Healthy Eating Plan Must-haves

A healthy eating plan is not complete unless is has all of the nutrients your body needs for optimum health. Protein, iron, calcium, quality fats and other vitamins and minerals work in unison to prevent illnesses and keep your body functioning properly. Adding an assortment of wholesome foods to your diet will help you get all the nutrients you need to stay healthy. Lean Beef, Poultry, Raw Nuts and Beans Protein is vital to every living cell in your body – you would literally fall apart without it. This compound is important for the healthy growth, maintenance and repair of important tissues, and to help the body make antibodies to fight off illnesses. Protein also helps maintain blood, bones, cartilage and tendons in the body. Being deficient in this nutrient can leave you weak, tired and mentally unstable. A diet that lacks protein can also cause:

thinning hair

poor skin

weak nails

abdominal cramps

organ damage

edema

deterioration of muscles

sore muscles

fainting

headaches

skin ulcers

sleep disturbances

gallstones

Long-term failure to get enough protein in your diet can lead to an untimely death. Prevent these health complications by filling your diet with protein-rich lean meats, beans, raw nuts, legumes, turkey and chicken. In addition to providing you with protein, lean meats and beans also provide you with the iron you need to build hemoglobin and carry oxygen to the tissues in your body. When your diet lacks iron, it can lead to iron deficient anemia. This condition is especially common in women and teen girls. Symptoms of anemia can include extreme fatigue, headaches, nausea, weakness, dizziness and cold hands and feet. Fish, Olive Oil and Coconut Oil When people are trying to eat nutritiously, they avoid fat like the plague. If you want a diet that’s truly healthy, learn to embrace fat – just be selective about the sources of your dietary fat. Fish and olive oil are must haves in a diet because they are two of the healthiest fat sources around. Olive oil is a monounsaturated fat that can lower the risk of developing heart disease, diabetes, high cholesterol and certain cancers. Fish is a type of polyunsaturated fat that contains omega-3 fatty acids, which are vital for the health of the brain, eyes and nervous system. Omega-3 also prevents heart disease, high cholesterol, and reduces inflammation in the body, which is particularly helpful for those who suffer with arthritis. Vegetables and Fruits Vegetables and fruits contain vitamins and minerals that help keep your body ticking. For instance, artichokes contain the magnesium your body needs to build bones, release energy from the muscles and regulate the body temperature. Eggplant contains the potassium your body needs to keep the organs in good condition. Collard greens are rich in calcium to help you maintain a strong skeletal system. Raspberries are rich in the vitami C needed to keep the immune system functioning. And Romaine lettuce is an abundant source of the vitami K, which helps bind calcium to the bones. All fruits and vegetables are rich in fiber and complex carbohydrates. Fiber helps regulate the bowels and keeps your digestive system healthy. Complex carbohydrates provide your body with the fuel it needs to carry out its daily functions. Your body is made up of more tha 70 percent water. No matter how many healthy foods you eat, if you don’t drink enough water, your body won’t function the way it was designed to. In addition to eating a variety of wholesome foods, drink plenty of water to maintain your overall health.