Healthy Food Article Biography
1. The World's Healthiest Foods are the Most Nutrient Dense
The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health. We used a concept called nutrient density to determine which foods have the highest nutritional value.
Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains. By eating the World's Healthiest Foods, you'll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories. Read more about Our Food and Recipe Rating System.
2. The World's Healthiest Foods are Whole Foods
The World's Healthiest Foods are also whole foods complete with all their rich natural endowment of nutrients. They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, The Healthier Way of Eating recommends purchasing "Organically Grown" foods, since they not only promote your health, but also the health of our planet.
3. The World's Healthiest Foods are Familiar Foods
The World's Healthiest Foods are common "everyday" foods. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people.
4. The World's Healthiest Foods are Readily Available
Although there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country. The World's Healthiest Foods are foods that the majority people can easily find at their local market.
5. The World's Healthiest Foods are Affordable
We have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season. This is also the time when they are the freshest and of the best quality.
The majority of recipes we offer can be both prepared and cooked in 30 minutes or less, from start to finish. A number of them can also be prepared ahead of time and enjoyed later. So you can prepare more than what is needed for a single meal. Then you can use the additional amount the next day or when time is short, with little or no additional preparation time required.
Our Recipes Allow Flexibility and Adjustments
We realize that if our recipes are going to fit your individual tastes, schedule and lifestyle, they can't just dictate exactly which ingredients you need and the exact amount of each one to use. So for example, if a recipe calls for a variety of vegetables, and you're missing one, or want to add even more varieties, or somewhat different quantities, you're free to do so and still produce a good tasting, healthy meal. You also have the flexibility of deciding whether you want a vegetarian dish or not. And once you've tried a recipe, you're welcome to adjust the amount of seasonings you use to best suit your individual taste.
The Recipe Assistant
Are you interested in customizing your search for WHFoods recipes? Then use our innovative Recipe Assistant. With this easy to use tool all you have to do is select foods that you want to be included or excluded (e.g., if you are lactose intolerant, you choose to identify recipes without milk) and it will provide you with a list of recipes meeting your criteria. Also, if you want to identify recipes that feature concentrated amounts of specific nutrients, the Recipe Assistant can do this too. In some cases, we also give you the option of searching for a food in a different form. For example, you can choose prunes, which is a form of one of our featured foods, plums. The same goes for cayenne pepper (a type of chili pepper), coriander seeds (the dried seeds of the cilantro plant), and raisins (the dried form of grapes).
How to Make Multiple Selections
To make multiple selections on the "Foods to Include" or "Foods to Exclude" list, hold down the control key (on a PC) or Apple key (on a Mac) and click on the different foods that you would like to choose. You can make only one selection in the "Nutrients to Require" list.
This Asian inspired stir fry is packed with vegetables and delicious flavours that you can cook in a flash.
Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.
Healthy eating tip 4: Fill up on colorful fruits and vegetables
Shop the perimeter of the grocery storeFruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.
Some great choices include:
Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.
The importance of getting vitamins from food—not pills
The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.
A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.
But the fact is, we all already have brilliant bodies. They are amazing machines capable of so many things, most of which go unnoticed and unremarked as our organs and flesh and bones quietly go about their business. We breathe, move, sleep all on a “subconscious” level, it happens and we rarely think about it.
However, every now and then we get a “jolt”. Our bodies need to “tell” us something. We may get a pain or an ache; some indication that something has changed and needs to be addressed.
This can be from aches and pains when we exercise (not the usual “workout” feelings but something different which makes you know that you need to call a halt to your physical activity, at least for the moment) to a sore throat or the sniffles, which your body uses to indicate that it is in “Houston We Have A Problem” mode alerting you to the fact that it is busy dealing with an “unwanted intruder” (and which lets us know that it could use some extra help in the form of medical intervention either from the pharmacy or by a visit to your GP).
My body has recently been telling me that something is not right. It started with some stomach pain…and then ended up with me having to camp in the smallest room and then turned into a sickness bug. It kept me awake and if I did try to eat or drink something my body would very definitely tell me “no”. It is probably a virus I have a raised temperature and generally feel poorly.
My initial reaction was to go to bed on Sunday afternoon to see if that saw off the initial stomach pains. It didn’t. I wondered if it was because I needed to eat something (remembering that I hadn’t eaten very much the day before) and so tried that, but my body quickly decided to expel any food and so I decided to see if sipping apple juice would help. That was equally unsuccessful. What was successful was my body’s attempts to let me know that something wasn’t working properly. It had made that perfectly clear to me. It was telling me what it did and didn’t want.
Our bodies are great for that. It is always amazing when pregnant women get cravings for something they would never dream of eating pre-or-post-pregnancy. Or when you get that feeling that you just “know” that your body is in need of fresh vegetables or a piece of fish or meat.
I am sure that in a few days time my body will start “behaving normally” again. It will let me know when it is ready to resume normal service. I will get my appetite back; food and fluid will be retained and my sleep will return to its usual routine. But for now my body is making me do what it needs me to do. It has made me refocus on just how brilliant my body is and made me review all those occasions when I “override” it. When I push past something that I really should pay attention to, and my brilliant body does it’s very best to do what I am asking of it, even though it is letting me know that “all is not well”.
When I once again firing on all cylinders I am going to try to remember what the past few days have felt like. I will try to remember that my body has the right to say “no”, and that I should listen to it.
So whatever you are doing… take a little time to really concentrate on what your body is telling you… if you do, it will be even more brilliant.