Eating healthy helps you lose weight, have more energy and reduce your risk of heart disease. The good news is having a nutritious diet is easier than you think – the best part is you don’t have to break the bank. By taking small steps each week to improve your nutrition, you move toward a healthier you. Now is a great time for families to focus on eating more nutritious meals. Here’s here’s what we recommend.
CITRIC FRUITS
Forget ugali or chapatis or chips, an orange might just be the answer. See, citrus fruits not only keeps you fit but could prolong your life. As you munch away at family dinner, be sure to diligently set aside a portion of fruit and vegetables. And make sure one is a citrus fruit.Oranges, lemons, lime and other citrus fruits contain prodigious amounts of vitamin C, which protects the immune system and disarms free radicals that cause cell damage.
They can also make refreshing citrus beverages. A lemonade or a glass of orange juice is a great addition to a beautiful day. Be sure to treat yourself to a refreshing drink with orange and lemon slices on ice and get all the wonderful nutrients that come with it.
GARLIC
Garlic is the most widely used medicinal plant in history. A member of the onion family, it is known for its antibiotic, anti-fungal and antiviral properties, and has been used by the Egyptians, Greeks, Romans and Chinese to help cure a variety of ailments from bronchitis and influenza to whooping cough.
Today, medical journals contain countless scientific studies investigating the ability of garlic to help fight infections, as well as provide potential benefits for diabetes, asthma and cancer sufferers.
Perhaps the most exciting discoveries to date have been that garlic can help protect against heart disease by thinning the blood and helping to lower cholesterol. If you want to gradually manage your weight in a healthy way, this could be just the superfood you need.
green leafy vegetables
Leafy green vegetables are an important part of a healthy diet. They’re packed with vitamins, minerals and fiber but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including better eyesight, reduced risk of obesity, heart disease, high blood pressure and mental decline. We reccommend eating green leafy vegetables because the kale, spinach or cabbage you get from your kitchen garden or at the kiosk are a fat-free, cholesterol-free, excellent source of dietary fiber.
Some people just don’t like the thought of eating spinach and other leafy greens. If you are in this camp, consider experimenting with different types of leafy greens until you find one that works. Perhaps blend it into a smoothie. You can also add leafy greens to soup, stir fry and omelets.
SWEET POTATOES
Sweet potatoes are nutrient-dense root vegetables that come in a variety of colors. They’re high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain.
The people of Okinawa, Japan have traditionally enjoyed one of the highest life expectancies in the world. One of their secrets, is lots and lots of sweet potatoes. The traditional Okinawan diet consists of minimal meat, dairy, eggs, and processed foods. Instead, they eat mostly whole plant foods. And they get a remarkable 60% of their calories from sweet potatoes alone.
