Taking a multivitamin every day can be a good way to add some nutrients to your body, but let's face it, eating real food is much more enjoyable and more enjoyable than swallowing a multivitamin.
When you choose the right combination of foods, you are guaranteed to get the essential nutrients your body needs to stay strong and healthy. You just need to know which foods have more nutrients.
There are thousands of different foods in the world that contain at least a few of the nutrients your body needs. These nutrient-rich foods serve as the foundation.
In a best-selling book on the world's healthiest foods, biologist, nutritionist and TGMF founder George says that the world's healthiest foods come from natural sources with the most essential nutrients. These products are also the most affordable, and inexpensive. If you're looking to add delicious, natural, and nutrient-rich foods to your diet, these top 10 foods represent the healthiest foods in the world.
1. Vegetables
You can't argue about the benefits of vegetables for a healthy diet. Vegetables keep your appetite in check so you don't eat too much or too little food. They lower blood pressure and reduce the risk of digestive system disease and vision problems. Vegetables also reduce the risk of stroke, heart disease, and certain types of cancer.
Among the most nutritious vegetables are:
- Asparagus
- Avocado
- Broccoli
- Brussels sprouts
- Cabbage
- Carrot
- Cauliflower
- Celery
- Kale
- cucumbers
- Garlic
- Potato
- Romaine lettuce
- sea vegetables
- Spinach
- Tomatoes
2. Fruit
Fruits are the best gift of nature for medicine, complete with minerals, vitamins, antioxidants, as well as many other useful substances, plant origin, trace elements (phyto-nutrients). These foods are naturally low in fat and calories, and none have cholesterol. Their high disease prevention includes protection against chronic diseases such as cancer, diabetes, and obesity.
Some of the most nutritious fruits you can add to your diet are:
- Apples
- apricots
- Bananas
- Blueberry
- Cantaloupe
- Cranberry
- figs
- Grapefruit
- Grape
- Lemon / Limes
- oranges
- Papaya
- Pears
- A pineapple
- plums
- Prunes
- Raspberry
- Strawberry
- Watermelon
3. Whole grains
Whole grains, low in fat and high in fiber, help keep your heart and colon healthy, as well as soothe inflamed tissues that can cause health problems like swollen feet.
Some of the most nutritious whole grains in the world include:
- Barley
- brown rice
- Buckwheat
- Corn
- Millet
- Quinoa
- germinated grain of wheat
4. Legumes (dried beans and peas)
Legumes are one of the best sources of soluble fiber. They contain healthy trace elements of iron, magnesium and folic acid. Bean iron is especially beneficial for people who don't eat meat. In addition, dried beans and peas are low in fat and high in quality protein and are a powerful health booster.
The most nutritious of the beans are:
- black beans
- Peas
- Lamb peas
- Beans
- Lentils
- Lima beans
- sea beans
- Pinto beans
- Soya beans
- Tofu and tempeh
5. Seafood
Seafood is a source of vital nutrients, primarily the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which help prevent and alleviate common chronic diseases such as diabetes, arthritis and heart disease. The Food and Agriculture Organization of the United Nations (FAO) says: "Fish has excellent nutritional value, providing high quality protein and a wide range of vitamins and minerals, including vitamins A and D, phosphorus, magnesium, selenium and iodine."
Due to its high nutritional value, experts recommend eating at least two seafood meals a week. Some of the most nutritious and delicious seafood you can eat are:
- Cod
- Halibut
- Salmon
- sardines
- scallops
- Shrimp
- Tuna
6. Low fat dairy products
Dairy products and milk make up 10 to 12 percent of total dietary fat. While whole milk is a good source of vitamin B12, vitamin D, calcium, riboflavin, and phosphorus, it is high in saturated fat and can cause high-calorie problems and increase your weight. Skim milk (1% milk) and eggs have very little fat. Lean foods help build muscle, prevent obesity, and reduce the risk of diseases such as type 2 diabetes and hypertension.
Among the best low-fat dairy products and eggs are:
- Cow's milk
- Eggs,
- Milk, goats
- Yogurt
7. Nuts and seeds
Nuts and seeds are a delicious and reliable source of protein, vitamins, fiber and complex carbohydrates. These foods also have many useful minerals such as selenium, magnesium, copper, zinc, which are essential for modern diets.
The most nutritious nuts and seeds in the world:
- Almond
- Cashew nuts
- Flax seeds
- Peanut
- Pumpkin seeds
- Sesame seeds
- Seeds
- Walnuts
8. Natural sweetener
A natural sweetener made from sugar cane or plants like maple. Introducing a natural sweetener into your diet is one of the healthiest ways to lose weight. Generally, the less sugar you add to the source, the more nutrients your sweetener will contain.
The World's Best Sources of Natural Sweetener:
- Syrup
- Maple syrup
9. Lean meat and poultry
Lean meats provide you with essential proteins that are lower in fat and calories compared to fatty meats. Poultry provides important vitamins like vitamin B3 and vitamin B6, as well as trace minerals like selenium and choline. Choline helps proper nerve function by having an anti-sclerotic factor. If you're on a low-fat, low-calorie diet, lean meats and poultry are a good option for you.
More nutrients in lean meat and poultry contain:
- Beef
- Chicken
- Mutton
- Venison
10. Healthy drinks
In addition to quenching thirst, drinks can also be part of a healthy diet. Include the drinks that are the most nutritious and healthiest in your diet.
The three most nutritious drinks you can use are:
Green tea - rich in polyphenols and catechins, which fight various types of cancer and help the heart to function normally.
Soy sauce is an excellent antioxidant that contains many essential minerals and vitamins.
Water - keeps you hydrated and has many benefits, including preventing kidney damage.
One of the common misconceptions of losing weight is to think that the more satisfying the product, the more high-calorie it is. Such an idea leads to an erroneous tactic. Namely, to the dosing of the diet according to the feeling of hunger. After all, according to these ideas, low-fat food is by definition low-calorie, which means it helps to lose weight. We agree that most people think and act this way. They build their diet, trying to feel hungry all the time.
Today it is known that the calorie content of a product and its satiety are not always the same concepts. You should familiarize yourself with the list of those foods that can make you feel full for a long time, so you can reduce the number of calories entering the body.
1. potatoes (161 calories per potato).
Potatoes are the most nutritious food, they give a feeling of satiety 3 times higher than a slice of white bread.
2. lean meat, fish, legumes.
The body does not create their reserves. All eaten proteins are sent either to replace protein molecules in cells and tissues (plastic function), or to a lesser extent for energy needs. We cannot eat a lot of proteins - there is nowhere to put them. Hence, protein foods are also quite satisfying.
3. Oatmeal (187 calories per 50g serving)
Oatmeal is the most nutritious of cereals. It is well known that oatmeal has a beneficial effect on the gastrointestinal tract, which makes it indispensable in dietary nutrition. The fiber in oatmeal promotes good digestion. In addition, this porridge is able to lower cholesterol levels.
4. oranges (59 calories per fruit).
Oranges are one of the most satisfying fruits due to their fiber content. In a list of 38 satisfying foods compiled by Australian nutrition scientists, oranges rank first among all fruits and citrus fruits.
5. Durum wheat pasta (172 calories per 50g serving).
Labels are easy to get confused. Some manufacturers indicate on packages of wholemeal pasta "Pasta from Durum Wheat", others - "pasta from wholemeal flour". But in fact, they are one and the same: wholemeal flour made from durum wheat.
6. eggs (78 calories each).
An egg is not just a very healthy product, it is rich in proteins that help satiety. By eating one egg for breakfast, you significantly reduce your appetite over time and do not add an extra 330 calories to your reserves.
7. dark chocolate (170 calories per 28 grams).
Approximately a quarter of a 100-gram bar of chocolate will help you eat much less than other foods, as the ingredients in this treat slow down the digestive process. In addition, a few squares of dark chocolate act as a remedy for eating a lot of sweets, as well as salty and fatty foods.
8. pine nuts (95 calories per 14 grams - approximately 84 nuts).
The fatty acids contained in pine seeds are very good for the heart and, in addition, contribute to a long feeling of satiety. Only if you are used to eating almonds, we advise you to replace this product with pine seeds.
9. soft cheeses (76 calories per 28 grams).
Fresh goat cheese or any other type of "feta" contains concentrated linoleic acid, which promotes satiety and, in addition, helps burn fat in the body. Processed cheeses also contain concentrated linoleic acid in large enough amounts, so you can give them your preference, but try to limit yourself to one cheese.
10. skimmed milk (86 calories per glass).
Many of us are accustomed to considering milk as the main product of children's nutrition, not suspecting that the beneficial qualities of milk are also invaluable for the body of an adult. The proteins contained in it, for example - casein, perfectly saturate us. In addition, milk also contains concentrated linoleic acid.
11. cottage cheese (169 calories per 100 grams).
This product contains proteins, fats, vitamins, mineral salts and is a dietary product. Cottage cheese is fat-free, fatty and bold. Eat any to your health!
A satisfying food doesn't have to be high in calories, and to curb your appetite and not hurt your weight loss process, you need to include these foods in your diet. They give you a feeling of fullness for a long time, which means that the number of snacks and the number of calories you consume will decrease.
Potato
There are 161 calories in one medium potato, and in terms of volume, this is already a third of a side dish. This is the most satisfying product, it prolongs the feeling of satiety more than a portioned piece of white bread. If you do not fry potatoes, then this is quite a dietary, vitamin product.
Oatmeal
This is the most nutritious cereal, its calorie content per 50 grams (dry product) is only 187 calories. In addition, oatmeal has a beneficial effect on the work of the gastrointestinal tract and increases your metabolism. Choose only varieties that should be cooked for as long as possible - it is in such oatmeal that the most vitamins and nutrients are.
Durum wheat pasta
Pasta has long been recognized as a dietary product - a source of long-term carbohydrates that provide energy for several hours. If you do not add fat or sauce, they can be eaten daily - there are 172 healthy calories per 50 grams of dry pasta.
Lean meat, fish, legumes
These products are not deposited on your body and are not stored. This is an excellent source of proteins, without which good muscle work and a surge of strength are impossible. Therefore, if you want to snack often - think about whether there is enough meat, fish and beans in your diet?
Eggs
One egg contains 78 calories, as well as vitamins and proteins - protein - that help keep you feeling full for as long as possible. Add 1 egg to breakfast - and most likely you will calmly hold out until lunch. Or eat an omelet at night instead of a more high-calorie and carbohydrate dinner.
Pine nuts
These delicious seeds contain healthy fatty acids that support your heart and help you curb your appetite. Among all the nuts, it is worth choosing them if you want to keep your body in good shape - 14 grams of nuts contain 95 kilocalories.
Cottage cheese
Even not fat-free, it is well absorbed and perfectly saturates, preventing the body from gaining weight. Cottage cheese contains proteins, fats, vitamins, and there are many ways to cook or season it! There are 169 calories in 100 grams of cottage cheese. This product contains proteins, fats, vitamins, mineral salts and is a dietary product.
Soft cheese
Cheese such as feta or goat cheese contains acid, which increases the feeling of fullness and makes the body work hard to absorb it, and therefore expend more energy. The same linoleic acid is also found in processed cheeses, but they should be consumed carefully and preferably in small quantities.
oranges
Oddly enough, the orange leads in satiety among all fruits and citrus fruits. The fiber it is rich in gives a feeling of satiety for a long time. One medium-sized fruit has 59 calories.
Black chocolate
If you cannot do without dessert, then dark chocolate - a few squares of it - will perfectly save your sweet tooth from a breakdown and saturate more than other desserts. Of course, chocolate cannot catch up with a 300-gram piece of cake, but its use will not result in weight gain either. The ingredients in chocolate tend to slow down digestion - hence less food cravings. There are 170 calories in 28 grams of dark chocolate.
Meat in beer marinade
Ingredients:
Meat - 1kg
Light beer - 0.5 L
Onion - 1-2 pcs.
Hot pepper - 0.5 pcs.
Garlic - 3 cloves
Fresh herbs - to taste
thyme - to taste
Salt, pepper - to taste
Cooking: Wash the meat and cut into cubes. Prepare marinade. To do this, pour beer into the mold, add finely chopped garlic, thyme and salt. Put the meat in the marinade. Cover with cling film and leave to marinate for 1 hour. Meanwhile, prepare the vegetables. Peel the onion and cut into half rings. Peel hot peppers from seeds, rinse under cold water and finely chop. Finely chop the greens.
When the meat is marinated, transfer it to a heated frying pan and fry for 12-15 minutes on all sides until golden brown. Remove from the pan. In the same place, fry a mixture of greens, onions and hot peppers. Now return the meat to the pan and pour all the marinade remaining from the meat. It should completely cover the meat, if necessary, add more beer. Taste and salt if necessary. Cover the pan with foil. Place it in an oven preheated to 180 degrees for 45-50 minutes. Serve with boiled potatoes.
Buckwheat with chicken and mushrooms
Ingredients:
Chicken fillet weighing 200 g - 2 pcs.
Handful of dried porcini mushrooms (optional)
Butter
Champignons - 400 g
Sour cream - 200 g
Garlic - 1 clove
Flour - 2 tbsp. l.
Buckwheat - 1 cup
Cooking: put the buckwheat to boil. Soak dry mushrooms in boiling water. Finely chop the mushrooms. Cut the chicken fillet into slices about 2-3 cm thick. Heat the butter in a frying pan and fry the mushrooms in it, stirring, for about 5-7 minutes until soft. Then add the chicken fillet and fry everything together for another 5 minutes. Dilute flour with 2/3 cup of cold water, add sour cream, porcini mushrooms along with the liquid in which they were soaked, and stir well. Pour mixture into pan with mushrooms and chicken, bring to a boil. Then reduce the heat to a minimum, salt and simmer, uncovered, for 15-20 minutes. A minute before the end of cooking, add chopped garlic to the dish. Put the boiled buckwheat and chicken into portioned plates, pour over the sauce generously. You can sprinkle with grated parmesan.
pasta carbonara
Ingredients:
Eggs - 2 pcs.
Grated parmesan cheese - 2 tbsp. l.
Lean brisket - 100 g
Olive oil
Spaghetti or bucatini pasta - 140 g
Cooking: In a large saucepan, place pasta water on the stove. In the meantime, cut the brisket into small cubes, and then fry it in a pan with olive oil for literally 2-3 minutes. For spiciness, you can add a small chili pepper to the brisket. When the water boils, salt and pour the pasta into the pan, boil according to the instructions on the package. Drain the cooked pasta into a colander. When the spaghetti is ready, crack two eggs into a large bowl and quickly combine them with the parmesan. Put hot spaghetti and hot brisket there. Mix well and serve immediately.
Fish with vegetables
Ingredients:
Carrot - 1 pc.
Small bunch of dill
Dry white wine - 2 tbsp. l.
Onion - 2 pcs.
Lemon slices - 2 pcs.
Tilapia fillet - about 200 g
Tomato - 1 pc.
Salt, peppercorns
Cooking: wash the fish, cut into small pieces, salt. Peel onions and carrots, wash and cut into pieces. Scald the tomato with boiling water, peel and cut into cubes. In a frying pan in hot oil, fry the onion and carrot for 5 minutes, then add the chopped tomato. Remove skillet from heat. Roll the fish pieces in flour. In another non-stick pan, fry the fillets until golden brown on all sides. Put the fish to the vegetables, add 2 slices of lemon, pour in wine and hot water so that the liquid is flush with the fish. Add peppercorns and salt to taste. Simmer everything together over low heat for about 10-15 minutes. Serve fish sprinkled with finely chopped dill.
Chicken drumsticks and baked potatoes with green dressing
Ingredients:
Chicken drumsticks - 8 pcs.
Potatoes - 8-10 pcs.
honey - 2 tbsp. l.
Lemon juice - 4 tbsp. l.
Olive oil - 2 tbsp. l.
A mixture of dried herbs (thyme, marjoram, basil, parsley, rosemary) - 1 tsp.
Salt, freshly ground black pepper
For refueling:
Garlic - 5 cloves
Large bunch of herbs (dill, parsley, cilantro, basil)
Vinegar - 3 tbsp. l.
Olive oil - 6 tbsp. l.
Coarse sea salt - 1 tsp
Cooking: mix in a bowl 2 tbsp. l. hot water and honey, add lemon juice, salt, pepper, dried herbs and olive oil. Pour this mixture over the chicken drumsticks and leave to marinate for at least 1 hour. Preheat the oven to 190°C. Lay the chicken thighs on a large baking sheet. Bake for 40 minutes, turning occasionally. Wash the potatoes and cut into 4 pieces. Boil in salted boiling water until tender. Drain and dry the potatoes. Add the potatoes to the baking sheet 20 minutes in advance. until the chicken is done.
For dressing, finely chop the herbs and place in a bowl. Peel the garlic and grind with salt in a mortar into gruel, add to the greens. Pour in the vinegar and olive oil and mix well. Pour the dressing over the chicken and potatoes at the end of cooking, mix well and cook for another 5-7 minutes. Remove pan from oven, cover with foil, let rest 10 minutes, then serve.
For such a dressing, you can choose any greens to your liking, and add chicken wings to the drumsticks. If you like it spicy, you can add some crushed fresh chili or just hot pepper sauce to it.
The most satisfying foods are, surprisingly, not something exotic, they are present on our table almost constantly, so you can always find them in the kitchen. In addition, they all belong to the so-called. useful products, which means that by using them, in addition to saturation, we get all the necessary substances useful for the body. This is another plus to using low-calorie, satisfying foods for weight loss: some types of diets have a negative side, so the exclusion of certain foods from the diet leads to a lack of vitamins and minerals in the body.
So, those who want to lose weight should pay attention to the following satisfying foods.
The most important protein sources are fish, legumes and lean meats.
All these foods are nutritious, they can not be eaten in large quantities. The body does not store proteins in reserve, but spends completely on the needs of the body.
Most satisfying foods: Potatoes
Most satisfying food: Durum wheat pasta
Very satisfying pasta, only if their ordinary types are also quite high in calories, then durum wheat pasta has a calorie content of about 350 kcal. per 100 gr.
Most satisfying foods: Oatmeal (only 370 kcal per 100g)
Hearty porridge from oats, however, better without sugar - this is an ideal option for breakfast, because it allows the body to quickly get enough, recharge with energy in the morning. In addition, it is also very beneficial for the stomach.
Most satisfying foods: Eggs
Despite the fact that there are only about 80 kcal in one testicle, it can quickly saturate the body. We eat an egg - and the appetite will not make itself felt until the next meal.
Most satisfying foods: Oranges
It is not for nothing that these citrus fruits take the first place in terms of satiety among fruits: it is enough to eat half an orange or a whole fruit (about 60 kcal), and hunger will gradually leave you. Milk and its derivatives are also low-calorie, nutritious foods that contribute to rapid satiety and serve as a source of many substances .
The most satisfying foods: Milk - only skimmed
All milk contains proteins - proteins that help you feel full, but milk with a certain percentage of fat is also high in calories.
Cottage cheese (about 170 kcal per 100 gr)
In any case - fatty or low fat - cottage cheese is a dietary product containing a high level of proteins, fats and vitamins, so eat it for health.
Most satisfying foods: Soft cheese
Goat cheese, processed cheese, and any other kind of soft cheese that you can snack on the go will do. And the lanolin acid contained in this product will simultaneously saturate and begin the fight against excess fat deposits in the body. And completes this list
The most satisfying foods: Chocolate - only black
The chocolate bar itself is high in calories (more than 600 kcal per 100 g), but you can’t eat a lot of it. The fourth part of a chocolate bar - and the digestion process will slow down its work. In addition, dark chocolate is able to regulate the level of appetite, eliminating cravings for pickles and smoked meats.;
Of course, in order to lose weight, it is not enough to use the listed satisfying foods, physical activity and other methods in combination will also be useful. But you will be relieved of the painful feeling of hunger and will be able to concentrate on physical activities.
