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Foods That Should Be Included in Your Diet

By Stephen R. Farris

With the risk of heart disease, stroke, obesity and type 2 diabetes seemingly on the rise these days, it might be time to make some lifestyle changes to help ensure your chances of developing one of these conditions remains low.

If your present diet doesn't include things like fresh vegetables and fruits, lean meats (chicken, fish and limited amounts of red meat), etc., then you're probably not getting all of the nutrients and minerals your body needs in order to function properly.

One of the reasons you're not getting the needed nutrients and minerals could be from having to work a hectic schedule at your job. It could be from simply having poor eating habits. We end up getting more fast food instead of taking a little time to prepare healthy meals. As a result, we end up consuming foods high in sodium, unhealthy fats and added sugar.

Now that we've pinpointed a few things, let's take a look at what our diets should consist more of.

  • Nuts and Seeds - Always great for between meal snacks and to keep handy when hunger pains hit us.

  • Seafood - Tuna, salmon and other varieties of fish are good sources of protein and omega-3 fats.

  • Vegetables - Greener, the better. That's because they are loaded with nutrients and minerals. Plus, many are high in fiber, which is essential to our diet.

  • Fruits - The fresher, the better. Fruits are packed with antioxidants, vitamins and minerals, fiber and are great as a dessert substitute at meals, or as a healthy snack.

  • Whole grains - Another source for fiber, nutrients and minerals. Whole grains are used for bread making. Brown rice is another whole grain you can use as a complement with your meals.

  • Poly-unsaturated fats vs. saturated fats - Most of these fats come from the type of cooking oil we use. Oils that are low in saturated fats are extra virgin olive oil and avocado oil, as well as canola oil. Try using these in place of other types of cooking oil or butter.

Switching your diet to include these types of foods not only reduces your risk of certain life-threatening diseases, but it leaves you feeling healthier and could help you lose weight, lower your blood pressure and maintain your blood sugar levels. 

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in The Woodlands, Tex.

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