One of the most difficult aspects of attempting to eat a better diet is getting rid of some of our favourite foods due to their negative effects on our waistlines and overall health.
However, substituting them with more healthy alternatives that taste just as wonderful makes it simpler.
Continue reading for a list of six meals that satisfy our hunger while also being good for our health!
#1 Dark Chocolate
Cocoa’s therapeutic benefits have been known for a long time, dating back to the Mayan and Aztec civilizations.
Today, we know that the antioxidants in cocoa, particularly a group called flavonoids, are responsible for these health advantages.
Antioxidants are beneficial to practically every organ in the body. The flavonoids in cocoa, for example, have been shown to lower the pressure on blood vessel walls, so reducing hypertension. They also combat free radicals that interact with LDL (bad cholesterol), which is thought to be a precursor to heart disorders such as atherosclerosis.
Cocoa’s antioxidant potential has been demonstrated to be significantly more than that of red wine, green tea, black tea, or even blueberries. Even the caffeine in cocoa has its own set of advantages, such as enhancing our energy levels, physical performance, and mental function.
All of this nutrition is packed into fewer calories in dark chocolate (with 70% or greater cocoa content), while keeping the delectable taste of chocolate.
#2 Cheese
½ cup of cheese isn’t only delicious; it’s also a fantastic source of nutrients.
Cheese’s high calcium and vitamin K2 content helps to strengthen our bones, both of which are vital for their health. Cheese also contains a good quantity of conjugated linoleic acid (CLA) and protein, both of which have several health advantages for our metabolism and can help us lose weight if we eat it in moderation.
As previously said, depending on the varieties of cheeses, that would equate to around half a cup in a meal, which is plenty for the nutrients we require. In more detail, that serving size would imply:
– Ricotta cheese has 14 grammes of protein and provides a quarter of our daily calcium requirements.
– Parmesan cheese contains 10 grammes of protein and nearly a quarter of our daily calcium requirements.
– Cottage cheese (low-fat milk): 13 grammes of protein per 100 calories, with a high quantity of calcium, phosphorus, selenium, vitamin B12, and B2.
#3 Coconut
Coconuts, in practically every form, are incredibly healthful in a variety of ways. They are refreshing (coconut water) and delicious (coconut meat).
Even coconuts’ high saturated fat content isn’t a reason for concern because the majority of it comes from lauric acid, which has antimicrobial characteristics, can enhance immunity, and lowers bad cholesterol (LDL) levels in the blood, lowering the risk of heart disease.
It’s even been shown to curb our appetite (preventing overeating) and speed up our metabolism, resulting in better fat loss. Coconut oil is good for cooking because it contains saturated fat, which allows it to survive high heat without becoming rancid.
The health advantages of coconut water are also worth highlighting, thanks to its high vitamin C and iron content, as well as its electrolytes, which are ideal for re-hydrating — all for just 50-60 calories!
However, when it comes to the amount of coconut milk and oil we use in our recipes, a certain amount of prudence must be taken – they don’t come without calories.
#4 Avocado
An avocado may be described as creamy, delicious, and high in healthful fats.
Avocados are high in omega 3 fatty acids, which assist to develop cell structures, boost cognitive function, and promote weight reduction while lowering inflammation.
They even aid in the health of our skin by sealing in moisture and keeping it nourished.
Avocados are also abundant in fibre, potassium, and vitamin C, which help us get our daily dosage of essential micronutrients.
Whether you scoop ripe avodaco flesh directly from the peel or use it to make a scrumptious dip, it’ll always be a great low-calorie, tasty snack.
#5 Homemade Popcorn
Popcorn, which is made entirely of nutritious grains, is one of the most satisfying snacks you can have without feeling guilty.
A bowl of popcorn has 11 grammes of protein and 14.5 grammes of fibre, making it especially beneficial for people attempting to reduce weight.
This is especially advantageous because most individuals don’t receive nearly enough of either nutrient on a daily basis (at least 0.8g of protein per kilogramme of body weight for women and 25g – 38g of fibre for men).
However, keep in mind that store-bought variations are typically rich in calories, so it’s preferable to prepare it at home with minimum butter and seasoning to taste.
#6 Homemade Nut Butters
Any nut butter’s health quotient is dependent on how it’s made at home, much like popcorn.
Because of its artificial trans-fat content, which raises the risk of heart disease and chronic inflammation, the packaged variant has earned a notorious reputation. However, if you discover one in the shop that does not include trans-fats or the phrases “hydrogenated oils,” you can consider it a viable alternative.
Nut butters include a lot of vitamins and minerals when they’re in good shape. Peanut butter, for example, contains vitamin E, B vitamins, and minerals such as magnesium, copper, manganese, iron, potassium, zinc, and selenium. To top it off, protein accounts for 16 percent of the calories in peanut butter!
Although plainly nutritious, it’s vital to remember that nut butters – and the other foods mentioned in this article – must be consumed in moderation in order to qualify as “good foods.” There’s no reason not to include any of them in the day’s meals and enjoy the tastier side of healthy living as long as one doesn’t overdo it!
These tasty foods when aligned in a structured manner in your meals throughout the day will yield maximum results. To get yourself a customized nutrition plan from an expert nutritionists call us at +91-9743430000 or write to us at devika@quanutrition.com
Ryan Fernando is an Award-winning celebrity Sports Nutritionist with 2GUINNESS world record and 2 Olympic medals under his belt. His client list include Olympic wrestler Sushil Kumar, cricketer Shikhar Dhawan & bollywood superstars Aamir Khan & Abhishek Bachchan. He is Chief Nutritionist at QUA Nutrition Signature Clinics.
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