Healthy Food for a Healthy Diet

11 Nov 2020

Articles

Source: economictimes.indiatimes.com

For most people with obese bodies, being overweight is a big problem. Having an ideal body weight is certainly a dream for every human being, especially for those who are overweight. There are many ways that have been done in order to get the ideal body, such as exercise and diet. Diet is often defined as a way to lose weight by reducing food portions. Because of this assumption that often makes many people who run a diet program not eat carbohydrates at all or even eat only once per day and then ultimately make our bodies susceptible to disease. Whereas the true meaning of diet is to adjust the dietary habits to achieve certain goals such as losing weight, increasing weight, maintaining health, restoring health after illness, etc.

A healthy diet must pay attention to a dietary habits through nutritious food. And for most people who are undergoing a diet program to lose weight, of course, they start looking for recommendations on what foods are good and healthy to eat so that their goals are achieved but the body remains healthy during the diet program. For that, here are some recommended foods that are suitable for consumption so that the body remains healthy while on a diet.

Boiled Egg

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For people who have been on a diet for a long time, of course, they know why eggs are required for consumption during the diet. Based on information from Healthline, eggs are one of the best foods to eat if you want to lose weight. The reason is that eggs contain high protein, HDL, and of course have low calories, which is 75 calories but still filling.

This theory has been proven in a study where 30 women who were overweight felt full longer after having breakfast with eggs. They even ate less during the next 36 hours than before. This proves that eggs are very effective for consumption in losing weight.

Green Vegetables

Source: news.trubus.id

Apart from eggs, green vegetables can also help you lose weight because they are low in calories and carbohydrates but are rich in fiber so they can keep you full longer. Green vegetables can also be a solution for those who want to eat large portions without having to be afraid of fat. Green vegetables such as spinach, kale, and others are also very nutritious because they contain lots of vitamins, minerals, iron, calcium, and antioxidants which of course can fulfill the body’s nutritional needs.

Cruciferous Vegetables

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Cruciferous vegetables such as cabbage, broccoli, and others are also suitable for consumption while on a diet program, because they can make you full longer, contain lots of fiber and protein, and can be consumed in large portions without fear of fat, making them suitable as a weight loss meal. This type of vegetable is also very nutritious because it contains anti-cancer substances that can reduce the risk of cancer.

Oily Fish

Source: lifestyle.sindonews.com

One of the foods that are suitable for consumption while on a diet, but still delicious is oily fish. Even though these fish are oily, it turns out that it has low calories, so it is suitable for consumption by people who are undergoing a diet program. Examples of oily fish are mackerel, sardines, salmon, and many more. Oily fish has been shown to be able to provide a feeling of fullness longer and it tastes delicious to eat. In addition, this fish also contains omega-3 fatty acids, iodine, protein, and others, making this type of fish healthy for consumption.

Lean Meat

Source: merdeka.com

As we know, protein is a nutrient that plays an important role in replacing damaged cells or regenerating cells in the human body and also plays a role in providing a feeling of fullness for longer. Apart from eggs and oily fish, one source of protein that is suitable for a diet can be obtained from lean meat. Lean meat has abundant protein content, which makes us feel full longer and inhibits the will to consume large portions of food.

Nuts

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Apart from meat, nuts also contain high protein which can also make our stomachs full longer. Nuts are also known to be rich in fiber and HDL which is useful for the body. Because they taste quite delicious but healthy, nuts are also very suitable to be used as snacks such as almonds; peanuts; walnuts, and others.

Tuna Fish

Source: hellosehat.com

The next healthy food is tuna. Similar to oily fish such as salmon, tuna is also a low-calorie and high protein food. The protein contained in tuna can help build muscle mass faster if consumed regularly. Therefore, it’s no wonder why athletes or bodybuilders often eat tuna. Make sure to eat fresh tuna and not canned tuna, because tuna that is in cans has been processed first so that it contains more oil than fresh tuna which is certainly not good for those who are undergoing a diet program.

Boiled Potato

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The last healthy food suitable for the diet is boiled potatoes. Potatoes contain various nutrients that are very good for the body. For example, they contain high potassium which can control blood pressure. Boiled potatoes are also one of the most filling foods when consumed because they contain a high amount of starch and fiber which is useful for weight loss.

Those are the various kinds of healthy foods that can be consumed while on a diet program. Aside from having a delicious taste, of course, it has high nutrition. Keep in mind that diet does not mean not eating, but adjust the dietary habits. Diet is not only beneficial for weight loss, but also useful for maintaining our health from unhealthy dietary habits.

Main Reference

https://www.merdeka.com/jateng/8-makanan-untuk-diet-sehat-kaya-nutrisi-efektif-turunkan-berat-badan-kln.html?page=1

Supporting References

https://www.alodokter.com/makanan-sehat-untuk-diet-yang-lezat-dan-bergizi

https://www.healthline.com/nutrition/eggs-weight-loss-food

https://edukasi.kompas.com/read/2009/04/20/18134149/~Perempuan~Beranda

https://lifestyle.sindonews.com/berita/1302468/155/ini-manfaat-konsumsi-ikan-berminyak-untuk-kesehatan

https://www.alodokter.com/manfaat-kacang-tanah-sebagai-teman-diet

https://www.sehatq.com/artikel/cicipi-manfaat-ikan-tuna-salah-satunya-tingkatkan-daya-tahan-tubuh

https://www.merdeka.com/jabar/7-manfaat-kentang-rebus-bantu-jaga-tekanan-darah-kln.html

Image References

https://economictimes.indiatimes.com/magazines/panache/do-you-keep-trying-new-diets-changing-food-habits-frequently-or-abruptly-may-harm-health/articleshow/74281022.cms