Food Items - grains, vegetables and fruits, fiber
When was the last time you got a genuine compliment from your family and friends, can’t recollect? You always long for that hour glass figure and that glow on you face but can’t really get rid of the flab, reason; you probably are not eating right food and not including those major nutrients in your diet. It’s extremely important to stay healthy, look good and feel wonderful about ourselves. We are aware of these facts but making a conscious effort in following a diet rich in these essential nutrients is necessary. Food grains, vegetables and fruits rich in fiber are a must in your diet.
Food Grains
When we think of a low carb, high protein diet we usually think of fruits, vegetables and a diet rich in fiber and tend to overlook the benefits of whole grains and generally use refined flour and rice which are stripped off their essential minerals and vitamins. But the fact is whole grains reduce the risk of heart diseases , rich in vitamin E , lessen cholesterol absorption, and protect against cancer. It’s suggested by experts that there should at least be 3 servings of whole grains in our diet. Oats, barley, corn, rye are excellent choices.
Vegetables
Vegetables are full of vitamins and minerals and essential fiber. They are a natural source of energy and give the body the nutrients you require. Include 5 to 6 servings of vegetables in your diet and you could notice a positive change in the way you look and feel. Improves skin, helps in digestion, and gets you those sparkling eyes. Include a variety of vegetables instead of sticking to just a few of them, keep changing your menu regularly ,have colored veggies like green leafy vegetables , yellow-orange, red (carrots), and white (radish) .Each color offers unique, nutrients like different vitamins, minerals, phytochemicals, that help protect your health. Avoid depending on vitamin supplements which can only give you temporary benefits, instead go the natural way and include fresh vegetables.
Fruit
Nothing can be a substitute for fruits; fruits are the best gift Mother Nature has bestowed on us in abundance. They contain high water content that makes it possible to be eaten without cooking, which is half the battle won since there is no added sugar or fat which results in losing extra calories and weight. Hence they are a first-rate choice for women wanting to lose weight, like vegetables they also contain vital minerals, vitamins and phytochemicals required by the body to stay healthy. Breakfast could be substituted with a big bowl of fruit, have your morning cereal with fruit. Have a low fat fruit smoothie when you have a food craving, go for juices or a shake after a workout. Replace junk food with fruits; this is an excellent way to get the maximum benefit out of fruit.
Fiber
Fiber is considered one of the most healthy food intakes. Diet rich in fiber is more filling which means you eat less as it stays in your tummy for a longer time, making you feel fuller and not feel hungry for a longer time which actually helps you curb those food cravings, making weight loss all the more easier. But most women don't get the required amount of fiber; where the suggested intake is 25 grams per day. Fiber intake controls diabetes and reduces the need for insulin. It fights against heart disease, high cholesterol, high blood pressure, digestive problems breast cancer, a natural remedy for constipation and irritable bowels. Some of the foods that you can take that contain fiber are legumes, peas, beans , salads and fruits , wheat bran, whole grain bread, bran cereals .