Healthy Food Write For Us – Eating healthy means eating a variety of foods in moderation that provide a balance of nutrients. It is essential to choose foods of plant origin, such as cereals, legumes, vegetables, and fruits, preferably skimmed dairy products and lean meats. Likewise, consuming those that contain high fat, sugar, and salt should be controlled.
The seven food groups
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Group 1 | Milk and derivatives
They have a plastic function; they participate in the formation and maintenance of the different structures of the organism. They are protein foods, and their energy depends on the fat accompanying the proteins. Some examples of derivatives are yogurt and cheeses.
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Group 2 | Meats, fish, and eggs
They also have a plastic function, but in this case, it is about foods that incorporate proteins of high biological power, iron, and group B vitamins. It should be noted that meat proteins are just as necessary and essential as fish proteins, although the latter has always been considered healthier due to its omega-3 fat content. Eggs would also fall into this second group, rich in essential nutrients.
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Group 3 | Potatoes, legumes, nuts
Here, the plastic and energetic functions are combined (in the sense that they provide energy thanks to the carbohydrate content). About legumes, clarify that they provide proteins of vegetable origin with a high biological content and fiber. Due to their contribution, nuts stand out for their monounsaturated and polyunsaturated fatty acids and group B vitamins.
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Group 4 | Vegetables and Vegetables
It is time to talk about the regulatory function in the case of this group of foods. According to the Spanish Food Code, vegetables are any horticultural herbaceous plant that can be used as raw or cooked food. Vegetables, for their part, are vegetables in which the edible portion consists of their green organs (leaves, stems, inflorescence). Both provide large amounts of vitamins, minerals, trace elements, fiber (especially soluble), a high percentage of water, and few calories due to their low proportion of carbohydrates, proteins, and fats.
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Group 5 | Fruit.
Its function is regulatory and an essential element in the diet as vegetables are. They are rich in sugars such as sucrose, fructose, and glucose, all with a low caloric intake. The fruits are characterized by their fleshy consistency, which makes them suitable for eating raw (some can be eaten with the peel and others not). Some examples would be oranges, tomatoes, strawberries, grapefruit, and kiwi (which provide abundant vitamin C), peaches, plums, melon, and cherries (rich in vitamin A) or bananas, avocado, and watermelon (source of potassium).
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Group 6 | Cereals and derivatives, sugar and sweets
Based on the fact that their function is energetic, they provide calories from their carbohydrates. Of course, in the case of cereals, these are more dense and nutritious than other sources of carbohydrates. They are also well worth it for their contribution to group B vitamins.
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Group 7 | Fats, oil, and butter
Its energy function and the majority caloric contribution of any healthy diet must come from both this group and the previous one due to the different elements each has. It should be noted that this group is rich in fat-soluble vitamins.
What is inside each group?
As you may have imagined, each food group, in turn, has a classification that, although we are not going to see it in detail, it never hurts to know what it consists of:
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Plastic or forming foods
They are the ones that provide essential substances both for the formation and for the conservation of our physical structure.
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Energetic food
As their name indicates, they are the ones that provide us with energy.
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Regulatory foods
In this case, we are talking about those essential for our metabolism due to their contribution to vitamins, minerals, and fiber.
Which ones are the healthiest?
Although it is complex and risky to establish which foods are the ones that can bring us the most benefits, we are going to give you that pleasure. Here, we show you 15 recommendations to incorporate into any diet, although there are many more if you have not already done so. In addition, you will realize that all of them are within your reach and that there are countless recipes to prepare with them. Are you ready? There they go:
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Garlic
It has excellent nutritional value and very few calories. In addition, it stands out for its levels of vitamin C, vitamin B6, and manganese. It is an excellent ally in reducing bad cholesterol, caring for our hearts, and, incidentally, purifying ourselves.
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Onion
Another of the star ingredients in our kitchens forever. It is perfect for avoiding circulatory problems and fighting cholesterol and hypertension. On the other hand, it is a diuretic ingredient that you can consume raw and in your stews, sauces, and stir-fries.
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Beetroot
It helps us prevent diseases by being a great source of iron. It contains betaine, a nutrient with anti-inflammatory power that protects internal organs, improves vascular risk factors, and prevents chronic diseases.
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Carrot
It stands out, especially for its vitamin A and its carotenoids. They are potassium, phosphorus, magnesium, iodine, and calcium sources. You can incorporate them into your salads, stews, stews,… They are always a good option!
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Egg
Rich in high-biological value proteins, it contains all the essential amino acids. Please do not pay attention to those who say you must moderate your consumption; studies show that its recurrent consumption is beneficial, whether cooked, poached, or scrambled in an omelet. It is always a good source of nutrients that no one should give up.
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Lentil
A fascinating plant-based source of protein that is not only rich in iron, potassium, phosphorus, and calcium. They have a lot of fiber and great satiating power despite being low in fat. Few things can surpass suitable stewed lentils with abundant vegetables and a handful of rice for those who like it.
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Chickpea
Another legume is an institution in the Spanish recipe book that you should always include in your diet because it is a source of group B vitamins (especially B9), folic acid, vitamin A, and some vitamin C. It also provides calcium, iron, iodine, magnesium, potassium, sodium, selenium, or zinc, as if that were not enough.
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Pea
Your secret? It contains a lot of protein, fundamental minerals (calcium or phosphorus), and a few carbohydrates (a little fat). They are a great resource when incorporating them into stews or vegetable stews. They are not missing in many versions of the Russian salad either!
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Bluefish
It’s time to talk about Omega 3, the best we can find in this fish group that is perfect for fighting cardiovascular diseases. Examples include anchovies, tuna, the increasingly fashionable mackerel, or salmon. These fish stand out for their proteins and minerals, among which we highlight phosphorus and magnesium, group B vitamins, and vitamins A and D. Of course, the best thing to do is always cook them on the grill and not abuse the sauces in case of making it stewed.
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Orange
There is always talk of its high vitamin C content, but it is also a great antioxidant food highly recommended to prevent cardiovascular diseases. Indeed, we usually eat it raw, in juice, or as a dessert, but it also works perfectly in savory dishes. You have to spend a little bit of researching.
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Apple
This popular fruit contains pectin, a soluble fiber that helps us reduce blood cholesterol. It also has a good dose of minerals such as potassium, which controls blood pressure and reduces the risk of heart problems. You already know that “an apple a day keeps the doctor away,” so now all you have to do is adhere to it to the letter.
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Broccoli
Another of the foods with the most vitamin C exists. It stands out for this and is a source of calcium, fiber, and folic acid… A most nutritious delight that is also super versatile! Make friends with these deep green trees and keep an eye on them.
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Chard
This vegetable is rich in Vitamin A, so it helps us maintain healthy, good-looking skin, good eyesight, and solid yet shiny, healthy hair. If you like smoothies, here is the best way to benefit from their properties straightforwardly and fast.
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Almond
Dried fruit could not be missing from this selection, and given a choice, we stayed with the almonds. They contain a high content of healthy monounsaturated fats, a good dose of fiber, plenty of protein, and many other nutrients to consider. So never go without this most healthy snack.
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Lean meat
You also have to give meat its space, especially if it is as healthy as lean meat, which contains proteins, minerals, and vitamins, which make it a food rich in iron, zinc, phosphorus, and various vitamins, especially group B. It has practically no fat, so it helps us fight obesity and avoid cholesterol and cardiovascular diseases. Examples include grilled chicken, turkey, or rabbit. All three are low-fat meats that are usually indicated in weight-loss diets.
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