Your Best Key To A Healthy Diet: Variety

dietIt has been said that variety is the spice of life, and that is certainly true when trying to eat a healthy diet. No one likes to eat the same thing day after day, and boredom is the enemy of a healthy diet.

Fortunately for those trying to follow a healthy diet, there is plenty of variety to be had in healthy foods. In addition to the hundreds of varieties of fruits and vegetables available at the average grocery store, there is a wide variety of beans, lentils, nuts, meat, dairy products, fish and poultry. There is no need for boredom to set in when pursuing a healthier lifestyle.’

The key to enjoying a variety of foods while eating healthy is to plan meals carefully and be sure to use the many varieties of foods that are available. Using a combination of fresh fruit, vegetables, meats and whole grains, it is possible to create a fresh, exciting and healthful meal every day of the week.

Nutritionists often stress the importance of a varied diet, both for nutritional and psychological reasons. A varied diet is essential for good health, since different types of foods contain different types of nutrients. And following a varied diet is important to your psychological well-being as well, since feeling deprived of your favorite foods can lead you to give up your healthy lifestyle.

It is much better to continue eating the foods you like, but to eat them in moderation. Instead of giving up that juicy bacon, for instance, have it as an occasional treat, perhaps pairing it with an egg white omelet instead of a plateful of scrambled eggs. As with everything else in life, good nutrition is a tradeoff.

It is important for everyone to eat foods from the five major food groups each and every day. The five food groups identified by the USDA include grains, vegetables, fruits, milk and dairy and meat and beans. Each of these food groups contains specific nutrients, so it is important to eat a combination of these foods to ensure proper levels of nutrition.

Of course simply choosing foods from the five food groups is not enough. After all a meal from the five food groups could include cake, candied yams, avocados, ice cream and bacon. Although all five food groups are represented, no one would try to argue that this is a healthy day’s menu. Choosing the best foods from within each group, and eating the less healthy foods in moderation, is the best way to ensure a healthy and varied diet.

For instance, choosing healthy, lean meats is a great way to get the protein you need without consuming unnecessary fat and calories. And removing fat and skin from chicken is a great way to eliminate extra fat and calories.

When choosing breads and cereals, it is usually best to choose those that carry the whole grain designation. Whole grains, those that have not been overly refined, contain greater nutritional qualities and fewer sugars.

In addition, many grains and cereals are fortified with additional vitamins and minerals. While this vitamin fortification is important, it should be seen as a bonus, not as a substitute for a proper diet. Many foods are supplemented with important nutrients such as calcium (essential for strong bones and teeth) and folic acid (important in preventing birth defects).

Substituting healthier foods for less healthy ones is a cornerstone of a healthy diet. For instance, substituting lean cuts of meat for fattier ones, and substituting skinless chicken or turkey breast for less healthy drumsticks, is a great way to maximize nutrition without sacrificing good taste.

No matter what your reason for following a healthy diet, or what your ultimate fitness goals may be, you will find that a good understanding of nutrition will form the basis of your healthy diet. Understanding how the various food groups work together to form a healthy diet will go a long way toward helping you meet your ultimate fitness goals. Whether your goal is to run a marathon, lose ten pounds or just feel better, knowledge is power, and nutritional knowledge will power your diet for the rest of your life.

Some Drinks & Dishes Using Goji Berries

The popularity and commercial profusion of goji berries enabled enthusiasts of healthy-eating to incorporate the fruit in people’s diet either directly or indirectly. The initiative of including the benefits of the super fruit in what we consume daily gave birth to the creation and innovation of drinks and dishes that use goji berries.

Known to be excellent sources of important vitamins, minerals and other essential nutrients that help in fighting serious diseases, goji berries have become so popular all over the world. Aside from their traditional way of consumption, goji berries can now be consumed either as an ingredient to some common foods we have accustomed to eating or as delicious fluids such as juices and wines. Regardless of their costs, these goji berry products are certainly worthy to be included in our diets. After all, the health benefits of these Tibetan wonder fruit are immensely promising.

You can even try to come up with your own recipe that will use goji berry as the main ingredient. But for now, let’s take a look at the list of goji berry dishes and drinks that are becoming popular these days.

  • Goji & BlueBerry-Peach Pie. This is a perfect treat for health-oriented people who still want to delight themselves with the sweet taste of a blue berry peach pie. The lavishly nutty crust surrounded by layers of juicy peaches, blueberries and goji berries is surely something to crave for. And guess what, it’s surprisingly healthy!
  • Goji-Ginger Almond Pears. This berry dessert is a totally healthy one. The sweetness of ripe pears paired with the energetic elements of ginger and goji berry make this a recipe a good follow-up for a hearty meal. With itspredominantly healthy main ingredients, this dessert will be helpful in improving digestion and calming nausea and indigestion.
  • Orcas Island Goji Berry Wild Rice Salad. To be prepared easily for about 10-15 minutes, this healthy salad is achieved by simply mixing all the necessary ingredients in a bowl. This is a healthy appetizer that combines all the benefits of rice, beans, goji berries and other ingredients. In addition, the specially-made vinaigrette complements the tangy taste of goji berries. Chocolate Alternative With Goji & Prune. Perfect for the holidays, this recipe will satisfy our caving for chocolate but will give us the health benefits as well. Coming up with this recipe is the same with any other chocolate-flavored dishes except that you will substitute chocolate shortenings with a puree of dried plums and part goji berries. With this, you can enjoy chocolate in a totally different way.
  • Carrot Soup with Goji, Orange & Ginger. Soups are very good during cold seasons; and they could be even better when they help you with your health problems. With this healthy carrot soup recipe, you will not only enjoy a satisfying soup but a healthy one which packed with beneficial nutrients as well.
  •  Goji Jam. It seems like jams have alwaysbeen a common sight in our fridges. Whether you want to eat a jam as it is or you’ll pair it with crackers and bread, a jam is indeed delectable. For a healthy one, you should try out making a goji jam. Just refresh your basic knowledge in making a jam and you’re all set.
  •  Goji Berry Juice. Perhaps, this is the most famous goji berry product nowadays. In fact, most goji products are sold in juice form. Commonly sold in 32 ounce-bottles, goji juice captured all the health benefits of goji berry in a single bottle.
  • Goji Berry Wine. Wine has always been part of a great meal. As a matter of fact, most people consider this aperitif as helpful in maintaining a healthy digestion. A recent breakthrough in the wine industry is the manufacturing of goji wines. Goji wines have two different types: one is made out of dried goji berries and the other is made directly from fresh goji berries. Whatever you prefer, you will certainly have the benefits of drinking wine all at a new level.

All these above are just few of the many drinks and dishes you can make out of goji berry. The good thing, however, is that you can always create a recipe on you own. Just make sure to properly incorporate the super fruit in your ingredients. You can consult some cookbooks and recipe books on how to cook all these amazing goji berry recipes.

You can also hit the internet and browse various sources of information on how to incorporate goji berries in common dishes we can cook at home. With all these dishes and drinks, you will get the nutritive and health benefits of goji berry without depriving yourself to the delicious foods you really love.

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