Healthy food is a group of foods that positively impact the functioning of the human body. They consist of natural nutrients, vitamins, and minerals essential for maintaining good health. Proper dietary choices can significantly improve the quality of life and well-being of every person.
What is healthy food?
Healthy eating encompasses foods that provide the body with valuable nutrients while minimizing harmful substances. These foods are characterized by high nutrient density, meaning they contain a large amount of vitamins, minerals, and other bioactive compounds relative to their caloric value. Natural foods are produced without the use of artificial fertilizers, pesticides, or chemical preservatives.
It's worth noting that healthy foods are those whose consumption can reduce the risk of disease and other health ailments. These are most often natural, unprocessed or minimally processed products, containing limited amounts of chemical additives. This category includes fresh fruits, vegetables, whole grains, and valuable sources of protein .
Why is it worth choosing healthy food?
Including foods with high nutritional value in your diet brings numerous benefits:
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regular consumption of natural, unprocessed foods significantly reduces the risk of developing chronic diseases, including cardiovascular diseases, type 2 diabetes and some cancers;
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a balanced diet based on healthy foods supports the functioning of the immune system, which translates into less susceptibility to infections;
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Providing the body with essential vitamins and minerals also improves the functioning of internal organs and supports metabolic processes.
Properly composed meals have a direct impact on daily well-being. A diet rich in nutrients provides a steady energy level, eliminating sudden bouts of fatigue and loss of concentration throughout the day. The high fiber content in whole grains, vegetables, and fruits regulates intestinal peristalsis, preventing constipation and providing a longer feeling of fullness. This type of eating helps maintain a healthy body weight and improves overall physical and mental condition, becoming the foundation of vitality.
What fruits and vegetables do we consider healthy?
Fruits and vegetables are the foundation of a healthy diet. They are an irreplaceable source of vitamins, especially vitamin C, as well as antioxidants that neutralize the harmful effects of free radicals in the body. They are characterized by a high fiber and water content, while being low in calories, making them an ideal component of a diet that supports weight management. Regular consumption of a variety of colorful vegetables and fruits provides a broad spectrum of nutrients essential for the proper functioning of all body systems.
| Sample products | The most important nutrients | Health benefits |
|---|---|---|
| Tomatoes, apples, cherries, watermelons, red grapes, strawberries, peppers. | Carotenoids (including lycopene). | Antioxidant effect, protection against oxidative stress, reducing the risk of heart disease and cancer. |
| Carrots, pumpkin, apricots, tangerines, oranges, turmeric. | Alpha- and beta-carotene, curcuminoids. | Supports eye health and vision (converted into vitamin A), antioxidant effect. |
| Apples, pears, bananas, lemons, pineapple. | Lutein, zeaxanthin, meso-zeaxanthin. | Supports eye health, reducing the risk of age-related macular degeneration. |
| Leafy vegetables (lettuce, spinach, kale), avocado, Brussels sprouts, broccoli, cabbage, green tea. | Chlorophyll, folic acid (vitamin B9), sulforaphane (in cruciferous vegetables). | Maintaining healthy blood vessels, supporting the development of the fetal nervous system, and preventing cancer. |
| Blackberries, blueberries, chokeberries, lingonberries, eggplants, figs, prunes, purple grapes. | Anthocyanins, resveratrol, tannins. | Antioxidant effect, reduced risk of cancer, heart disease and stroke, improved memory. |
| Garlic, potatoes, bananas. | Flavones (apigenin, luteolin), allicin (in garlic). | Antibacterial and antiviral properties, help normalize blood pressure. |
Source of information: National Center for Nutrition Education
Which grain products are the healthiest?
The healthiest grain products are those that are whole grain. This means that the entire grain—endosperm, germ, and bran—was used in their production. This allows them to retain their full nutritional value, including dietary fiber, B vitamins, magnesium, iron, and zinc. This category includes, among others:
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brown rice;
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buckwheat, millet, pearl barley;
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quinoa;
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amaranth;
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oatmeal (mountain, not instant).
It's also best to choose bread and pasta made with whole wheat flour (type 1850 or 2000). Regular consumption of these products regulates intestinal function and keeps you feeling fuller for longer.
It's worth noting so-called pseudocereals—plants that aren't grasses, but whose seeds are used in cooking similarly to traditional grains. Quinoa and amaranth are among the most popular. Quinoa is unique because it's one of the few plants that contains all the essential amino acids, making it a complete source of protein. Amaranth, on the other hand, is rich in iron and calcium. Pseudocereals are naturally gluten-free, making them an excellent alternative for people with celiac disease.
What fats are considered healthy?
Properly selected fats are also an important element of a balanced diet . Healthy fats primarily include unsaturated fatty acids, which are divided into monounsaturated and polyunsaturated. Their sources include plant-based foods and oily fish:
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Extra virgin olive oil, avocados, almonds and hazelnuts are rich in monounsaturated fatty acids;
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Polyunsaturated fatty acids, including the crucial omega-3 and omega-6 fatty acids, are found in flaxseed oil, flaxseeds, chia seeds, walnuts, and fish such as salmon, mackerel, and sardines. These fats are essential for proper brain and heart function and for the absorption of vitamins A, D, E, and K.
What protein sources should you choose?
When choosing protein sources, it's worth emphasizing variety, drawing from both plant and animal products. Plant-based protein sources, such as legumes (lentils, chickpeas, beans), tofu, tempeh, and edamame, have the added benefit of being high in fiber. Nuts and seeds are also valuable sources. When it comes to animal products, the best choices are lean meat (skinless poultry), fish (especially fatty fish rich in omega-3), and eggs. Dairy products, such as plain yogurt, kefir, and cottage cheese, also provide high-quality protein, while also providing probiotics that support gut flora.
Can animal products be healthy?
Given the above, it's worth remembering that animal products can be a valuable part of a healthy diet, provided you make informed choices. Quality and moderation are key. Lean poultry provides easily digestible protein with low fat content. Eggs are a treasure trove of vitamins and minerals, including choline, which is important for the brain. Oily saltwater fish are the best source of omega-3 fatty acids. Fermented dairy products, such as kefir and plain yogurt, contain probiotics.
However, you should limit your consumption of red meat and avoid processed forms, such as cold cuts and sausages, which contain a lot of sodium and preservatives.
How to avoid artificial additives and preservatives?
An effective way to avoid unwanted additives is to shop and prepare your own meals. Cooking from scratch gives you complete control over the ingredients in your meals. The next step is to carefully read the labels of ready-made products. When analyzing labels, it's worth following a few simple rules:
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ingredients are listed in descending order, so the first items on the list constitute the largest part of the product;
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it is worth paying special attention to hidden sugars, which may be hidden under names such as high-fructose corn syrup, dextrose, maltose or corn syrup;
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If sugar is in one of the first three positions, the product is probably overloaded with it.
We understand that cooking from scratch isn't always possible. That's why we offer nutritious meals that contain fiber, balanced protein, carbohydrates, and healthy fats, plus a complex of vitamins and minerals. This is exactly what eatyx offers – the new Hyperfood category.
Learn more about the brand, check out: What is eatyx?
How to compose a healthy shopping list?
The best shopping strategy is to create a list and stick to it at the store. It's a good idea to start by planning your meals for the entire week. This plan allows you to precisely determine the ingredients you need and avoid impulse buying unnecessary, often unhealthy products. The list should be organized by food groups. Fresh vegetables and fruit should make up the largest portion. Next, include whole grains (cereals, brown rice, oatmeal), lean protein sources (legumes, poultry, fish, eggs), and healthy fats (avocado, nuts, seeds, olive oil). This structure ensures that your shopping cart includes all the elements of a balanced diet.
How to introduce healthy foods into your daily diet?
To avoid discouragement and ensure long-term habits, dietary changes should be made in small steps. Instead of revolution, it's better to focus on evolution. You can start with one simple change, such as swapping white bread for whole-grain bread or adding a serving of vegetables to each dinner. Another approach is to introduce one completely healthy meal a day, such as a nutritious breakfast of oatmeal with fruit and nuts. Gradually eliminating sugary drinks in favor of water is another very effective step.
The key to success is consistency and good preparation, but during a busy week, there's not always time for cooking. This is where eatyx's next-generation food comes in. These are complete, balanced liquid meals that provide all the essential nutrients in carefully balanced proportions. They're the perfect solution when you need a quick, nutritious meal. They combine convenience with high nutritional value, making it easy to maintain a healthy diet at work, on the go, or after a workout.
