Customized Meal Plans - 4 Foods To Eat Every Week

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ryanspiteri.com

It's no secret that planning a wholesome diet is crucial for health! However, with the ongoing trends of fad diets with conflicting promises and recommendations, it becomes tough to choose what is actually good for you and your family.

When you come to such confusion, sticking to the basics works in your favor. The fresh fruits and vegetables are packed with vital nutrients and have exhibits scientifically proven health benefits that include the risk of chronic diseases such as heart diseases, lowering cholesterol, diabetes, and even cancer.

The macro-nutrients obtained from these super foods act as the essential constituents to healthy diets that can be easily infused into personalized meal plans.

So, if you are looking to be fit, healthy and avoid illness all through your life, here is the list of foods that you should eat every week to build a basis for your overall wellness. ryanspiteri.com

AVOCADOS

Not only Avocados taste good; they are highly rich in good fats and nutrients that the body actually loses while fighting any disease or losing weight.

They are high on Omega3 fatty acids and are also rich in various other minerals such as vitamin K, vitamin B5, fiber, which helps in digestion and maintains regularity.

In addition, magnesium, phosphorus, potassium, and iron is also found in avocados (more than bananas). They also stop untimely hunger pangs. ryanspiteri.com

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When it comes to fruits; every fruit is rich in one or the other nutrient.

For instance, berries such as blueberries, blackberries, goji berries, raspberries, bilberries top the list of superfoods with greater vitamin and antioxidants than any other common fruits.

To your surprise, antioxidants in your berries can help your body fight oxidative stress that is caused by free radicals present in our bodies leading to various illnesses. Blueberries stand out in terms of nutrients and including them in your personalized meal plans can prevent infections in the urinary tract. ryanspiteri.com

The family of cruciferous vegetables includes cauliflower, broccoli, cabbage, bok choy collard greens, kale, brussels sprouts, kohlrabi, mustard, rutabaga, turnips, cabbage, arugula, horseradish, radish, wasabi, and watercress.

One vegetable out of this family should be included every week in your diet, contributing to your custom meal plans. No other vegetable can offer you as high as vitamin A, vitamin C, carotenoids, folic acid, and fibre as the cruciferous vegetables. One hundred calories worth of cruciferous vegetables (5-6% of a daily diet) is enough to complete your 25-40% of your daily fiber requirement. ryanspiteri.com

CRUCIFEROUS VEGETABLES

RAW NUTS

Healthy fats are needed to maintain the blood flow in our bodies leading to lesser cardiac diseases. Raw nuts such as walnuts, pecans, hazelnuts, almonds, cashews, all are a rich source of healthy fats, protein, fats, plant sterols, and many vitamins and minerals offering various health benefits. They also provide amino acid i-arginine—vital nutrient promoting efficient blood flow and numerous cardiovascular functions. ryanspiteri.com

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