A healthy diet is essential for good health and nutrition.

It protects you against many chronic non-communicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.

A Healthy Diet Can Help Prevent Disease

“In the United States, the top leading causes of death are related to chronic disease, which comes from having an unhealthy lifestyle,” she says. Smoking, poor nutrition, lack of exercise, and excessive alcohol use are the top causes of chronic disease, which includes heart disease, cancer, and diabetes, according to the Centers for Disease Control and Prevention (CDC).

Food Choices Affect Your Mental Health

It’s not just our physical health that can see a boost when we prioritize a healthy diet. Research shows that food choices also affect mental health. In a review published in July 2016 in Clinical Nutrition Research, study authors report that a diet rich in vitamins and minerals is associated with a lower risk for mental health disorders including anxiety, depression, and attention-deficit/hyperactivity disorder (ADHD).

A healthy diet comprises a combination of different foods. These include:

• Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
• Legumes (lentils and beans).
• Fruit and vegetables.
• Foods from animal sources (meat, fish, eggs and milk).

Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.

Breastfeed babies and young children:

• A healthy diet starts early in life – breastfeeding fosters healthy growth, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life.
• Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond.
• Breakfast is a great way to start your day.

  While some people prefer to skip breakfast, others need a source of energy to get going.

  If you enjoy breakfast, choosing nutritious foods may provide long-lasting energy and keep you full for hours. These foods are typically high in fiber, protein, healthy fats, and micronutrients.

  While it’s best to avoid unhealthy options that are high in sugar, refined carbs, and additives, it’s not always easy to know what to choose. As such, the list below will help you build a healthy breakfast.

  Here are 10 of the best foods and drinks to enjoy in the morning.

• 1. Eggs

  Eggs make a simple, nutritious breakfast choice.

  They’re an excellent source of protein, which helps support muscle synthesis. Since protein takes a while to digest, it also helps keep you feeling full .

  In one study, people given eggs and toast for breakfast reported significantly less hunger than those given bran cereal, suggesting that the egg group’s higher protein intake — 25 grams versus 11 grams — promoted greater fullness

  Furthermore, the egg group ate fewer calories at lunch, suggesting that this dish may support weight management .

  Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration .

  Eggs are also one of the best sources of choline, a vital nutrient for brain and liver health).

  Contrary to popular belief, eggs don’t raise cholesterol levels in most people despite their high cholesterol content. In fact, one review of 23 studies found that eggs have a mild protective effect against heart disease

  That said, try to limit your intake of highly processed breakfast items that are commonly paired with eggs, such as breakfast sausages and bacon. Instead, eat your eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.

  Eggs are among the most nutritious foods on the planet.

  A whole egg contains all the nutrients required to turn a single cell into a baby chicken.

  A single large boiled egg contains (1):

  • Vitamin A: 6% of the RDA
  • Folate: 5% of the RDA
  • Vitamin B5: 7% of the RDA
  • Vitamin B12: 9% of the RDA
  • Vitamin B2: 15% of the RDA
  • Phosphorus: 9% of the RDA
  • Selenium: 22% of the RDA
  • Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc

  This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats.

  Eggs also contain various trace nutrients that are important for health.

  In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.

  If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E (2, 3).

  SUMMARYEggs are high in protein and several important nutrients. They may promote fullness and help lower your calorie intake later in the day.

  2. Greek yogurt :- It makes an awesome breakfast, a fabulous snack and a protein-packed dessert. But don’t relegate it to just those uses: This yogurt is capable of so much more!

  First, the nutritional stats: When compared to most regular yogurt, Greek yogurt has 2 times the amount of protein. In fact, 1 cup has as much protein as 3 ounces of chicken. It’s also rich in calcium (important for strong bones and teeth and a healthy heart and nervous system). Lastly, Greek yogurt is rich in probiotics, which improve digestive health by maintaining levels of “good” bacteria in the gut (make sure the label says “active cultures”).

  Because 1 cup of fat-free Greek yogurt has just 120 calories and 0 grams of fat, it offers an excellent way to slim down recipes while adding tang. Even whole-milk Greek yogurt has just 190 calories and 9 grams of fat per cup (compare that to 1 cup of regular sour cream with 492 calories and 48 grams of fat).

  Here are 12 healthy ways to make the most of it.

  • Use instead of sour cream in macaroni and cheese and other baked pasta dishes.

  • Mash with boiled potatoes for creamy mashed potatoes.

  • Use to replace all of the milk and half of the fat (butter or oil) in quick breads, muffins, biscuits, cakes and coffee cakes.

  • Jazz up plain Greek yogurt by pureeing with canned pumpkin; sprinkle cinnamon on top.

  • Use in cheesecake recipes instead of sour cream.

  • Blend with ricotta cheese and fresh herbs to create a healthy dip or sandwich spread.

  • Place a dollop on thick stews and chili; fold in a little chili powder or ground cumin for added flavor.

  • Use as a base for creamy salad dressings (add fresh herbs, lemon juice or vinegar, Dijon mustard, salt and pepper).

  • Use between layers of angel food cake and fresh berries for the ultimate trifle.

  • Puree with fresh avocado, lime, garlic, and cilantro for creamy and healthy guacamole.

  • Use as a base for fruit smoothies instead of milk or juice.

  • Use to marinate chicken, fish and pork; simply use Greek yogurt instead of oil.

  SUMMARY

  Greek yogurt is not only high in protein and low in calories, but certain types are also high in probiotics, which support gut health.

  Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.

  3. Coffee :-

  1. You could live longer.

     Recent studies found that coffee drinkers are less likely to die from some of the leading causes of death in women: coronary heart disease, stroke, diabetes and kidney disease.

  2. Your body may process glucose (or sugar) better.

     That’s the theory behind studies that found that people who drink more coffee are less likely to get type 2 diabetes.

  3. You’re less likely to develop heart failure.

     Drinking one to two cups of coffee a day may help ward off heart failure, when a weakened heart has difficulty pumping enough blood to the body.

  4. You are less likely to develop Parkinson’s disease.

     Caffeine is not only linked to a lower chance of developing Parkinson’s disease, but it may also help those with the condition better control their movements.

  5. Your liver will thank you.

     Both regular and decaf coffee seem to have a protective effect on your liver. Research shows that coffee drinkers are more likely to have liver enzyme levels within a healthy range than people who don’t drink coffee.

  6. Your DNA will be stronger.

     Dark roast coffee decreases breakage in DNA strands, which occur naturally but can lead to cancer or tumors if not repaired by your cells.

  7. Your odds of getting colon cancer will go way down.

     One in 23 women develop colon cancer. But researchers found that coffee drinkers — decaf or regular — were 26 percent less likely to develop colorectal cancer.

  8. You may decrease your risk of getting Alzheimer’s disease.

     Almost two-thirds of Americans living with Alzheimer’s disease are women. But the caffeine in two cups of coffee may provide significant protection against developing the condition. In fact, researchers found that women age 65 and older who drank two to three cups of coffee a day were less likely to develop dementia in general.

  9. SUMMARYThe caffeine in coffee promotes alertness and enhances physical and mental performance. Drinking coffee regularly is associated with a lower risk of illnesses.
     

     4. Oatmeal

     Oatmeal is a classic breakfast option — and it’s nutritious to boot.

     1. Oats are incredibly nutritious

     The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan (1Trusted Source).

     They are also a good source of high quality protein, with a good balance of essential amino acids (2Trusted Source).

     • Manganese: 63.91% of the daily value (DV)
     • Phosphorus: 13.3% of the DV
     • Magnesium: 13.3% of the DV
     • Copper: 17.6% of the DV
     • Iron: 9.4% of the DV
     • Zinc: 13.4% of the DV
     • Folate: 3.24% of the DV
     • Vitamin B1 (thiamin): 15.5% of the DV
     • Vitamin B5 (pantothenic acid): 9.07% of the DV
     • smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)

     Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup. This same serving has only 303 calories.

     SUMMARY :- Oatmeal is rich in beta glucan, a type of fiber that may lower cholesterol levels and increase          feelings of fullness. It also contains many vitamins and minerals.

     • 5. Green tea

       Green tea is a soothing drink to get you going in the morning.

       It contains caffeine, which improves alertness and mood. One cup (240 mL) provides only 35–70 mg of caffeine, which is about half the amount in the same serving of coffee .

       It’s also high in L-theanine, a compound that promotes a calming effect and may reduce the “jitters” linked to caffeine intake. It may also improve mood and reduce anxiety .

       Finally, green tea provides epigallocatechin gallate (EGCG), an antioxidant that protects against chronic ailments like heart disease, type 2 diabetes, and mental decline.

       6.FRUITS :-

       Lower your risk for illness and disease

       The health benefits of fruits and vegetables come from their vitamins, minerals, and antioxidants that help strengthen your immune system, especially when combined with regular exercise. And fruits and veggies can lower your risk for hypertension, heart disease, and cancer.

       Easy for grab and go snacking

       Most fruits and vegetables don’t require preparation: you just grab, go, and eat. If you feel that you lack time in your busy schedule to prepare healthy foods, load up on produce you can easily eat on the go, such as bananas, apples, celery, and baby carrots. Fruits and veggies are convenient and easy to eat on the fly.

       Increase your fiber intake

       Fruits and vegetables are naturally high in fiber, which lends to good digestive health. The more regular your bowel movements, the more effectively your body will flush out waste and toxins. Stop relying on fiber-enriched cereals and over-the-counter fiber supplements, and get more natural sources of fiber from fruits and veggies.

       An endless variety to explore

       There are literally thousands of fruits and vegetables in the world, not to mention different varieties of each. For instance, you can visit most grocery stores and choose from at least five different apples. There’s no reason to ever grow bored with fruits and veggies, given your many options.

       Get more vitamins and minerals than processed foods

       Many packaged, processed foods lack nutritional value and can make you feel sluggish, tired, and less energetic. But fruits and vegetables are loaded with vitamins and minerals so you can benefit from improved immunity and more energy. Fruits and vegetables don’t just have to be eaten alone or in salads. Browse cookbooks and the Internet for healthy recipes that contain plenty of fruits and vegetables, and start eating produce with every meal.

       Schedule an appointment with Women’s Care today and learn more about how good nutrition can lead to improved women’s health.

        

        

      

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