Healthy Fruits & Cerials
Apples. A fruit that you can always take with you for a quick snack anytime, wherever you are. They are prized for their high fiber, vitamin C and antioxidant content.
Avocado. It differs from other fruits in that 77% consists of healthy fats. Despite this, they are not only tender and tasty, but also healthy: they contain potassium, fiber and vitamin C are available.
Bananas. Not only is it one of the world’s most popular berries (yes, banana is a berry, not a fruit) and a favorite post-workout food, it’s also the best source of potassium, as well as fiber and vitamin B6.
Blueberries. One of the most powerful sources of antioxidants of any food. And you probably know about the benefits of blueberries for vision since childhood.
Oranges. All citrus fruits have long established a reputation as the main supplier of vitamin C to the body. In addition, like other fruits, oranges are rich in fiber and antioxidants.
Strawberry. It is useful for the body not only low in carbohydrates and calories, but also in vitamin C, fiber and manganese.
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Lentils. A delicious and satisfying variety of legumes, one of the best sources of plant-based protein, vitamins and fiber.
Brown rice. Thanks to minimal processing, brown rice contains more fiber, magnesium and vitamin B1 than regular rice. Doctors often refer to it as a dietary product and note a positive effect on blood sugar, blood pressure, and the prevention of bowel and pancreatic cancer.
Oats. This cereal, in addition to the numerous minerals and vitamins that are included in its composition, is valued for its high levels of fiber (over 30%) and beta-glucans, which lower the level of “bad cholesterol”.
Quinoa. Does not contain a single gram of gluten, only healthy fiber, magnesium and plant proteins. Quinoa is an incredibly satisfying food that can be one of your best allies in the fight against extra pounds.
Nuts and seeds
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Almond. These nuts are packed with vitamin E, antioxidants, magnesium, and fiber. Nutritionists say that almonds help in the fight against excess weight and speed up metabolism.
Chia seeds. A favorite product of the ancient Aztecs in recent years has become popular with vegetarians. Chia seeds are incredibly nutritious and very healthy: 100 g of seeds contain 40 g of fiber and the required daily intake of magnesium, manganese, calcium and other nutrients.
Coconut. Coconut pulp is a source of not only fiber, but also medium fatty acids that will help you lose weight.
Macadamia. The nut, which is not the most popular in Russia, differs from its counterparts by a high level of monounsaturated fats (the healthiest ones) and a low level of omega-6 fatty acids (not the healthiest ones). It costs no more than hazelnuts and is sold in large supermarkets, you just need to thoroughly inspect the shelves.
Walnuts. Only 7 nuts per day (no more, they are very high in calories) can increase human immunity and reduce the risk of cardiovascular diseases. They contain almost all vitamins, minerals, organic acids and fiber that the body needs.
Peanut. These beans (which many people mistakenly think of as nuts) are rich in antioxidants, nutrients, and can help you shed a few extra pounds. Above all, don’t substitute peanut butter for whole peanuts, or it will turn out exactly the opposite. Roasted peanuts, however, should also not be carried away under any circumstances.
Sweet, baked goods and dressings
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Dark chocolate. The sweetest item on our list contains half of the human body needs for iron, magnesium, manganese, and antioxidants. Recommended for people with high blood pressure.
Homebaked bread. If you want to eat healthy bread, you have to make it yourself. But homemade bread will definitely not contain gluten, and the amount of carbohydrates will not be as high as in ordinary bread.
Apple vinegar. It is irreplaceable not only when preparing salad, but also when dieting: apple cider vinegar dulls appetite and makes you feel full for much longer. It will also help lower blood sugar levels.
Olive oil. The world’s healthiest oil contains powerful antioxidants that can boost immunity and lower blood pressure and cholesterol levels.
Coconut oil. Like coconut pulp, oil is composed of 90% medium fatty acids, which will help you cope with extra pounds. And recent studies have confirmed that it can improve the condition of people with Alzheimer’s disease.
Dairy products and meat
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Cheese. One slice of cheese contains as much calcium, phosphorus, vitamin B12 and other minerals and amino acids as a whole glass of milk, and it contains even more protein than meat or fish.
Yogurt. The fermented milk product retains all the positive properties of ordinary milk, and due to the content of beneficial bacteria it also improves digestion.
Butter. Natural farm butter contains not only saturated fatty acids, which are essential for our body, but also many nutrients and vitamins A and K2.
Whole milk. One of the best sources of calcium, vitamins, minerals, animal protein and healthy fats – my mother told us about this. True, in other words.
Eggs. One of the most nutritious and healthy foods that has been demonized for years due to its high cholesterol and fat levels. Recent studies have shown that there is no harm from them, only benefit (although, if you suffer from cardiovascular diseases, you should limit yourself to one egg per day).
Lamb. Unlike other animals, rams are still fed mostly grass, which makes their meat rich in omega-3 fatty acids.
Beef. Lean, lean meat is a great source of protein and iron. Fatty beef is also not to be discounted: it is simply indispensable for a low-carb diet.
Fish and seafood
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Salmon. This fatty red fish is rich in protein, vitamin D and omega-3 fatty acids, which are essential for improving memory and proper functioning and nutrition of the human brain.
Sardines. Small but very healthy sea fish that can provide the body with 2 times more calories than white fish. In addition, they contain high amounts of phosphorus, potassium, calcium, magnesium and other minerals and a complex of vitamins A, D and B. Unsaturated fats from sardines are considered more beneficial than saturated animal fats.
Shellfish. Mussels, snails and oysters have one of the first places in terms of the amount of nutrients among all foods. These dietary seafood with easily digestible protein can completely replace meat in the human diet. But yes, it’s expensive. And oysters that are generally decent are almost nowhere to be found – except in Sakhalin and Vladivostok.
Shrimp. This seafood delicacy is very low in fat and calories, but high in healthy protein, protein and omega-3 fatty acids. In addition, they contain a whole range of nutrients, including selenium, potassium, zinc, calcium and vitamin B12.
Trout. An interesting fact that says a lot about this fish: it lives only in clean water. In terms of the content of nutrients, trout can be compared to salmon: there are many vitamins A, D, B, E and omega-3 fatty acids.
Tuna. In terms of protein content (more than 22%), it easily outperforms all other fish and can be compared with the caviar of some commercial species. Vitamins of group B, A, E, PP, two dozen micro- and macronutrients and omega-3 fatty acids improve the functioning of the eyes and brain and reduce the risk of cardiovascular diseases by 2 times.