Healthy Foods for 2022? There’s no denying that it’s getting harder and harder to stay healthy. As time and technology advance, so does our understanding of nutrition, and it’s becoming more and more difficult for us to fully understand all of the new ideas that are being pushed out there.
So, it’s important to have a go-to list of healthy foods that you can rely on to keep you feeling energized, full of energy, and feeling good about your day. Healthy eating is not complicated. It’s just a matter of making smart choices (and removing the bad ones). In this article, we’ll talk about some healthy foods that are good for you, and some that you should avoid to stay healthy.
What to eat and what not to eat
Healthy foods are those that, when eaten, will keep your body running smoothly and your mind focused. A healthy diet is also one that contains a variety of nutrients, such as protein, carbohydrates, fat, vitamins, and minerals. There are many types of healthy foods, so in this section, we’ll talk about some of the most common ones.
Healthy Foods for 2022: What to Eat
Protein — Protein is a building block of muscles, enzymes, hormones, and skin. Without it, your body will break down its own tissue to produce energy. So, protein is vital for building and maintaining muscles, while keeping your metabolism running smoothly. It’s important to choose lean proteins, such as fish, low-fat dairy, and legumes, because these foods are lower in calories and fat. Good sources of protein for a healthy diet include chicken breast, turkey, low-fat milk, fish, low-fat cheese, tofu, tempeh, low-fat yogurt, and quinoa.
Most people don’t eat enough protein. The recommended daily intake is around 0.8-1 g per kg of body weight, which would be between 20-30 g for a 160 lb person. However, an average-sized American man consumes only 16 g of protein per day. That’s why you need to aim for 30 g to achieve your goals!
Carbohydrates — Carbs are a type of nutrient found in most foods. Carbohydrates are broken down into glucose in the body, which is the basic source of energy for your cells. Carbohydrates can be found in a variety of foods, including bread, pasta, rice, fruits, and vegetables. Carbohydrates should make up most of your daily calorie intake.
Most people don’t get enough carbohydrates in their diet, which can lead to low energy, fatigue, and a host of other symptoms. The recommended daily intake is 50-60%, which means that you should be eating between 2-3 g of carbohydrates per kg of body weight per day. Good sources of carbohydrates include whole-grain bread, oatmeal, brown rice, sweet potatoes, and quinoa.
Fruits and Vegetables — Vegetables are a great source of vitamins and minerals, as well as fiber. They are also low in fat, and can be used as an alternative to high-fat meats and cheeses. You should aim to get between 5-6 servings of vegetables per day. Good sources of vegetables include broccoli, carrots, tomatoes, lettuce, fresh and frozen fruit, and sweet potatoes.
Fruits are also low in calories and high in vitamins and minerals. Although many fruits are high in sugar, there are also fruits that are rich in vitamins and minerals, have low sugar content, and are good for your health. These fruits include avocado, banana, kiwi, papaya, grapefruit, orange, apple, and lemon.
Healthy Foods for 2022: What You Shouldn’t Eat
There are certain foods that you should avoid to stay healthy and avoid gaining weight. These foods are loaded with calories, large amounts of sugar, and other ingredients that aren’t good for your body. These foods will only make you gain weight and will make you sick.
Fast Food — Fast food is usually high in calories, and low in nutrients. Because it’s usually fried, it’s also high in saturated fat. On the other hand, a salad is usually low in calories and fat, but is high in sugar and sodium. What’s the solution? Eat fish instead of meat. Put fresh veggies instead of fries in your salad. And if you must have a cheeseburger or taco, make sure that it is made with lean meats and whole wheat or low-fat cheese.
Milk — Milk is a good source of protein, but it is also high in saturated fat and sugar. So, you should drink low-fat milk instead. The best types of low-fat milk are skim, 1%, reduced-fat whole, and 2%.
Alcohol — Alcohol is another beverage that you should stay away from. It contains calories, but almost all of them come from sugar. So, if you drink wine or beer, drink them in moderation. Alcohol is a diuretic, so it dehydrates you. Plus, it leads to an increased risk of certain cancers, heart disease, stroke, liver disease, and diabetes. So, this is why you should drink in moderation: no more than one drink per day for women and no more than two drinks per day for men.
Wanna know more about foods that you should be avoiding? You should take a look at this! 8 Ingredients That You Should Avoid in Your Diet
Conclusion
Healthy eating doesn’t have to be boring. You don’t have to spend hours in the kitchen cooking meals. You just need to know what to eat and what not to eat to meet your nutritional needs. In this article, we’ve discussed some healthy foods that can help you reach your goals. Revisit this list to help you stay healthy.