Скачать или смотреть The Ultimate Guide to a Healthy Diet: Eat Your Way to Wellness

What to eat to stay Healthy?
1. Intro
2. What is a healthy diet?: 00:19
3. Whole Grains: 01:09
4. Lean Protein: 01:31
5. Healthy Fats: 02:39
6. Bonus - Don’t eat Processed Foods: 03:58
7. Bonus - Avoid Saturated Fats: 04:08
8. Bonus - Stay Hydrated: 04:20
9. Bonus - Moderation: 04:28
10. Be Smart: 04:47
11. Thank you for Watching: 04:59

Intro:

People often talk about eating clean or eating healthy. In this video we are going to find out what actually is a healthy diet? AND What should we be eating to stay fit and healthy?

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So, what is a healthy diet?

Right off the bat, we have to say that there is no one-size-fits-all answer to the question of the best diet to get fit and healthy because individual nutritional needs and preferences vary. However, the boring truth is that a healthy diet is one that includes a variety of nutrient-dense foods that allow the body to function optimally.

A healthy diet therefore, should include whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These will provide the body with essential vitamins, minerals, fiber, and antioxidants.

So let’s take a closer look at whole grains, lean proteins and healthy fats and if you stick around to the end, we’ll finish off with a few bonus eating advice tips:

Whole grains:

Instead of refined grains like white bread and white pasta, choose whole-grain versions, such as quinoa, whole-grain bread, whole-grain pasta, brown rice, bulgur. These are rich in fiber, protein and will provide sustained energy. They can be used as a base for salads or mixed with vegetables and beans.

Lean Protein:

Protein is necessary for building and repairing tissues, maintaining muscle mass, and supporting the immune function. It's important to choose lean protein sources, such as grilled or baked skinless chicken breast or turkey, or steamed fish like Salmon. This avoids excess saturated fat and cholesterol. Additionally, beans, lentils, peas, and chickpeas are excellent sources of protein. They are also rich in fiber, vitamins, and minerals.

Eggs are a great source of protein and can be prepared in many ways such as boiled, fried, or scrambled.

Milk, cheese, and yogurt are also good sources of protein. They can be consumed as a snack or added to dishes like smoothies, salads, or sandwiches.

Some vegetables like broccoli, spinach, and Brussels sprouts are also sources of protein. They are low in calories and high in vitamins and minerals.

Almonds, walnuts, peanuts, pumpkin seeds, and chia seeds are high in protein and healthy fats. They can be eaten as a snack or added to dishes like salads, oatmeal, or smoothies.

Healthy fats:

Healthy fats, such as those found in nuts, seeds, avocado, and olive oil, can help reduce inflammation and improve heart health. Healthy fats are essential for maintaining good health, and they play a vital role in several bodily functions, including brain function, hormone production, and nutrient absorption. Examples can be grouped into different subcategories that include, but are not limited to:

Mono-unsaturated fats: These are found in foods such as avocado, olive oil, nuts, and seeds. Mono-unsaturated fats can help lower bad cholesterol levels and reduce the risk of heart disease.

Poly-unsaturated fats: These are found in foods such as fatty fish, flaxseeds, chia seeds, and walnuts. Polyunsaturated fats are essential fats that the body needs but cannot produce, and they help reduce inflammation and support heart health.

Omega-3 fatty acids: These are a type of polyunsaturated fat that is found in foods such as fatty fish (e.g., salmon, mackerel, and sardines). Also, flaxseeds, and chia seeds. Omega-3 fatty acids are essential for brain function, heart health, and reducing inflammation.

Now, as promised, here’s some thank you bonus eating tips:

Don’t eat Processed Foods:
Avoid processed foods like cakes and biscuits. Don’t drink sugary drinks such as soda and concentrated fruit juices.

Avoid foods high in saturated fats: These include salami, sausages, butter, the fatty cuts of meat, even bacon!. These foods can increase your risk of chronic diseases.

Stay hydrated: aim to drink plenty of water throughout the day to stay hydrated and support your body's functions.

Moderation: it's important to eat everything in moderation and as part of a balanced diet to maintain good health. A healthy diet also includes moderation in portion sizes and moderation in consumption of foods high in calories, such as junk food and alcohol. Preferably, they should be avoided.

Be Smart:
Remember, everyone's nutritional needs are unique, so it's important to consult with a healthcare professional or registered dietitian to develop a personalized plan that works for you.