“Watch out for labels like ‘made with whole grains,’ which can be misleading marketing claims,” adds Yetz. While whole grains may be in those products, they don’t necessarily make up a big chunk of them. There may not be as much beneficial fiber as you might think. Instead, look for the 100% Whole Grain Stamp, which indicates that all of the grains in the product are whole. Or, look for products that list a whole grain, like whole-wheat flour, as the first ingredient.
- Vitamin deficiency may cause severe diseases as they are needed for specific metabolic processes like the production of energy, building proteins, DNA, and much more.
- This classic Gulf Coast fish dish bursts with vibrant flavors.
- It is both a probiotic and a prebiotic , making tempeh one of the most important foods you can include to stimulate probiotic bacteria growth in the gut.
- Apples are especially good to have on hand because they’re inexpensive, keep for weeks in the fridge and make for a super-portable snack.
Or you might realize that eating a protein-packed salad makes you feel energized. Try writing down how you feel after each meal so that you can remember these sensations. Fill half your plate with veggies at meals and eat 2–3 servings of fruits a day for vitamins. These 15-minute recipes are your ultimate weeknight dinner solution.
Quick sausage recipes
Potential effects of sweet potato in hyperglycemia and dyslipidemia-a systematic review in diabetic retinopathy context. Cruciferous vegetables and risk of cancers of the gastrointestinal tract. Cauliflower is also often used as a low carb alternative and may help support weight loss. It’s a great source of compounds such as glucosinolates and isothiocyanates, both of which possess potent cancer-fighting properties. A mere 1 cup of cooked collard greens boasts about 6 g of fiber, 4 g of protein, and 25% of the DV for calcium.
- This simple dish will make you feel like a chef when all you’ve really done is chop some zucchini and buy some shrimp.
- The shift from whole foods to processed, refined foods has reduced the micronutrient quality of the modern Western diet .
- They are necessary for the correct functioning of the brain, eyes, heart, blood vessels, lungs, immune system, and endocrine system.
- A homemade pizza with a wholemeal base and plenty of fresh veggies on top may be a healthy choice.
- While the gut’s main function is to break down and digest the food we eat, growing research links a healthy gut microbiome to improved overall well-being.
Regularly consuming foods and drinks high in sugarincreases your risk of obesity and tooth decay. Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish. A portion of fresh, canned or frozen fruit and vegetables is 80g. It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day.