Foods You Should Include in Your Menu: 8 Healthy Foods to Eat

Foods You Should Include in Your Menu: 8 Healthy Foods to Eat

Do you eat to live or live to eat?

The discussion can go long; however, the truth is without eating healthy food, you cannot live long, or live well. Therefore, when you chalk out your healthy food plan, you should always choose foods that minimize the risk of disease, controls diseases, and promotes good health.

Healthy eating refers to eating right food in right quantity. Right food means choosing healthy food from different food groups. Food you choose must provide you protein, carbohydrate, minerals, fats, vitamins, fibers and other vital nutrients. You have to eat food from different food groups to get nutrients, vitamins etc. in right proportion. If you can balance nutrients, you are eating balanced diet. Consumption of unhealthy food results in many health complications, for instance obesity, diabetes, and heart diseases.

Nutritionists and dietitians have grouped food in five categories.

  1. Cereal
  2. Fruit and vegetables
  3. Dairy products
  4. Protein
  5. Fat and sugar


Healthy Food Plan: Foods You Should Include in Your Menu


Cereal is staple food and provides calories for your body. Cereal you eat must be made from whole grain. Whole grains or unrefined grains contain barn and germ, which is good for your body. When you buy rice, oats, maize, wheat etc. look for the label that says whole grain.


Fruits and vegetables

Fruit and vegetables are low calorie foods packed with antioxidants, and good sources of vitamins, minerals and fibers. When you include fruits and vegetables in your menu, you will lower the risk of many diseases. You can either drink fruit and vegetable juice, or eat fresh, canned or frozen fruits and vegetables. Overcooking can destroy nutrients in vegetables, and the best way to preserve nutrients is to stem lightly.

Dairy products

Dairy products such as milk, cream, yoghurt and cheese are good source of protein, fat, glucose, and calcium. Dairy products are essential for the development of bones and teeth. However, you should take low fat dairy products.


Meat, poultry, fish, eggs etc. are rich with protein. Protein is necessary for tissue growth. When you eat meat and poultry, remember to trim fat and skin. Omega found in fish oil is very good for the body. Egg is a low calorie food, and a good source of protein. If you are battling with high cholesterol levels, avoid yolk and eat only white part. If you are vegetarian or vegan, include soya, nuts, beans, peas etc. in your daily diet.

Fat and sugar

Saturated fat and unsaturated fat are two different types of fats. Cream and fried foods contain high saturated fats, whereas oily fish and vegetable oil contain unsaturated fact. Always choose unsaturated fat over saturated fat. Saturated fat increases the risk of cardiovascular diseases.

Sugar is essential for the body, however, too much sugar is bad for health. Always avoid sugary drinks.

Healthy food…

Improves your health

Lowers the risk of disease

Balances body weight

Makes you fit and fine

Promotes mental health

8 Healthy Foods to Eat: Foods That Are Good for Your Body


From the Bible to the Vedas, men have always praised honey. Honey is a natural sweetener and much healthier than sugar. Honey lowers the risk of heart disease, enhances immune system, releases toxins from the body, staves off diabetes, slows aging process, treats respiratory diseases, and heals wounds. Honey is also instant energy booster. If you want to lose your weight and tone your body, mix a tablespoon of honey and lime juice in a glass of water and drink every morning.


Soya is a nice replacement for meat, and the main protein source for vegetarians and vegans. Soya, sometimes called protein capsule, improves memory, prevents heart disease and reduces bone deterioration process. Soya can be used as nutrient supplement for children to increase height and weight. You can eat soya in various ways such as soya beans, sprouted soya, soya milk, tofu etc.


Japanese are the longest living people in the world. Their food plan includes seafood, especially fish. Fish contains plenty of oil in the tissues, for example omega-3 fatty acids. Fish oil is rich with A and D Vitamins. Fish oil is good for heart and nervous system, and benefits people suffering from arthritis. Oily fish like salmons, tuna and sardines are best for those who have dry skin.


Almond is rich with minerals, vitamins, fibers, unsaturated fatty acid, and other nutrients that is good for your heart. It is a good source of Omega-3 and Omega-6 fatty acids. When you include almonds in your daily diet, your mind and body will remain vitalised throughout the day and you will be able to maintain healthy cholesterol levels.

Leafy vegetables

Vitamins A, B6, C, E and K are found abundantly in leafy vegetable such as spinach. Spinach is a good source of minerals such zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, and iron. Leafy vegetables are enriched with antioxidant, thus, lowers the risk of diabetes. If you are trying to lose weight, you should definitely eat low calorie food such as leafy vegetables.


Oat is low calorie and low fat cereal with plenty of soluble fibers. Oat is a good source of B vitamins, potassium and omega-3 fatty acids. Meal cooked from oats is called oatmeal. Oatmeal is low calorie and low fat food. If you are thinking about losing weight, you should definitely include oats in your food plan. Oats lower blood cholesterol and reduce the risks of cardiovascular disease.

Beans and Lentils

Beans and lentils are good source of protein, fiber, iron, magnesium, potassium and zinc. Beans and lentils promote weight loss, lowers low-density cholesterol, and raises high-density cholesterol. When you are including beans in your meal, try bean sprouts. You can eat bean sprouts cooked or raw. Lentil soup not only satisfies your hunger but also builds your muscles.

yogurt,dairy productYogurt

Yogurt is the best food among different dairy products. It is a good source of calcium, potassium, protein, zinc, and vitamins B6 and B12. Yogurt is instant energizer. It helps to control weight; however, make sure the yogurt you consume is free from extra cream and sugar.

Wheat germ

Wheat germ is the embryo of the wheat kernel, a minute shoot in wheat seed, which is normally removed before milling. The wheat plant grows from this germ. All the vital nutrients in wheat are found in wheat germ. Actually, wheat germ is better that flour. It is rich with minerals such as zinc, magnesium, phosphorus, fatty acids, folic acid and fatty alcohols, fiber and vitamin E.


  1. Very useful informations. 🙂 Thanks!

  2. SO useful for halth

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