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POWER FOODS FOR A HEALTHY DIET

Eating healthy has always been a mission especially in a world full of unhealthy and highly processed food. The reason why is because our taste buds are genetically engineered to crave high calorie, fatty foods. However, we all know that unhealthy eating is the cause for many health problems, diseases and weight issues.

Healthy eating is the way forward to function at 100%, as Elizabeth Somer, R.D., author of "Eat Your Way to Happiness” says that ‘Marginal nutritional deficiencies may make you feel under the weather, and eating too much of the wrong things can have the same effect.’

Maintaining a healthy diet is all about balance. The human body needs macronutrients, vitamins and minerals to stay healthy.

Macronutrients - To stay energetic, build muscle and perform vital bodily functions

Proteins - Foods Highest in Protein from 1 to 10

1. Chicken and Turkey breast
2. Fish-Tuna, Salmon and Halibut
3. Cheese- Non-fat Mozzarella
4. Pork chops
5. Lean Beef and Veal
6. Tofu
7. Beans
8. Eggs
9. Diary like yogurt, milk, and soymilk
10. 10. Nuts and seeds especially pumpkin, squash, watermelon Seeds, peanuts and almonds.

Carbs- Foods Highest in Carbs from 1 to 10

Carbohydrates are the main source of fuel for your body however according to the Food and Drink Federation, recommended daily GDA are Men 120g, Women 90g and children 85g.

1. Fructose and Granulated Sugar
2. Drink Powders, Hard Candies, and Gummies
3. Sugary Cereals
4. Dried Fruits
5. Low fat crackers and Rice cakes
6. Flour, Cakes, and Cookies
7. Jams And Preserves
8. Potatoes
9. Sweet Pickles, Sauces, and Salad Dressings
10. Pizzas

11. Fat- It is all about replacing bad fats with good fats. The National Cholesterol Education Program(NCEP) recommends that your diet include up to 10 percent polyunsaturated fats and 20 percent monounsaturated fats.

    Polyunsaturated Fats -

    1. Fish such as salmon, albecore tuna and sardines
    2. Walnuts
    3. Flax seed oil
    4. Fish oil supplements

    Monounsaturated Fats -

    1. Canola Oil
    2. Peanut Oil
    3. Olives
    4. Olive Oil
    5. Avocados
    6. Seeds such as safflower, sunflower and pumpkin
    7. Nuts such as almonds, cashews and peanuts
    8. Almond butter, peanut butter and cashew butter

    Vitamins and Minerals- To make bodies function and work properly

    
    
    

    According to Annette Dickinson, Ph.D. Council for Responsible Nutrition, ‘Vitamins are substances that, by definition, are essential to life itself, but are not made in the body or not made in sufficient quantities to support life. Essential minerals are likewise substances required for the day-by-day, minute-to-minute functions of the body. Both must be obtained from foods.’

    There are certain power foods that contain more vitamins and minerals than others. Foods with the highest content are-

    • Vitamin A- Sweet Potatoes
    • Vitamin B6- Chickpea or Garbanzo bean
    • Vitamin B12- Cooked Clams
    • Vitamin C- Sweet red pepper
    • Calcium- Plain low-fat yogurt
    • Vitamin D- Cod liver oil
    • Vitamin E- Wheat germ oil
    • Vitamin K- Kale
    • Folate- Beef liver
    • Iron- Chicken liver
    • Lycopene- Tomatoes
    • Lysine- Red meat
    • Magnesium- Wheat bran
    • Niacin- Dried yeast
    • Omega-3 fatty acids- Plant source are vegetable oil, green vegetables, nuts, and seeds/Meat source is fatty fish.
    • Potassium- Baked sweet potato
    • Riboflavin- Beef liver
    • Selenium- Brazil nuts
    • Thiamin- Dried yeast
    • Zinc- Oysters

    If you're looking to get into shape or to imrpove your overall fitness, why not check out our gym facilities here at Hallmark Hotel Hull.

    Published: Mar 14 2014

Published: Mar 14 2014