A Healthy Diet for a Healthy Life

Kristina Montalto

Healthy Heart
A healthy diet can minimize and negate some of the most prevalent health conditions in this country; diseases like stroke, high blood pressure, heart disease, obesity, osteoporosis, and cancer can be minimized or avoided if we choose to eat a healthy diet.

The results are in: eating a healthy diet will lead to a longer, happier, and healthier life. Since there are so many healthy foods out there, you don’t need to limit yourself to just a couple! If you don’t enjoy spinach, no worries. There are hundreds of healthy choices to choose from. So, drop the processed snacks and sugary drinks and check out our list of healthy foods!

List of Healthy Foods

A heart-healthy diet is going to consist of healthy oils like olive oil and coconut oil, nuts and legumes (beans), fish, skinless poultry, low-fat dairy products, fruits, vegetables, and whole grains. We’ll give you a few examples from each category to help get you started!

There are many different choices in this category! Nuts are a great way to snack on-the-go! Try throwing some pecans, walnuts, almonds, brazil nuts, cashews, and pistachios in a zip-lock bag for a mid-afternoon snack. Nuts have been shown to reduce inflammation, improve cholesterol, and improve blood pressure.

Peas, lentils, chickpeas, kidney beans, pinto beans, and black beans are just a few examples of legumes. Many studies have shown that legumes improve gut health by enhancing bowel function and slowing the rate at which a stomach empties. This prevents spikes in blood sugar, decreases the risk for developing diabetes, and reduces levels of LDL cholesterol.

Fish: Albacore tuna, salmon, oysters, sardines, rainbow trout, and freshwater Coho Salmon are just a few healthy choices in the fish category. Fish are also a great source of naturally occurring omega-3 fatty acids, which promote healthy brain and heart function.

Chicken, duck, goose, turkey, and emu will deliver more than enough protein for the average person while satisfying that carnal craving. Minerals like iron and zinc are found in poultry, along with amino acids, alpha and beta-carotene, multiple vitamins, and phosphorus. Eating a healthy amount of poultry can help support healthy kidney, central nervous system, liver, teeth, and bone health while reducing your risk for cardiovascular disease.

Low-fat dairy products
Low-fat cottage cheese, Greek yogurt, and whole milk are rich in calcium, vitamin D, and protein.
Fruits are a great source of folate (folic acid), dietary fiber, vitamin C, and many minerals. Try eating more bananas, apples, apricots, cherries, melon, pear, pineapple, raspberries, and strawberries! Want a snack packed with protein and vitamins? Try adding some berries and whey protein to Greek yogurt or cottage cheese!

The health benefits of vegetables are unquestionable. Potassium, fiber, folate, vitamins A, E, C, antioxidants, and other nutrients make vegetables a powerful ally in the quest for good health. Some of the healthiest vegetables you can consume are kale, spinach, peppers, cucumber, carrots, broccoli, garlic, green peas, swiss chard, brussel sprouts, asparagus, and red cabbage.

Whole Grains
Whole grains are grains that are found in their whole form or ground into flour while still retaining all parts of the seed (which include the germ, bran, and endosperm). Studies have found that many people who eat whole grains and the other foods on this list have a reduced incidence of chronic disease and an improved overall quality of living. Grains are made out of minerals, vitamins, fiber, and other nutrients that will help fuel your body.

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