A healthy diet emphasizes vegetables, fruits, whole grains, fat-free dairy and protein foods while restricting saturated and trans fats, salt, added sugars and processed food intake.
Doing your research by reading Nutrition Facts labels on food packages will enable you to make smarter choices. These labels give the information needed for comparisons between products and selecting healthier options.
Cauliflower
Cauliflower, part of the Brassica oleracea Botrytis Group that also includes broccoli, kale and Brussels sprouts, is an excellent source of both vitamin C and fiber. Furthermore, cauliflower provides plenty of folate and choline – essential nutrients that support nerve health as well as helping lower risk factors associated with dementia and heart disease.
Cooking cauliflower preserves its vitamins and minerals, particularly when you steam or roast it. Use it as the basis of pizza crusts or rice replacements, or turn into creamy mashed cauliflower! Roasted cauliflower florets make a tasty side dish; grilling it even adds an extra steak-like element!
Cucumbers
Cucumbers are mild-tasting, refreshing foods that people can enjoy throughout their day. Cucumbers pair perfectly with other nutritious foods for meals, snacks and beverages.
Enjoy cucumbers as part of chicken salad, tabbouleh or other refreshing summer dishes such as sandwiches or wraps topped with slices. Dip them in hummus or salsa, slice and add slices to soup or stew dishes!
Cucumbers contain antioxidants to fight free radicals that damage cells and lead to disease, and provide Vitamin A and K. However, people taking blood thinners should limit their consumption of cucumbers since these may interfere with how the medication works to prevent blood clots.
Garlic
Garlic is an extremely versatile ingredient, capable of being used as a spice, herb or vegetable. As part of the allium family – along with onions, scallions, leeks and chives – garlic belongs to its edible bulb form and thus offers multiple uses in different applications.
Studies indicate that diets rich in garlic may lower the risk of Alzheimer’s disease and other forms of dementia, while also protecting against heart disease by lowering blood pressure and cholesterol levels.
Garlic contains essential vitamins and minerals like potassium, phosphorus, zinc and sulfur as well as phytochemicals. Not only is garlic deliciously fragrant in dishes such as salad dressings or savory dishes but it’s easy to incorporate as part of a healthy diet!
Cheese
Cheese is an abundant source of nutrients. It offers protein, vitamins, minerals and calcium; while its lactose content is lower than milk; people who are lactose intolerant may use lactase enzyme supplements in order to consume dairy products like cheese.
Grass-fed cheeses contain more omega-3 fatty acids and conjugated linoleic acid than grain-fed varieties, as well as more vitamin D.
To maximize the enjoyment of cheese, pair it with fruits, nuts, and whole grains for optimal consumption. Keep cheese stored in the fridge wrapped in breathable paper or parchment to prevent unwanted odors from permeating into its pores; when hosting a cheese tasting event use natural materials as serving platters.
Dairy milk
Dairy milk is an integral part of a balanced, healthy diet. It provides protein and calcium while being an excellent source of vitamin D. Unfortunately, dairy products have also been linked to weight gain, lactose intolerance, osteoarthritis and rheumatism in some people.
Balance your dairy intake with other foods to keep calories down and listen to what works for your body. For instance, if lactose intolerance is an issue for you, look into lactose-free yogurt or kefir instead; nondairy alternatives to milk that don’t include added sugars might also be suitable options; always check Nutrition Facts labels when looking at various milk varieties to find one that best meets your needs.
Yogurt
Yogurt can be an extremely nutritious dairy food when prepared using natural probiotic cultures and without added sugars. When combined with proper immune support and digestive wellness measures, it can improve immune function while simultaneously decreasing osteoporosis risk in older adults – which has been associated with increased morbidity and mortality rates.
As evidenced in Indian Ayurvedic texts dating back to 6000 BCE, yogurt has long been linked with health benefits. Modern yogurt making began when a Greek immigrant to Spain invented the method of adding live bacteria to milk and fermenting it lactic acidically for thickening purposes. Yogurt provides dairy protein, calcium, magnesium, vitamin B-12 and conjugated linoleic acid all in one delicious package!
