Consuming a healthy diet throughout the life course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions. However, increased production of processed foods, rapid urbanization, and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars, and salt/sodium, and many people do not eat enough fruit, vegetables, and other dietary fiber such as whole grains.
Maintaining a healthy diet isn’t
only about eating healthy food; it’s also about eating a healthy amount of
food. Overeating often leads to weight gain and can cause obesity-related
issues in the long run. If you constantly consume more calories than the amount
your body requires based on your age and activity levels, you may experience
weight gain even if you are only eating healthy food. This is why the starting point of a healthy diet is always about ensuring you are eating the right
portion sizes for your health requirements.
Eating in the right proportions
The general rule for a
balanced diet is 50% fruits and vegetables, 25% whole-grain carbohydrates, and
25% meat and others.
Here’s a list of the top 10 healthy foods from across various food
groups.
The top 10 healthy foods
10. Dark chocolate
Food Category: Others
Desserts tend to fare poorly in the health department, but dark
chocolate is a notable exception. The cocoa in dark chocolate is full of health
benefits, especially because of the high concentration of anti-oxidants which
help to regulate blood flow and blood pressure – this gives dark chocolate the
ability to fight heart disease. Dark chocolate is so good for your health that
you can eat it every day. One small square of chocolate a day will boost your
health significantly. When selecting your treat, look for one that contains a
minimum of 70% coca solids to experience the legitimate benefits of dark
chocolate.
9. Blueberries
Food Category: Fruits
Almost all fruits are good for health in some way, but
blueberries are especially high in nutrients. Blueberries are particularly
great for boosting brain health – some scientific studies have found that
blueberry improves memory! This blue wonder also fights obesity by regulating
blood pressure and cholesterol levels.
8. Potatoes
Food Category: Carbohydrates
Potatoes are a staple food in many European fares due to their
filling nature. Apart from that, potatoes are also high in vitamin C, B
vitamins and a wide variety of other minerals. Nevertheless, the way potatoes
are cooked affects their health benefits. Potato chips and french fries are
some of the best-loved snacks but they can be extremely unhealthy due to the
high amounts of salt and oil used in their preparation. On the other hand,
boiling or steaming your potatoes is one of the healthiest and simplest ways to
cook them. Leaving them to cool after cooking allows them to form resistant
starch, which makes them better for digestion and reduces their impact on your
blood sugar levels.
7. Garlic
Food Category: Vegetables
Garlic is an indispensable ingredient in the kitchen because of
its ability to spice up any dish, but this root vegetable also happens to be
very good for health. Root vegetables are generally very nutrient-rich because
they absorb minerals directly from the soil. Garlic happens to be a big source
of vitamin C, B1 and B6 as well as other minerals. The sulphur in garlic also
helps to regulate blood pressure and cholesterol levels, which makes it an
important dietary component in the fight against heart disease. Besides being good
for our physical health, garlic can do wonders for our mental health too.
Garlic is known to have a calming effect because of its high concentration of
stress-alleviating anti-oxidants.
6. Seaweed
Food Category: Vegetables
We all love our crispy seaweed snacks, but there’s more reason
to indulge in seaweed than just the taste. Seaweed is a type of vegetable that
grows in the ocean rather than on the land so it is able to absorb minerals
from the seawater directly. This makes seaweed even richer in nutrients than
farm vegetables, especially when it comes to minerals like calcium, iron,
magnesium and iodine. Iodine is essential for the healthy function of thyroid
hormones which helps to manage growth, heal damaged cells and regulate our
metabolism.
5. Kale
Food Category: Vegetables
Kale is one of the best leafy green vegetables for your health
as it is abundant in vitamins C, A, K1 and B6, as well as dietary fiber,
minerals and anti-oxidants. Vitamin C is great for immune system health while
vitamin A combats inflammation. Most leafy vegetables are already rich in these
vitamins, but what makes kale more nutritious is the fact that it is great for
bone health. The calcium in kale helps to maintain strong bones while vitamin
K1 prevents this calcium from being deposited in the arteries, hence allowing
the minerals to be absorbed better.
4. Egg yolk
Food Category: Protein
Eggs are common foods in most Singaporean diets, and they have
good reason to be. Despite the health concerns raised about their high
cholesterol content, eggs provide lots of healthy vitamins and minerals when
consumed in moderate amounts. Furthermore, eggs are a huge source of protein
and healthy fats. Where possible, opt for whole eggs as these are healthier and
more nutritionally complete.
3. Shellfish
Food Category: Protein/Meat
Shellfish are rarely a common feature in our diets, but they
should be. Food such as scallops, clams, mussels, and oysters are excellent
sources of vitamin B12 which helps to regulate red blood cell production. Do be
careful when eating shellfish though – make sure the meat is well cooked
because raw or undercooked shellfish can cause a vibriosis infection.
2. Milk
Food Category: Protein/Dairy
Growing up, practically all of us have tasted milk at one point
or another. Aside from the bone-boosting calcium, milk also contains a host of
other important nutrients such as protein, potassium, phosphorus, and vitamin
B12. Certain brands of cow's milk is also fortified with additional vitamin D
and grass-fed, full-fat dairy sports vitamin K2. Milk's mainstream status means
that practically anyone can enjoy its benefits: there are lactose-free variants
for those who happen to be intolerant and goat's milk is a popular alternative
for individuals whose digestive system is sensitive to cow's milk.
1. Salmon
Food Category: Protein/Meat
Salmon is definitely one of the healthiest meats – it contains
lots of nutrients like omega-3 fatty acids, B vitamins and magnesium, and
it also helps with weight loss by promoting satiety. The nutrients mentioned
are essential for maintaining healthy body functions, especially omega-3 fatty
acids, which regulate blood pressure and reduce the risk of heart diseases.
Plus, salmon is delicious and there are many healthy ways to cook the meat
without using too much oil such as grilling, broiling, poaching, or
oven-roasting it. While this fishy
friend of ours is definitely a great choice of meat because of its nutritional
benefits, excess consumption of omega-3 fatty acids can have a negative impact so limit
your salmon consumption to once or twice a week.
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