Try to eat dinner earlier in the day and then kind of
observe fast for 14-16 hours until breakfast the next morning. Early studies
suggest that this simple dietary technique—eating is applicable when you’re
most active and it gives your digestive system a long break each day. These
smart eating techniques also help to regulate weight. After-dinner snacks tend
to be high in fat and calories so are best avoided. Fruits and vegetables are
regarded to lay foundation levels of a healthy diet. They are very low in
calories and absolutely high in essential nutrients. These fruits and
vegetables are packed with vitamins, minerals, antioxidants, and fiber. One
must try and consume a huge number of fruits and vegetables every day. Every
meal should contain ample amount of these fruits. Colorful, deeply colored
fruits and vegetables contain higher concentrations of vitamins, minerals, and
antioxidants—and different colors provide different benefits, so eat a variety.
Aim for a minimum of five portions each day. These are some of nutritional
foods that should certainly be part of your food plate.
Figs
When you think of potassium-rich produce, figs probably do
not hit the high note, but you may be baffled to learn that six fresh figs have
891 mg of the blood pressure-lowering mineral. Figs help constitute almost 20%
of your daily need and it is almost double the nutrition that you may find what
in one large banana. In a recent 5-year study from the Netherlands,
high-potassium diets were linked with lower rates of death from all causes in
healthy adults age 55 and older. Figs are one of the best options that contain
calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free
milk. You can try figs in various methods and recipes. For e.g. chopping it and
adding to yogurt, cottage cheese, oatmeal, or green salads. Figs can also be
used as a savory snack to have a bite every now and then.
Blueberries
Blueberries may very well be the most apt nutritious food
jam-packed with antioxidants. Tangy-sweet wild blueberries (which are smaller
than their cultivated cousins) contain the high quantity of absorbable
antioxidants. Research shows a diet rich in blueberries can help with memory
loss, prevent urinary tract infections, and help get rid of eyestrain. Add up
to 1/2 cup of blueberries to your diet a day for maximum health benefits,
recommends Ronald Prior, PhD, adjunct professor of food science at the
University of Arkansas in Fayetteville. This alone provides just about double
the amount of antioxidants most Americans get in 1 day.
Asian Pears
One large Asian pear has a whopping 10 g of
cholesterol-lowering fiber, about 40% of your daily need. People who ate the
most fiber had the lowest total and LDL cholesterol levels, according to a
recent study of Baltimore adults. The same researchers found that people who
ate the most fiber also weighed the least and had the lowest body mass index
and waist circumference. Serve by dicing it into a salad of Boston lettuce,
crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add
peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1
teaspoon grated fresh ginger, and enough water to cover the pears. Cover and
simmer 40 minutes or until pears are soft.
Apples
One of the healthiest fruits you should be eating is one you
probably already are: the apple. The Iowa Women’s Health Study, which has been
investigating the health habits of 34,000 women for nearly 20 years, named
apples as one of only three foods (along with pears and red wine) that are most
effective at reducing the risk of death from heart disease among postmenopausal
women. Other massive studies have found the fruit to lower risk of lung cancer
and type 2 diabetes—and even help women lose weight. In fact, one of the only
things that could make an apple unhealthy is mixing it with sugar, flour, and
butter and stuffing it into a mile-high pie. Instead, have one as an afternoon
snack with a tablespoon of peanut butter, or add slices to sandwiches or
salads.
These fruits can be easily blended into a wide range of
recipes. These fruits will help fulfill your basic nutritional needs and yet
provide you with yummy recipes and desserts. There are many websites and video
channels online that provide many such healthy recipes and cooking tips. India
Food Network is one such website which you can refer to learn these easy to
cook instant healthy recipes. It also provides many nutritional tips and
ingredients list for cooking fanatics. Visit the India Food Network website for
more information.
