Eating healthy and nutritious foods is very important for our health. Poor diet and wrong eating habits is the major cause of diseases that affect people today. A diet lacking in nutrients leads to malnutrition and weakness of body. We need different types of nutrients like vitamins, protein, minerals, fiber, antioxidants, omega 3 fats and other nutrients. These nutrients help in nourishing our body and preventing diseases. The junk food and processed foods lack nutrients so it is not good to eat such foods. You should include foods in your diet that contain the essential nutrients. A healthy diet helps in preventing the problem of malnutrition. We will tell you about some foods that are important for us.
Following Are The Top 12 Foods To Prevent Malnutrition:
Fruits and Vegetables
A healthy diet includes lots of fruits and vegetables. The daily intake of these foods should be five servings. Eat a wide variety of fruits and vegetables containing different types of nutrients. Choose different colors of fruits and vegetables.
Vitamin Rich Foods
A vitamin rich helps in preventing malnutrition. Eat foods that contain Vitamin A, B, C and D. Eat leafy greens, peas, lentils, turkey and chicken for Vitamin B. Eat tomatoes and citrus foods for Vitamin C. Get Vitamin D by eating oatmeal, eggs and fortified foods.
Mineral Rich Foods
Minerals are important part of a healthy diet. They help in making us healthy and preventing health problems. You can eat berries, beans, avocado, peas, kiwi, dates, banana, papaya and grapes for getting minerals.
Protein Rich Foods
Protein is an important nutrient for the repair and regeneration of our body cells. It helps in balancing pH levels in our body while paying an important role in the production of hormones. Include protein rich foods in your diet. You can eat oatmeal, pulses, legumes, eggs and fish for getting protein. Wheat and quinoa are protein rich grains.
Malnutrition in children can be prevented by eating starchy foods that help in giving energy. Children should eat rice and potatoes. Starchy foods contain calories and help in increasing energy levels.
Healthy snacks like fruits and yogurt help in fulfilling hunger pangs in between two meals. Eat such foods instead of taking unhealthy fatty snacks like chips, burger and pizza.
Dairy foods are very important for our bones and teeth. The best types of dairy foods are milk, yogurt and cheese. Choose dairy products made of low fat skimmed milk for best benefits.
Herbs and Spices
Adding salt to foods causes hypertension. Instead of using salt, you should make the food tasty by using herbs and spices. Herbs and spices contain many nutrients that are beneficial for health.
Instead of eating unhealthy fats like butter, you should take healthy fats like vegetable oil, nuts and peanut butter. Such foods help in improving the condition of our skin and hair while preventing diseases.
Iron Rich Foods
Iron is an important nutrient for preventing and treating the problem of anemia. Eat Iron rich foods like spinach, beans, raisins, red meat and seafood. Eat fortified foods that contain folic acid.
Omega 3 Fat Foods
Omega 3 fat helps in making the body healthy and preventing many diseases. Include this nutrient in your diet by eating fatty fishes like salmon and sardines. Vegetarian people should eat flaxseed.
Non-vegetarian people should eat eggs, chicken, meat and fish. You can eat turkey, beef, oysters, tuna, clams and crab. These foods contain nutrients so it is healthy for you.