Which Vegetables Should You Include in Your Diet

We all know that we should be eating vegetables as part of a balanced diet, but some vegetables are better than others. If you’re eating for your health or for weight loss, not all vegetables are created equally. Some pack more vitamins, minerals, and fiber than others.

Spinach and Leafy Greens

Spinach, lettuce, and kale might not be on your favorite foods list, but they should be a big part of your diet. These vegetables have less than 50 calories per cup, so they fill you up without adding extra calories. They are high in vitamins A, C, and K for your health, too.

Broccoli and Cauliflower

Broccoli and cauliflower are both high in fiber. Both have phytochemicals that can boost weight loss as well as vitamin C and folate.


Pumpkins aren’t just for fall. It’s high in fiber and low in calories per serving. Pumpkin is packed with vitamins C and K and also has potassium, copper, and manganese for your body.

Bell Peppers

Bell peppers have dihydrocapsiate, which can boost your metabolism. Both red and green peppers are high in vitamin C; just one cup of peppers has three times the daily recommended amount of vitamin C.


Although you probably won’t grab an onion to eat plain, you should consider adding it to other dishes. Onions are important for cardiovascular health and can regulate glucose levels. They may help lower cholesterol levels and maintain a healthy blood pressure.


Just one cup of carrots have more than four times to daily recommended value for vitamin A. Their bright orange color comes from beta-carotene, a powerful antioxidant that can reduce free radicals in the body.

Brussels Sprouts

Brussels sprouts are related to broccoli, so it shouldn’t be a surprise that they are also nutrient dense. One serving of Brussels sprouts has vitamin A, vitamin C, vitamin K, potassium, manganese, and folate.


Asparagus has a strong flavor, but it’s worth finding a recipe that you enjoy. Just one serving of this spring vegetables has one-third of your daily recommended value for folate. It’s also high in vitamin E, selenium, riboflavin, and thiamine.

If you don’t already eat these healthy vegetables, consider adding them to your favorite dishes or finding new ways to incorporate them into your diet for their health benefits.

5 Tips to Break Your Bad Eating Habits

Breaking bad eating habits is about far more than dropping pounds and getting a leaner and more streamlined physique. Limiting sugar and targeting fresh, nutrient-dense foods can be essential for protecting your overall health. With the right eating habits, it’s possible avoid a number of diet-related problems such as diabetes, heart disease, hypertension, and more. Following are five easy and effective strategies for improving daily eating habits without feeling deprived.

Clean Out and Reorganize Your Pantry

Eating better won’t be easy if you’re constantly having to bypass a lot of unhealthy convenience foods. This is especially true if these are currently your favorite snacks to reach for. Get rid of empty-calorie treats that don’t provide any real nutritional value. If you must keep these in store for others in your household, try putting them out of reach. You should also line the front of your cabinets with a number of healthy food choices that will curb your hunger in a flash. Consider keeping canisters of roasted nuts in a prominent position along with whole grain snack bars or crackers. Packaged cookies, chips, snack cakes, and candies can be gotten rid of entirely, or stored up high and far in the back. It is also a good idea to keep a large basket of fresh produce in a prominent location.

Change Your Portion Sizes by Choosing Smaller Plates

Surprisingly, serving yourself on smaller plates is an easy and effective way to cut your portions. Numerous studies have shown that people tend to eat less and feel more satisfied when dining on smaller plate sizes that actually look full. Conversely, putting the same amount of food on a bigger plate can leave you feeling deprived. This incredible, visual trick is a great for achieving the calorie deficit that’s necessary for producing weight loss.

Get Smaller Glasses to Stop Drinking Excess Calories

If you’re pouring juice or other high-sugar beverages into large tumblers, you’re probably drinking far more calories than you should. To avoid consuming excess sugar and unnecessary calories, pour these beverages into small, juice glasses instead. Save tumblers and other large-sized vessels for fresh, pure water. When you make water your primary beverage choice, you can quickly shed pounds and achieve optimum levels of hydration.

Meal Prep With a Purpose

Advance meal preparation or meal prep can mean everything in your efforts to eat better. After all, many of the unhealthy eating choices that people typically occur when they’re hungry and lack better options. Keeping sliced vegetables, ready-made salads, grilled lean meats, and other pre-made options on hand is your best bet. When you come home from work, you can use your advance-prepped meals to avoid munching on empty calorie snacks that are packed with excess sugar, salt, and fat.

Know What Your Motivation is

Having clearly defined motives for healthier eating will help you stay on target. Try writing a list of your health goals and priorities, and then keeping this list at hand. Posting copies on the refrigerator and on the cupboard door is an excellent way to remind yourself of why good choices are so important, especially when temptation has just reared its head.

Eating Healthy on a Budget

Statistics show that the majority of Americans are overweight. Likewise, obesity is a contributing factor in increased levels of coronary artery disease, stroke, type 2 diabetes, and certain types of cancer. Unfortunately, many people have a false belief that eating healthy is expensive. While eating fast food may be cheaper in the short term, the long term health effects, and the ensuing health care costs, can be devastating.

Eating healthy does not need to be costly or complicated. Let’s explore a few simple ways you can improve your health, while not breaking the bank.

Cook at Home

Creating your own simple meals from wholesome ingredients is certainly the best way to start eating healthy. Base your cooking on fresh vegetables, whole grains, and lean meats. While shopping, read the labels; avoid any products that contain chemicals and artificial ingredients. Likewise, go organic as you can afford it.

Increase Your Intake of Fresh Fruits and Veggies

Incorporating more vegetables and fruits into your everyday diet can be a challenge. However, there are some easy ways to do it; you can easily blend baby spinach and any type of fruit into a smoothie. Likewise, you can add vegetables to your pasta dishes or an omelet. Get into the habit of snacking on fresh fruits. Your body will thank you!

Eat Whole Grains

Whole grains have not been stripped of their bran and germ, ensuring you get a daily dose of fiber. Switch to brown rice rather than white rice, and choose whole-grain bread over white bread. Also, if you suffer from digestive problems, you might look into going gluten free; gluten is a protein found in wheat, rye, and barley. For some people, gluten can cause health issues. While gluten-free foods are more expensive, they may save you money medically in the long run, if you do have an issue with gluten intolerance.

Increase Your Protein

While a steak may have loads of protein, it also has lots of saturated fat, and it’s expensive. However, there are plenty of non-meat protein sources that are not only healthy, but also inexpensive. Eggs, beans, lentils, and dairy products are also good sources of protein and other nutrients that won’t break the bank.

A few simple lifestyle changes can make a big difference in your health, without breaking the bank.

The Importance of a Well-Balanced Diet

It is common knowledge that a balanced diet is important for health, throughout all stages and phases of life. What does a balanced diet look like? What benefits does it provide? Does it differ based on age, sex, or activity? It may seem daunting to try and create or build a well-balanced diet, but it doesn’t have to be. This blog will provide a basic rundown of healthy diets and their benefits. Registered professionals can also help create balanced diet plans or give advice and tips on healthy eating strategies.

Maintaining normal body function while aging is a great benefit of a healthy diet. As humans get older, several body functions begin to slow down and degrade. For instance, sight, muscular function and hearing. With a healthy diet full of vitamins and nutrients, this process can be slowed down. In addition, these factors can contribute to keeping and maintaining a healthy body weight and size throughout adult life.

A well-balanced diet also works to help the body prevent disease. Nourishment that provides all essential vitamins and minerals, combined with an active lifestyle, is scientifically proven to prevent diseases over a lifespan. Combined with the bonus that healthy foods provide to the body’s immune system, this is a great method for preventative care in most people.

What is a healthy diet? For most, this will be common sense. Experts agree that fruits and vegetables should be the foundation of a balanced diet. The micronutrients provided in produce are essentially to healthy biological function. Additionally, lean meats and whole grains should be present. Some forms of dairy can be added, such as yoghurt, although not all forms are particularly healthy. Portions are also critical while eating healthy, as large portions of healthy food can still cause weight gain and retention over time.

When trying to implement a healthier and more balanced diet, one should consider consulting a doctor or registered nutritionist. Each human has slightly different specific needs regarding macronutrients (protein, carbohydrates and fats) as well as micronutrients (vitamins and minerals). A nutritionist can help create an individually tailored plan that helps one begin eating more healthily. Finally, food and nutrient needs will also vary based on the age, sex and activity level of the individual; this is something that must be considered.