6 Healthy Food Choices You Need to Consume Every Day

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Consuming healthy food every day is very necessary to fulfill daily nutritional intake. You don't need to be confused, because there are a variety of healthy food choices that are easy to find and the prices are relatively affordable.

The body needs nutrients and energy obtained from food to function properly. In the body, the food that enters will undergo a process of digestion and absorption of nutrients. Therefore, consuming healthy food is important to fulfill nutrition and maintain a healthy body.

Apart from being a source of nutrition and energy for the body, regularly consuming healthy food can also provide many benefits, from increasing the body's immunity, strengthening muscles and bones, reducing the risk of chronic disease, improving digestion, to maintaining an ideal body weight.

Various Healthy Food Choices There are several healthy food choices that are good for you to consume, including:

1. Vegetables 

Vegetables are included in healthy foods because they contain many important nutrients, such as fiber, vitamin A, vitamin C, vitamin K, magnesium, calcium, iron, folate and potassium, which are very good for health. 

Apart from that, vegetables also contain antioxidants which can protect the body from damage caused by free radicals and reduce the risk of various chronic diseases such as coronary heart disease, type 2 diabetes and cancer.

The following are some vegetable options that you can easily find: 

• Mustard 
• Broccoli 
• Carrot 
• Cauliflower 
• Cucumber 
• Kale 
• Tomato 
• Spinach 
• Lettuce 
• Spinach 

Apart from being easy to find, vegetables are also easy to prepare in various ways, from boiling, sautéing, to steaming. 

2. Fruits 

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Apart from that, fruit also provides various nutrients needed by the body, such as fiber, minerals, vitamins and antioxidants. Some types of fruit that are famous for being rich in nutrients include:

• Apple 
• Avocado 
• Orange 
• Banana 
• Avocado Berries, such as blueberries and strawberries 

Apart from that, several other fruits such as cherry nutmeg, grapes, pineapple, kiwi, lemon and mango, can also be good choices for consumption. 

3. Meat and eggs 

Meat is a healthy food because it is rich in nutrients. Lean beef and chicken breast contain the highest levels of protein and iron, and their fat content is even lower compared to other types of meat. 

Besides meat, eggs are also part of a healthy diet. Apart from being rich in protein, eggs also contain a variety of complete nutrients, including vitamins, minerals, unsaturated fats and antioxidants.

4. Nuts and seeds 

The next healthy food that is full of nutrients is nuts and seeds. Examples are peanuts, cashews, almonds, chia seeds, pumpkin seeds, and sesame seeds. 

These nuts and seeds not only contain high levels of protein and fiber, but are also rich in vitamins and minerals such as magnesium and vitamin E. 

5. Fish and other seafood 

Fish and other seafood, such as shellfish and shrimp, are also healthy food choices rich in omega-3 fatty acids and iodine. 

A study shows that adequate omega-3 intake can reduce the risk of developing various diseases, including heart disease, dementia and depression. 

There are several varieties of fish and seafood that are excellent to include in the  your diet, such as salmon, sardines, tuna, shellfish and shrimp.

6. Milk and its products 

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Milk contains lots of vitamins, minerals, animal protein and good fats. Apart from that, milk is one of the best sources of calcium. To get the nutrients contained in milk, you can consume it directly or consume processed products, such as cheese and yoghurt.

Know the Foods to Avoid 

To avoid various diseases, such as diabetes, high cholesterol and heart disease, consuming healthy food alone is not enough. You should also limit or avoid your intake of foods or drinks that contain high calories and low nutrients, such as: 

• Foods and drinks high in sugar, such as soft drinks, packaged juices and energy drinks 
• Fast food or junk food, such as French fries, fried chicken and processed meat 
• Packaged snacks that are high in saturated fat, such as sausages, candy, ice cream, cakes and biscuits 

Consuming healthy foods can affect the overall condition of the body. So, start eating healthy foods with balanced nutrition to maintain and improve body health. 

So that you don't get bored, eat different types of healthy food every day or combine various types of food so that the nutrition you get is more varied. 

Apart from consuming healthy food, you also have to meet your body's fluid needs by consuming at least 8 glasses of water every day. However, make sure the drinking water you consume comes from a protected and hygienic source. 

Apart from that, try to always adopt a healthy lifestyle with adequate rest and regular exercise. If necessary, consult a doctor to get advice on healthy foods that suit your body's needs.