What Foods Are Healthy? A Guide to Nourishing Your Body with the Right Choices
When it comes to eating healthily, there is no one-size-fits-all approach. However, focusing on nutrient-dense foods is essential for supporting both your physical and mental well-being. In the UK, certain foods stand out as particularly beneficial, providing the vitamins, minerals, and macronutrients your body needs. At Macro Based Diet, we aim to make it easy to incorporate these healthy choices into your routine with our meal prep delivery service.
In this guide, we’ll explore the basics of healthy foods, supported by scientific research, and show you how to integrate them into your diet with the convenience of Macro Based Diet Healthy Meal Prep
1. Lean Proteins: Essential for Muscle Growth and Tissue Repair
Protein is crucial for repairing and building muscles, supporting the immune system, and keeping you full. High-protein foods like chicken and extra lean beef mince are excellent sources of lean protein and are featured heavily in our Macro Based Diet menu.
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Chicken: A 100g portion of cooked chicken breast offers around 31g of protein with minimal fat. This lean meat is ideal for anyone looking to increase their protein intake while avoiding excess calories.
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Lean Beef: Similarly, lean beef mince is a popular choice in dishes like Bolognese and chilli, providing approximately 25g of protein per 100g.
At Macro Based Diet, we offer Flavoured Chicken Meals and Extra Lean Mince Bolognese as convenient, ready-to-eat options that pack in the protein while keeping fats low.
2. Complex Carbohydrates: Energy for Both Body and Mind
Carbohydrates are the body's main source of energy, and opting for complex carbs like basmati rice, brown rice, sweet potatoes, and whole wheat pasta can help sustain energy throughout the day.
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Brown Rice: A 195g serving of cooked brown rice contains around 216 calories and is a fantastic source of fibre, which helps to keep you full and supports digestive health.
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Sweet Potatoes: These are packed with vitamins A and C, along with fibre. A medium sweet potato (about 130g) provides around 112 calories and offers a slower release of energy.
Research published in the Journal of Nutrition highlights that including complex carbs like brown rice and sweet potatoes can improve both brain function and cardiovascular health . Our meals such as Chicken with Sweet Potato and Basmati Rice with Lean Beef are perfect examples of how to include these healthy carbs in your diet.
3. Vegetables: Nutrient Powerhouses for Overall Health
Vegetables are rich in vitamins, minerals, and antioxidants, all of which are crucial for your overall health. Aiming for at least five portions of fruit and vegetables a day is a widely accepted guideline in the UK . At Macro Based Diet, our meals feature nutrient-dense vegetables like:
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Broccoli: High in vitamins C and K, broccoli also contains fibre and antioxidants that support immune health.
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Green Beans: Low in calories but packed with vitamins A and C, green beans are excellent for maintaining healthy skin and vision.
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Carrots: Rich in beta carotene, carrots support eye health and are a staple in many of our dishes.
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Peas: Another great option, peas provide plant-based protein and fibre, promoting digestive health.
4. Healthy Fats: Supporting Hormones and Heart Health
Healthy fats are often misunderstood, but they are critical for hormone production, brain function, and heart health. The key is to opt for unsaturated fats such as those found in olive oil, avocados, and nuts.
Research published in the British Journal of Nutrition emphasises the benefits of including healthy fats in your diet to reduce the risk of heart disease .
5. Fibre: The Unsung Hero of Digestive Health
Fibre is essential for a healthy digestive system, and it also plays a role in weight management. Foods high in fibre, such as brown rice, peas, and sweet potatoes, help you feel fuller for longer while promoting gut health. A study in The American Journal of Clinical Nutrition found that a diet rich in fibre supports both digestion and the immune system .
Our meals at Macro Based Diet incorporate these fibre-rich ingredients to keep your digestive system functioning smoothly. For example, our Chicken with Brown Rice and Vegetables provides a balanced meal that includes plenty of fibre.
Balancing Your Macros for Optimal Health
Achieving a healthy diet is all about balance. By including lean proteins, complex carbs, vegetables, and healthy fats in your diet, you can support both your physical and mental well-being. At Macro Based Diet, our meal prep delivery service takes the hassle out of meal planning, providing you with nutritionally balanced meals that help you stay on track with your health and fitness goals.
Whether you're looking to lose weight, build muscle, or maintain a balanced diet, our meals are designed to meet your unique nutritional needs.
Conclusion: Choosing Healthy Foods for a Better Lifestyle
Incorporating healthy foods like lean proteins, complex carbohydrates, and nutrient-rich vegetables into your diet can transform your health. With Macro Based Diet’s meal prep delivery UK service, you can enjoy the convenience of having these healthy foods delivered right to your door. Let us help you make healthier choices every day.
Click Here To Order Your Healthy Meal Prep
References:
- National Health Service (NHS): "The importance of protein in your diet"
- Journal of Nutrition: “Impact of Whole Grains on Brain Function and Cardiovascular Health”
- British Journal of Nutrition: "Healthy Fats and Heart Disease"
- National Health Service (NHS): "Why 5-a-day?"
- The American Journal of Clinical Nutrition: "Fibre’s Role in Digestive Health"
