to this already unhealthy food makes this a terrible recipe for your health.
2. Fried Desserts Anything deep fried is a poor health choice, and coating a dessert that is already high in sugar and fat in batter is something you should avoid.
3. Cereals Many of us start our day with a bowl of cereal, but in some cases, this breakfast choice can actually contain many harmful ingredients.
4. Pork Scratchings (Pork Rind Or Crackle) Perhaps unsurprisingly, deep fried pig skin covered in salt makes it onto our list of the 10 worst foods to eat. If you’ve ever had a bag of pork scratchings, then you might have had the pleasure of finding a piece that still has a few hairs on it.
5. Fizzy Drinks Although they are technically not a food, fizzy drinks still rightly deserve a place on the unhealthy food list. The health implications of regular consumption of fizzy drinks include heart disease, tooth decay and osteoporosis.
6. Processed Meats Processed meats have been modified to contain nitrates and other chemical additives to help preserve the meat for longer and enhance the colour.
7. Frozen Meals
Although frozen ready meals might be a convenient choice, they offer little in the way of nutritional value. To turn something that sits in your freezer for months on end into an edible meal, manufacturers add in high levels of preservatives and sodium to the food.
8. Chicken Nuggets Don’t be fooled into thinking that chicken nuggets are a healthy food choice because they contain chicken. The truth is, chicken nuggets rarely contain only chicken breast, with manufacturers mixing the meat with bulking agents and leftover bits of carcass (the average nugget contains 50 per cent more fat and carbs than protein.)
9. Canned Soups A seemingly innocent addition to this list, canned soups are not as bad for your health as some of the other foods featured in this top 10, but they do contain high amounts of salt.
10. Doughnuts Although you might love doughnuts, in the long term, your heart won’t. Doughnuts are fried, so you consume high amounts of saturated and trans fats when you eat the treat.
Source: realbuzz.com/articles-interests/nutrition/
It was stated earlier that protein is required in any diet. However, too much protein has no benefits. Eating more protein than you need may add kcalories beyond what you require. Extra protein is not stored as protein but is stored as fat if too many kcalories are taken in. Diets high in protein can also be a concern if you are eating a lot of high-fat animal proteins such as hamburgers and cheese and few vegetable proteins. Eating too many high fat animal foods will raise your blood cholesterol levels. Higher blood cholesterol levels increase your risk of heart disease. High intakes of animal proteins are also associated with certain cancers, such as cancer of the colon and its no secret that too many high fat foods increases the chances of gaining weight. All the foods below when consumed too much become unhealthy foods.
High Fat Cheese
- Blue cheese
- Brie
- Feta
- Gouda
- Light cream cheese
- Limburger
- Mozzarella, whole milk
- Parmesan
- Provolone
- Ricotta, whole milk
- Romano
- Swiss
- Tilsit, whole milk
- Cheddar
- Colby
- Cream cheese
- Monterey Jack
- Muenster
- Roquefort
Cheese is an excellent source of nutrients like protein and calcium. Still, because most cheeses are prepared with whole milk or cream, they are also high in saturated fat and cholesterol. Ounce for ounce, meat, poultry, and most cheeses have about the same amount of cholesterol. Cheeses tend to have much more saturated fat. Trying to figure out which cheeses are high in fat can be confusing, because there are so many different kinds. You have whole, part skim, low fat, processed, and many more. Not all reduced fat or part skim cheeses are low in fat, they are just lower in fat than similar natural cheeses.
Foods High In Cholesterol (120 milligrams or more per serving)
