There are a number of light foods that you can eat to stay healthy. Some examples include lettuce, spinach, and other leafy greens; broccoli; tomato; beetroot; carrot; sweet potato; cucumber; eggplant; scallions; and other seasonal vegetables. You can also enjoy semolina, wheat pasta, wheat noodles, skinless chicken, fish, eggs, mushrooms, legumes, buckwheat, sorghum, quinoa, millets, brown bread, homemade multigrain bread, soy, tofu, almonds, walnuts, sunflower seeds, chia seeds, pepita, cottage cheese, ricotta cheese, and low GI fruits like apple, musk melon, guava, citrus fruits, and herbs and spices. Some foods do not fit into the light foods to eat groups because they are not necessary for a healthy diet.
When choosing light foods, it is important to remember to go for the unprocessed and less-refined options where possible. This means avoiding processed foods that are high in sugar, salt, and unhealthy fats, and instead opting for whole foods that are lower in calories and packed with nutrients.
Light foods are a great way to stay healthy, but it is also important to make sure you are getting enough protein, vitamins, and minerals. If you are not sure whether you are meeting your nutritional needs, it is a good idea to see a dietitian for advice. They can help you create a balanced and healthy diet that is right for you.
Eat a variety of foods
The 5 major food groups every day to stay healthy and enjoy a variety of different flavors and textures. For light, healthy options, choose unprocessed foods that are lower in calories and packed with nutrients. If you are not sure whether you are meeting your nutritional needs, see a dietitian for advice. They can help you create a balanced and healthy diet that is right for you. Provide up-to-date advice about the types and amount of foods that we need to eat for our health, including light foods. Eating a variety of foods from the 5 major food groups every day provides a range of different nutrients to the body, promotes good.
Occasional foods
Some foods do not fit into the light foods to eat groups because they are not necessary for a healthy diet. These foods are called ‘discretionary choices’ (sometimes referred to as ‘junk foods’) and they should only be eaten occasionally. They tend to be too high in saturated fat, added sugars, added salt or alcohol, and have low levels of important nutrients like fiber. These foods and drinks can also be too high in kilojoules (energy). Regularly eating more kilojoules than your body needs will lead to weight gain.
Healthy fats
The best way to include healthy fats in your diet is to replace saturated fat that you may currently be eating (such as butter and cream) with a healthier, unsaturated fat option (such as olive oil or a polyunsaturated margarine). There are also some good plant-based sources of healthy fats, such as nuts, seeds, avocado, and olives. These should be included in small amounts as part of a healthy diet.
Staying healthy with light foods
When it comes to staying healthy, light foods are a great way to go. They are lower in calories and packed with nutrients, which can help reduce the risk of disease. Plus, they are refreshing and delicious, making them a great choice for any time of day.
Dark Green Vegetables
Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, brussel sprouts and leafy greens like kale and spinach.
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Whole Grains
Eat whole grains sat least two or three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. A good source of fiber has 3 to 4 grams of fiber per serving. A great source has 5 or more grams of fiber per serving.
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Beans and Lentils
Try to eat a bean-based meal at least once a week. Try to add legumes, including beans and lentils, to soups, stews, casseroles, salads and dips or eat them plain.
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Fish
Try to eat two to three serving of fish a week. A serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, bluefish, sardines and tuna.
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Berries
Include two to four servings of fruit in your diet each day. Try to eat berries such as raspberries, blueberries, blackberries and strawberries.
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Winter Squash
Eat butternut and acorn squash as well as other richly pigmented dark orange and green colored vegetables like sweet potato, cantaloupe and mango.
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Soy
25 grams of soy protein a day is recommended as part of a low-fat diet to help lower cholesterol levels. Try tofu, soy milk, edamame soybeans, tempeh and texturized vegetable protein (TVP).
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Flaxseed, Nuts and Seeds
Add 1 to 2 tablespoons of ground flaxseed or other seeds to food each day or include a moderate amount of nuts – 1/4 cup – in your daily diet.
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Organic Yogurt
Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older. Eat calcium-rich foods such as nonfat or low-fat dairy products three to four times a day. Include organic choices.
