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    Easy Egg Recipes | Healthy Breakfast Ideas

    1. Perfect Scrambled Eggs 

    breakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipesbreakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipes

    recipe and photo’s compliments of espresso and cream

    You Will Need:

    • Serves 1 Hungry Husband
    • Ingredients
    • 1/2 tablespoon butter
    • 4 large eggs, lightly beaten
    • 1 tablespoon milk
    • 1/4 teaspoon salt
    • 1/8 teaspoon ground black pepper

    Directions:

    1. In a large nonstick skillet over medium heat, melt the butter. Meanwhile, in a small bowl, whisk t ogether the eggs, milk, salt and ground black pepper.
    2. Once butter is melted and slightly browned, reduce heat to low. Add egg mixture to the skillet.
    3. Using a rubber spatula, stir eggs constantly, not allowing any one part of the egg to cook on the skillet for too long. The idea is to cook the eggs low and slow, which prevents large curds of egg and results in an ultra creamy texture. This process requires patience, so give it the time it requires. It may take 10 to 12 minutes total.
    4. Continue to cook the eggs until they are cooked through bust still slightly moist and glisten slightly. Remove from heat and serve immediately.

    2. Spicy Eggs With Curry

    breakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipes

    via food republic

    Ingredients

    • 4 tablespoons butter
    • 1 large yellow onion, finely chopped
    • 1 clove garlic, minced
    • 1 large green chilli (Serranos work great), finely chopped
    • 1 teaspoon ground cumin
    • 2 medium tomatoes, finely chopped
    • 3 tablespoons cilantro, finely chopped, plus more to garnish
    • 8 large eggs, beaten
    • salt, to taste

    Directions:

    1. Heat the butter in a large, nonstick skillet over medium heat. Fry onions until browned, about 5-7 minutes.
    2. Add garlic, chilli and cumin and fry for a minute until fragrant, then add tomatoes and fry until most of the moisture has cooked off. Reduce heat to low.
    3. Stir in cilantro, then pour beaten eggs into the pan and stir well to combine all ingredients.
    4. Cook slowly, stirring frequently, until eggs are soft but set, and season with salt.
    5. Serve immediately over buttered toast, and garnish with more cilantro.

    3. Chilaquiles Verdes (Mexican Scrambled Eggs) with Corn Tortillas and Green Salsa.

    breakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipes

    recipe and photo’s compliments of herbivoracious

    You Will Need:

    • 1 cup salsa verde or green enchilada sauce
    • 1/4 cup vegetable oil
    • 3 corn tortillas
    • 4 large eggs (preferably organic)
    • 1/4 teaspoon ground cumin
    • Sea salt
    • Black pepper
    • Optional garnishes: hot sauce (Tapatio!), minced cilantro and white onion, charred scallion, avocado, sour cream, cotija cheese, lime wedges

    Directions:

    1. Preheat two serving bowls, and heat the salsa verde in the microwave.
    2. Place a large, well seasoned or non-stick skillet over medium-high heat. Add the oil. When it is shimmering, tear each tortilla into 6 wedges and add them to the pan, along with a pinch of salt. Cook, flipping occasionally, until they are quite well browned. Pull out and reserve 6 of the wedges.
    3. Reduce the heat to low. In a small bowl, whisk together the eggs, 2 tablespoons of water, cumin, 1/4 teaspoon of salt, and several grinds of black pepper.
    4. Pour the eggs over the tortillas that are still in the pan, and cook, stirring frequently, until the eggs are as set as you like them. Remove from the heat.
    5. Put about 1/4 cup of the heated salsa in each bowl. Spoon in half of the egg and tortilla mixture. Pour the remaining salsa over the eggs. Sprinkle on a bit more salt. Add the reserved fried tortillas on top, and finish with some or all of the suggested garnishes (or offer them at the table.)

    4. Eggs and Avocado Toast

    breakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipesbreakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipes

    recipe and photo’s compliments of alagraham

    You Will Need:

    • 1 egg, beaten with a splash of water
    • 1/4 avocado
    • 1 slice whole wheat bread

    Directions:

    1. Heat a small nonstick skillet over medium heat.
    2. Add a little oil to pan.
    3. Add  the beaten egg; season with salt and pepper and scramble.
    4. Continue to cook the egg by repeating the process of pulling the egg to the center of pan until done.
    5. In a small bowl, mash the avocado with a fork and season with salt and pepper (add a little Tabasco if you like heat) and spread on toast. Top with the scrambled egg.

    5. Scrambled Eggs With Mushrooms And Pine Nuts Recipe

    breakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipes

    You Will Need:

    • 3 eggs
    • 2tbs chives, finely cho
    • 1cup sliced mushroom
    • 1tbs oil
    • 1tbs pine nuts
    • Salt and pepper

    Directions:

    1. Place oil in a frying pan on medium heat, fry onions for 3-4min or until slightly browned, remove from pan.
    2. Whisk eggs in a bowl then place in the frying pan, stirring continuously.
    3. When eggs have almost cooked through, add the chives and continue cooking for a further 1min, or until eggs are cooked through. Add salt and pepper to taste.
    4. Remove from heat and stir in mushrooms before serving.

    6. Healthy and Easy Scrambled Egg Recipe

    breakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipesbreakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipes

    recipe and photo’s compliments of the lovely lindawagner

    You Will Need:

    • 3 organic free-range eggs
    • 1 small head of broccoli. chopped fine – you can also include the top half of the stem, it’s my favorite part and adds a nice crunch!
    • 1 large handful of baby spinach
    • 2 cloves of garlic, chopped fine
    • 2 green onions. chopped fine
    • organic butter
    • sea salt & cracked pepper to taste
    • Cotija cheese to sprinkle on top

    Directions:

    1. In a medium size skillet over medium high heat melt a small pat of butter.
    2. Add garlic and green onions.
    3. Then add chopped broccoli including the top half of the broccoli stem and sea salt to taste.
    4. Cover and let cook for 1-2 mins or until soft.
    5. Next, add baby spinach and beaten eggs.
    6. Stir the eggs and veggies around gently in the pan until fully cooked.
    7. Top with fresh cracked pepper and cotija cheese. If you haven’t used cotija cheese, you simply must try it immediately!! It is a hard, salty cheese that is traditionally used in Mexican dishes.

    7. Scrambled Eggs With Curry Leaves

    breakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipes

    recipe and photos compliments of gourmet.com

    You Will Need:

    •  5 large eggs
    • 2 tablespoons ghee
    • 20 fresh curry leaves, coarsley chopped
    • 2 (4-inch) fresh hot green chiles, including seeds, thinly slicd
    • 1 to 2 teaspoons teaspoons minced peeled ginger (to taste)
    • 1/2 small onion, thinly sliced
    • 1/4 teaspoon turmeric
    • 2 small tomatoes, chopped
    • 2 spring onions or scallions, finely chopped

    Directions:

    1. Lightly beat eggs with 1/4 teaspoon each of salt and pepper.
    2. Heat ghee in a large nonstick skillet over medium-high heat until hot, then stir-fry curry leaves, chiles, and ginger 30 seconds.
    3. Add sliced onion and turmeric and stir-fry until onion is softened, 3 to 5 minutes.
    4. Add tomatoes and spring onions and stir-fry until slightly softened, about 3 minutes.
    5. Pour in eggs and gently cook over medium-low heat, stirring, until just set.

    8. Scotch Woodcock (Creamy Scrambled Eggs and Anchovies on Toast)

    breakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipes

    recipe and photo compliments of seriouseats

    You Will Need:

    • 8 eggs, beaten
    • 1 tablespoon plus 1 teaspoon cream
    • 1 tablespoon plus 1 teaspoon butter
    • Kosher salt and cracked black pepper
    • 8 slices bread (crust removed if desired), toasted
    • 12 anchovies, sliced in half
    • Sliced chives, to garnish

    Directions:

    1. Whisk together eggs and cream.
    2. Heat butter in a large non stick skillet over medium low heat.
    3. Once butter has melted, add the eggs and turn the heat to low.
    4. Using a rubber spatula, constantly stir the eggs until they have just set. They should have a loose, custardy texture.
    5. Season to taste with salt and pepper.
    6. Divide eggs between toast, then top each piece with three pieces of anchovy.
    7. Garnish with chives if desired and serve immediately.

    9. Steak and Eggs Benedict with Red Wine Hollandaise

    breakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipes

    recipe and photo compliments of Food & Wine

    You Will Need:

    • 1/4 cup Cabernet Sauvignon
    • 1/4 cup ruby port
    • 2 large egg yolks
    • 1 1/2 sticks unsalted butter, melted
    • 1 tablespoon fresh lemon juice
    • Salt and freshly ground pepper
    • Three 1-inch-thick beef tenderloin steaks (6 ounces each)
    • Olive oil, for brushing
    • 1 dozen large eggs
    • 6 English muffins, split and toasted

    Directions:

    1. In a small saucepan, combine the Cabernet and port and bring to a boil. Simmer over moderate heat until reduced to 2 tablespoons, about 15 minutes. Let cool slightly.
    2. Set a medium metal bowl over a pot of simmering water. Put the egg yolks in the bowl and whisk over low heat until thick, about 2 minutes. Very gradually, whisk in the melted butter and whisk constantly until thick and creamy, 4 to 5 minutes. Whisk in the wine reduction and lemon juice in a thin stream and season with salt and pepper. Keep the hollandaise sauce warm over very low heat, stirring occasionally.
    3. Heat a grill pan. Brush the steaks lightly with olive oil and season with salt and pepper. Grill the steaks over high heat, turning once or twice, until medium-rare, about 8 minutes. Let the steaks rest for 10 minutes.
    4. Meanwhile, bring 2 large, deep skillets of water to a simmer. Crack 6 eggs into each skillet and simmer over moderately low heat until the whites are set and the yolks are runny, about 4 minutes. Using a slotted spoon, transfer the poached eggs to a plate; blot dry with paper towels.

    10. Scrambled Eggs With Smoked Salmon

    breakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipes

    recipe and photos compliments of kitchendail\

    You Will Need:

    • 2 Tbsp butter
    • 4 egg, beaten
    • 4 Tbsp cream cheese
    • 1 Tbsp chives, chopped
    • salt and pepper
    • smoked salmon
    • toasted whole-grain bread

    Directions:

    1. Heat butter in a nonstick skillet over medium-high heat.
    2. Add beaten eggs, cream cheese, chopped chives, and salt and pepper. Whisk until just set.
    3. Serve on toasted whole-grain bread with smoked salmon.

    11. Scrambled Egg Biscuit Cups

    breakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipes

    recipe and photos compliments of Betty Crocker

    You Will Need:

    • 2cups Original Bisquick™ mix
    • 1/3 cup shredded Cheddar cheese (1 1/2 oz)
    • 3/4 cup milk
    • 8 eggs
    • 1/8 teaspoon pepper
    • 1 tablespoon butter or margarine, softened
    • 1/2 cup Parmesan and mozzarella cheese pasta sauce (from 1-lb jar)
    • 3 tablespoons cooked real bacon bits or pieces (from 3-oz package)
    • 1 tablespoon chopped fresh chives
    • Additional cooked real bacon bits or pieces

    Directions:

    1. Heat oven to 425°F.
    2. Spray bottoms only of 12 regular-size muffin cups with cooking spray.
    3. In medium bowl, mix Bisquick mix, cheese and 1/2 cup of the milk until soft dough forms.
    4. Place dough on surface sprinkled with Bisquick mix.
    5. Shape into a ball; knead 4 or 5 times.
    6. Shape into 10-inch-long roll.
    7. Cut roll into 12 pieces.
    8. Press each piece in bottom and up side of muffin cup, forming edge at rim.
    9. Bake 8 to 10 minutes or until golden brown.
    10. Remove from oven.
    11. With back of spoon, press puffed crust in each cup to make indentation.
    12. In large bowl, beat eggs, remaining 1/4 cup milk and the pepper until well blended.
    13. In 10-inch nonstick skillet, melt butter over medium heat.
    14. Add egg mixture; cook 3 to 4 minutes, stirring occasionally, until firm but still moist.
    15. Fold in pasta sauce and bacon until blended.
    16. To remove biscuit cups from pan, run knife around edge of cups. Spoon egg mixture into biscuit cups. Sprinkle chives and additional bacon bits over tops.

    12. Bacon, Kale, and Sweet Potato Breakfast Burritos

    breakfast-recipes-healthy-breakfast-recipes-easy-breakfast-recipes-healthy-breakfast-ideas-egg-recipes

    recipe and photos compliments of tastykitchen

    You Will Need:

    • 3 whole Slices Uncooked Bacon, Chopped
    • 2-½ cups Peeled, Diced Sweet Potato Cubes (1/2 To 3/4 Inch)
    • ½ cups Diced Red Bell Pepper
    • ½ cups Diced Onion, Any Kind
    • 1 cup Chopped Fresh Kale, Stems Removed
    • 4 whole Eggs
    • ¼ cups Chopped Fresh Cilantro
    • ½ cups Purchased Salsa Or Pico De Gallo
    • ½ cups Shredded Cheese, Cheddar Or Monterey Jack
    • 6 whole Soft Flour Tortillas
    • Sour Cream And Diced Avocado For Serving

    Directions:

    1. Cook bacon in a large skillet over medium heat for about 8-10 minutes or until crispy and most of the fat has rendered off into the pan. Remove bacon bits with a slotted spoon and set aside.
    2. Drain all but 2-3 tablespoons of the bacon fat. (Or leave it all if you want to.) Return pan to medium heat and add the sweet potato, bell pepper, and onion. Add a couple pinches of salt and pepper over the top and cook, stirring occasionally, for about 5 minutes until the onions begin to soften. Stir in the kale. Continue to cook until vegetables are tender (especially the potatoes), another 8-10 minutes or so.
    3. Shove all ingredients to one side of the pan and add the eggs to the other side. Cook eggs until they’re no longer liquid, but still not cooked through. Stir eggs into the vegetable mixture. Return bacon bits to the pan and add cilantro and salsa. Stir and cook until everything is heated through and the eggs are cooked thoroughly. Add salt and pepper to taste. Sprinkle cheese over the top.
    4. Spoon about 1/2 cup of filling into each tortilla and top with a little sour cream before rolling them up.

    Source

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    4 Tips For Sticking To Your Diet When Dining Out

    Dieting doesn’t have to mean skimping on romantic evenings out or losing time with family and friends. Instead of staying at home and missing out on a delicious restaurant meal, arm yourself with knowledge so you can be social and eat smart. Follow these four surefire tips to help you stick to your diet when dining out! Continue reading

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    How to Get Rid of Cellulite on Thighs

    Cellulite on thighs is one of those things that makes many of us just shake our heads when we think of ways to lose it altogether. Sometimes it feels like no matter what you do, you just cannot seem to get rid of the annoyingly unnatural dimples that expose themselves on your body. Continue reading

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    Having Trouble Losing Weight? Here Are 8 Reasons Why (Many Never Get Thought About)

    Following a fitness routine is, of course, great for your body. But sometimes, it ends up being more frustrating than benefitting, especially when you are not seeing your pounds peel off the way you had first hoped. While feeling more energized and being more healthy overall are also reasons to celebrate, it can put a damper on all your hard work when you step on the scale and nothing has changed. Most likely, it’s one of the following reasons that’s standing in the way of your weight loss progress. Continue reading

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    13 Healthy Snacks Proven To Help You Lose Weight Fast

    Snacking in between meals is wrongly frowned upon. It’s one of the biggest weight loss myths that exist, and could not be further from the truth. As long as you are eating the right foods and maintaining healthy portions, then you are well on your way to seeing some great physical and mental results! You’ll stay full longer, have better energy levels, and even feel more rested due to a more peaceful slumber. Continue reading

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    Burn 300 Calories With This Bodyweight Workout

    There are dozens of benefits to working out; it keeps your heart healthy for one, and has been proven to help you live longer. But sometimes you just want a workout that will burn calories fast, and we can also get behind that reasoning. Whether it’s to lose weight, fit into your favorite pair of jeans, or just feel more confident, we all have times when “calories burned” is the metric we’re most concerned with. So here you go: we’ve devised this quick 30-minute workout that burns 300 calories just like that! Continue reading

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    The Truth About Green Tea

    Whether you drink it as a hot beverage to ward off Old Man Winter or iced to cool off on a hot summer day, tea is an invigorating drink that people around the world consume in copious amounts. In America alone, each person drinks approximately 155 cups of tea per year! And as researchers discover more health benefits from those little leaves, tea sales continue to climb. But we’re not just drinking tea; its extracts are becoming popular supplements and additions to other foods and drinks. Continue reading

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    Learn to Love Breakfast

    As a working mom with three kids at home, mornings are always hectic. Getting everyone up, fed, dressed and out the door takes precision timing and a level of organization that most businesses couldn’t match. And while I insist my children have a good breakfast every day, making sure I have something to eat before I start work is usually at the bottom of my priority list. Continue reading

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    10 Foods That Fight Inflammation

    What if there was a pill you could take daily to help prevent multiple diseases and health conditions? Not just minor issues like acne or stiff joints, but the big ones, too: cancer, Alzheimer’s, cardiovascular disease, diabetes. Not only would this pill prevent these and other conditions, but it could also help increase your energy, tone your body and reverse aging—with zero side effects. People would line up around the block to get their hands on the miracle drug!

    While there isn’t currently a drug that can do all these things, there is something that can help: nutrient-dense food—specifically a large selection of vegetables, fruits, herbs and spices. Countless degenerative diseases and health conditions are tied to chronic inflammation, which damages organs, cells—even DNA—and accelerates the aging process. However, the foods mentioned below, and many others, have been shown to subdue chronic inflammation and support numerous areas of health in the process. How many of these health-promoting foods are you eating?

    Two Faces of Inflammation
    Under normal conditions, a small amount of inflammation is a good thing. It’s our body’s natural reaction to illness and injury. The immune system triggers an inflammatory response (such as swelling around an injury) that can be temporarily painful. This type of acute inflammation is important, though: It forces you to rest your body while ensuring proper recovery.

    But then there’s chronic, ongoing inflammation—one of our biggest silent health threats today. This variety often happens inside the body and goes unnoticed. But over time, it can significantly undermine your health. It’s often caused by acute inflammation that’s gotten out of control, or an injury that never healed (for example, if you kept walking on a sprained ankle instead of resting it). Chronic inflammation can also be caused by an unhealthy diet, a buildup of toxins, smoking, lack of exercise, frequent stress, allergies and much more. Essentially, an unhealthy lifestyle puts the immune system on high alert, causing it to flood the body with inflammatory chemicals that over time significantly damage our health and lead to chronic diseases, including cardiovascular disease.

    The good news is that we have the ultimate control over chronic inflammation. We know what causes it, and we know what defeats it. We just need to make the right choices. Chief among them is eating a healthful diet along with exercising and reducing stress.

    Anti-Inflammatory Food to the Rescue
    You’ve probably heard about the Mediterranean diet, which is rich in fresh fruits, vegetables, nuts, lean proteins and healthy oils. This diet has been making headlines because it’s been shown to fight chronic inflammation with its excellent combination of nutrient-dense whole foods.

    There are also specific foods that are shown to fight inflammation because they contain an abundance of beneficial compounds such as antioxidants, healthy fats, and polyphenols. These compounds positively impact health in a number of ways and work to squelch inflammation at the cellular level. Here is a list of some of the top foods found to offer these benefits:

    1. Berries
    As a general rule, colorful foods tend to be high in antioxidants and other healthy compounds. Fruits certainly fall into this category. Acai, blueberries raspberries and blackberries are very high in anthocyanins, a class of polyphenols that helps give them their vibrant color. A study published in the Journal of Food Composition and Analysis found fruits high in anthocyanins provide both antioxidant and anti-inflammatory benefits, as well as protection against cancer. Learn more about the health benefits of berries.

    2. Cacao
    The main ingredient in chocolate, cacao is rich in flavanols, which are also polyphenol compounds, and seem to be particularly good for cardiovascular health. Research in the Journal of Cardiovascular Pharmacology found that cacao reduced inflammation by lowering levels of inflammatory chemicals in the body. Dark chocolate is best. Here’s how to pick the healthiest chocolate.

    3. Green Tea
    Long touted as a healthier alternative to coffee, green tea has powerful anti-inflammatory effects that even affect our DNA. Research conducted in Korea found that a green tea extract reduced activity of the COX-2 gene, which produces an enzyme that triggers inflammation. Get more green tea health facts and learn how to brew the perfect cup here.

    4. Red grapes
    The same Korean study also looked at resveratrol, the antioxidant compound found in grape skins, red wine and other sources. Resveratrol reduced the inflammatory effects of both COX-1 and COX-2 genes. It also inhibits nitric oxide, a chemical that, in excess, contributes to inflammation and cellular destruction throughout the body.

    5. Broccoli
    Cruciferous vegetables, such as broccoli, kale, cabbage and cauliflower, contain a compound called indole-3-carbinol, which has also been found to control nitric oxide. In addition, these vegetables contain other compounds that reduce inflammation and help detoxify the body.

    6. Turmeric
    This common spice contains the compound curcumin, which has also been shown to control COX enzymes and reduce inflammation.

    7. Ginger
    Another seasoning that fights inflammation is ginger, which contains gingerol, a compound that inhibits nitric oxide production and reduces inflammation.

    8. Apples
    ”An apple a day” may be more than just a saying. Apples are high in antioxidants and a study in The Journal of Neuroscience showed they inhibit an inflammatory protein called tumor necrosis factor (TNF-a). In addition, apples are high in quercetin, a polyphenol that has also been found to suppress inflammatory proteins.

    9. Citrus
    In addition to containing vitamin C and other nutrients, citrus fruits also have a powerful effect on inflammation. Research published in The Journal of Agricultural and Food Chemistry found that citrus bioflavonoid compounds offered good anti-inflammatory activity, without side effects.
    10. Olive oil
    Olive oil is a key component of the Mediterranean diet, and has been found to offer protection against inflammation with its abundance of beneficial compounds. A study published in Current Pharmaceutical Design showed that one olive oil compound in particular, called oleocanthal, offers similar anti-inflammatory benefits to ibuprofen.

    The Big Picture
    The more we learn about chronic inflammation, the more we know we should try to avoid it. Changing your diet is an excellent start, but it’s not the only tool we have. Exercise and stress reduction are also important factors in the fight against inflammation. By combining these practices, we can address chronic inflammation at its roots and control a significant risk factor for cancer, heart disease and many other conditions.

    Source

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    Why Fruits & Vegetables Are So Good for You

    The 2010 U.S. dietary guidelines recommend that all Americans eat more fruits and vegetables as part of a healthy diet. Government guidelines aside, you surely grew up with your mom telling you to eat your vegetables. Or maybe you even hear it now from your doctor.

    When you’re new to adopting a healthy diet, you may wonder: What’s so good about fruits and vegetables anyway? What kind of benefits will I see if I eat more?  Here are four good reasons to be like Bugs Bunny and chomp away on more fresh produce.

    1. Fruits and vegetables contain key vitamins and minerals. Folate, magnesium, potassium, and vitamins A, C and K are just a few of the all-stars you’ll find in fresh produce. All of these nutrients play different roles in health and fruits and veggies are some of the best ways to get them.
    2. Fruits and vegetables are rich in fiber. Fiber has many important effects in the body. It keeps your digestive system healthy, can help keep you full (especially important if you are cutting calories for weight loss), and prevents numerous health conditions while also promoting a healthy heart.
    3. Fruits and vegetables are also rich in antioxidants and phytochemicals. These nutrients reduce inflammation which can reduce the risk of cardiovascular diseases and cancer. Molecules in the body called “free radicals” cause damage to our cells all the time, but antioxidants found in fruits and vegetables actually neutralize these molecules, slowing down the aging process. So you won’t just look younger, your body will be healthier from the inside-out!
    4. Fruits and vegetables help with weight loss. Because they’re naturally low in calories while being rich in fiber and nutrients, eating more fruits and vegetables helps to fill you up without consuming a lot of calories.

    To gain the most nutritional benefit, select whole (unprocessed) fruits and vegetables when possible. Buying local or in-season produce also increases the chance that the food you are eating contains maximum nutrients per bite (since food that is picked and then has to travel long distances is losing nutrients every hour, day or week that goes by). Other forms such as frozen, canned, cooked, and dried fruits and vegetables, as well as juice are also acceptable and affordable options when keeping some cautions in mind:

    • When selecting juice, select 100% juice without added sugar. Although 100% fruit & vegetable juices (or smoothies) provide nutrients in their natural state, they lack fiber and some of the nutrients that are found in whole fruits and vegetables, which are important for satiety and caloric balance.
    • Frozen vegetables are preferable to canned vegetables if fresh is not available. If canned vegetables are used, select low sodium varieties or rinse regular canned options before use to limit added sodium to the diet.
    • Select frozen fruits without added sugar and canned fruit in 100% fruit juice over options canned fruits with sugar or syrup.
    • Remember that dried versions of fruits are more concentrated in calories than their fresh counterpart so proper portion control is important.
    • People with carbohydrate metabolism conditions such as diabetes or PCOS can enjoy fruits in their diet.  Portion size, calories and carbohydrates differ for all types of fruit, especially if the fruit has been altered from its whole, unprocessed state. If controlled carbohydrate meal plans are necessary, learn proper portion sizes for a single-carbohydrate serving (15 grams) of various fruits along with their glycemic index.

    For optimal health, include fruits and vegetables of a variety of colors in your diet, especially red, orange and dark green.

    What’s your favorite fruit or vegetable?

    Source

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