fiber and a good plant-based source of protein. In this instance, nuts refers to tree nuts like almonds, cashews, walnuts, and more, as opposed to peanuts, which are actually legumes that grow in the ground, although they're really healthy too. Nuts are generally also high in vitamin E as well as magnesium, a mineral that is reportedly the second most common deficiency in the developed world after vitamin D. Studies show those who eat nuts tend to
be healthier and have a lower risk of various diseases. This includes heart disease and type two diabetes. And despite being high in calories, those who eat them the most appear to be the leanest and at lower risk of obesity in the long run. Extra virgin olive oil. This is a high fat food that almost everyone agrees is healthy. It's an essential component in the Mediterranean diet which has been shown to have many
health benefits in numerous long term studies. Extra virgin olive oil contains good amounts of vitamins E and K and is loaded with antioxidants that fight inflammation and help protect LDL particles in the blood from becoming oxidized. It has also been shown to lower blood pressure, improve cholesterol markers, and have numerous other benefits related to heart disease risk. Avocados. The avocado is different from most other fruits in that instead of primarily containing carbs, they're loaded
with fats, in fact, avocados are about 77% fat by calories, making them even higher in fat than most animal foods. The main fatty acid is a mono and saturated fat called oleic acid, which is the predominent one in olive oil as well. It's associated with various health benefits. They're also among the greatest sources of potassium in the diet, and a great source of fiber too. And even though they're high in fat
and calories, one study found that people who eat avocados tend to weigh less and have less belly fat than those who don't. Whole eggs. Whole eggs were considered unhealthy for a long time because the yolks are high in cholesterol and fat. However, new studies show that the cholesterol in eggs does not influence the cholesterol in your blood, at least not for most people. What we're left with is a high fat food loaded
with vitamins and minerals. In fact, eggs contain a little bit of almost every single nutrient we need, most of which is in the yolk. They even contain powerful antioxidants that protect the eyes, and lots of choline too, which is a brain nutrient that 90% of people don't get enough of. Eggs can also be considered a weight loss friendly food because of their protein content. Studies have shown that people who replace a grain-based
breakfast with eggs end up eating fewer calories and losing weight. Dark chocolate. Dark chocolate is one of those rare health foods that actually tastes incredible, but it is quite high in fat, which accounts for around 65% of its calories. The reason it's so healthy is because dark chocolate is 11% fiber and contains over 50% of the RDA for iron, magnesium, copper and manganese. It's also loaded with antioxidants, so much that it is one
of the highest scoring foods tested, even outranking blueberries in one study. There are studies linking dark chocolate consumption to a wide spectrum of health benefits, but the most notable is heart health. Research shows those who eat dark chocolate five or more times per week are less than half as likely to die from heart disease compared to people who don't eat dark chocolate at all. These healthy high fat foods I've mentioned are really
just the tip of the iceberg. There's many more, like cheese, fatty fish, and full fat yogurt that can really contribute to a healthy diet. Thanks for watching. If you found this video useful, please give it a thumbs up, and be sure to click the big red button below this video to subscribe to the Authority Nutrition YouTube channel so you don't miss out on other great videos like this one.
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A good tip to help you lose weight is to avoid fad diets such as the Atkins diet. The Atkins diet has garnered a lot of popularity over the years but it's far from healthy and it's not something you can follow long term. Instead, try following a more moderate diet.
Eat more soy containing foods for healthy bones. Many of the soy foods which contain soy, contain a lot of calcium, or they are fortified with calcium. Magnesium and borron, which work with calcium for optimum bone health, are also found in soy foods. Soy foods are great for strong, healhty bones.
Vitamin A is an important part of a healthy diet. You can get it from such foods as dairy products, eggs, beef liver, dark greens, and orange fruit and vegetables. Vitamin A is necessary for for vision, particularly night vision. It also aids in the repair of bone and tissue.
Oatmeal will provide you with the energy you need to make it through the day. Oatmeal is full of grains that keep you full for a long period of time.
Digestibility needs to be considered along with the nutritional value of foods. Some studies (notably by Dr. Weston Price)show that traditional methods of preparing grains make them more digestible and add food value. These methods soak the grains and cause fermentation, which in turn creates enzymes that help us digest these foods.
Make meals enjoyable and fun to help persuade your picky or nervous eater to try a healthier diet. If your child is wary of certain foods, try cutting them into fun shapes or serve them with a favorite sauce or dip. Bright, colorful foods may also be more appealing to your child.
Eat nuts as a healthy snack food. Nuts are not just good for you, they also help you feel full. There are many different flavors of nuts out there. You can even try soaking them in water for a different texture. Just be sure you don't have a nut allergy before snacking.
A good nutritional tip is to make sure you get enough potassium in your diet. Bloating may occur when you're consuming too much sodium, and not enough potassium. Some foods that contain potassium include bananas, fish, and cantaloupe. The more salt you consume, the more potassium you'll need.
Veggies are most certainly a smart and healthy choice when it comes to your diet. They give you the vitamins and minerals that your body needs. There are many ways to get your necessary servings of vegetables every day. Salads are very popular and a delicious bowl of vegetable soup is perfect.
Keep your refrigerator and freezer stocked with quick-to-prepare healthy convenience meals. If you know you have some healthy TV dinners at home, you are much less likely to run by the fast food place after a harried day at work. Convenience meals shouldn't be a nutritional staple but they sure are nice to have occasionally.
So many of the foods we eat today are filled with preservatives and artificial ingredients that are easy to get addicted to, and are not good for your body. Stay away from buying any type of canned food, or food that comes from a box. Make your own meals at home so you know exactly what you are eating.
If you are eating at a restaurant, and you are offered fries, skip them. They are loaded with fat and salt, which will make you feel bloated, and greasy. Instead, order a side salad or some fresh fruit. When you make healthier choices like these, you will end up feeling better knowing you are taking care of yourself.
There are a variety of items in your diet where you can start to improve your nutrition. By implementing the ideas that were given to you, you and your family will be able to benefit from a nutrition plan that will help you live a longer, healthier and more energized life. By making these changes, you are creating a better future for yourself and your family.