Healthy Fruits and berries

 1-6: Fruits and berries

Fruits and berries are among the most popular healthy foods in the world.

These sweet, nutritious foods are easy to incorporate into your diet because they require little or no preparation.

1. Apple

Apples contain fiber, vitamin C and many antioxidants. They are very full and if you feel hungry between meals, they make a great snack.

2. Avocados

Avocados are different from other fruits because they contain healthy fats instead of carbohydrates. They are not only creamy and delicious but also high in fiber, potassium and vitamin C.

3. Banana

Bananas are one of the best sources of potassium in the world. They are also high in vitamin B6 and fiber and are easy and portable.

4. Blueberries

Blueberries are not only delicious but also one of the most powerful sources of antioxidants in the world.

5. Orange

Oranges are known for their vitamin C content. What's more, they are high in fiber and antioxidants.

6. Strawberries

Strawberries are very nutritious and low in both carbohydrates and calories.

They are rich in vitamin C, fiber, and manganese and are among the most delicious foods ever made.

Go for whole grains - 1 portion of your plate.

All wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made from them, such as whole wheat pasta - have a milder effect on blood sugar and insulin than white bread, white rice, and others. ۔ Refined grains.

Other healthy fruits

Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, berries and raspberries.

7. Eggs

Eggs are one of the most nutritious foods on the planet.

They were previously made devils because of their high cholesterol, but new research shows they are perfectly safe and healthy (1 trusted source, 2 trusted source).

8-10: Meat

Lean, unprocessed meat can be included in a healthy diet.

8. Lean beef

Lean beef is one of the best sources of protein when eaten in moderation and contains highly bioavailable iron.

9. Chicken breast

Chicken breasts are low in fat and calories but high in protein. It is a great source of many nutrients. Again, if you are not eating a lot of carbohydrates, feel free to eat thick sliced ​​chicken.

10. Lamb

Lambs are usually fed grass, and their meat is high in omega-3 fatty acids.

Looking for a printable copy? Download one from here, and hang it on your refrigerator as a daily reminder when planning and preparing your meal! Healthy food plate translations are also available in more than 25 languages.

Build a healthy and balanced diet

Make lots of vegetables and fruits in your diet - half of your plate.

Aim for color and variety, and remember that potatoes are not considered a vegetable on a healthy eating plate because they have a negative effect on blood sugar.

Protein strength - 2 parts of your plate.

Fish, poultry, beans, and nuts are all sources of healthy, versatile protein-they can be mixed into salads, and paired well with vegetables. Limit red meat, and avoid processed meats such as bacon and sausage.

Healthy plant oils - in moderation.

Choose healthy vegetable oils such as olive, canola, soy, corn, sunflower, peanuts and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low fat does not mean "healthy".

Drink water, coffee or tea.

Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit to one small glass of juice per day.

Stay active.

The red shape on the placemat of a healthy food plate is a reminder that it is also important to be active in weight control.

The main message of a healthy food plate is to focus on food quality:

The type of carbohydrate in the diet is more important than the amount of carbohydrate in the diet, as some sources of carbohydrates such as vegetables (except potatoes), fruits, whole grains and beans are healthier than others.

A healthy eating plate also advises consumers to avoid sugary drinks in the American diet, which is a great source of calories عام usually with very little nutrition.

A healthy eating plate encourages consumers to use healthy oils, and it does not set the maximum percentage of calories that people should get from healthy sources of fat every day. As such, the Healthy Eating Plate suggests the opposite of the low-fat message promoted by the USDA for decades.

A key piece of advice that has been ubiquitous in our growing years has been healthy eating. The balanced diet and food charts found in our science textbooks became obsolete as adults. But the fact is that these food charts are not only for children and adolescents, they are also suitable for the health of an adult.

In fact, a healthy, balanced diet varies depending on one's age, lifestyle and physical activity, but following a balanced diet with a balanced diet contributes to a malnutrition-free environment.