Foundations of nutrition: 10 foods that should be eaten every day
Thursday, February 02, 2017
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In the pursuit of harmony, many are beginning to ignore products that simply need to eat every day. Experts have compiled a list of 10 categories of products, which should be eaten daily.
Dr. Mitchell Greger specifically for the Daily Mail has compiled a list of 10 categories of products that you should try to eat every day.
1. Cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, spring greens, radishes, turnips, watercress. It should be consumed at least one serving a day, a portion of 100-150 grams.
2. Green: The spring greens, young lettuce, spinach, sorrel, Swiss chard. Eat two servings of desirable per day (serving - one cup of fresh or half a cup of ready-made).
3. Other vegetables: asparagus, beets, peppers, carrots, corn, zucchini, mushrooms, garlic, okra, onions, pumpkins, peas, squash, sweet potatoes, tomatoes. Eat recommended two servings per day (batch: one cup of raw vegetables, half a cup of cooked).
4. Legumes: beans, peas, chickpeas, lentils, miso, pinto beans, tofu, hummus. Eat desirable three servings per day (a portion of hummus - a quarter cup of cooked beans, peas, lentils or tofu - half a cup of fresh peas or lentils - cup).
5. Berries: grapes, raisins, blackberries, cherries, raspberries, strawberries. Eat one serving a day (serving - half a cup of fresh or frozen, or a quarter cup of dried fruit).
6. Other fruits such as apples, apricots, avocados, bananas, melons, clementines, figs, grapefruit, melon, kiwi, lemons, limes, lychees, mangoes, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, plums , pomegranates, plums, tangerines, watermelon. It is recommended to eat three servings a day: one serving equals a cup of fruit slices (or one medium piece of fruit), or a quarter cup of dried fruit.
7. Sunflower Seeds: less than one tablespoon daily.
8. Nuts: a quarter cup a day, or two tablespoons of almonds, peanuts or other nuts.
9. Spices: a quarter teaspoon of turmeric in addition to any other spices.
10. Whole grains: buckwheat, rice, cereals, pasta, bread. Three servings a day (one serving is half a cup of cooked rice or pasta, one cup of cereal, a slice of bread, half a bagel).
In addition to this, Dr. Mitchell Greger at least 90 minutes of physical activity per day (eg, walking), and drinking five large glasses of water.
Dr. Mitchell Greger specifically for the Daily Mail has compiled a list of 10 categories of products that you should try to eat every day.
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2. Green: The spring greens, young lettuce, spinach, sorrel, Swiss chard. Eat two servings of desirable per day (serving - one cup of fresh or half a cup of ready-made).
3. Other vegetables: asparagus, beets, peppers, carrots, corn, zucchini, mushrooms, garlic, okra, onions, pumpkins, peas, squash, sweet potatoes, tomatoes. Eat recommended two servings per day (batch: one cup of raw vegetables, half a cup of cooked).
4. Legumes: beans, peas, chickpeas, lentils, miso, pinto beans, tofu, hummus. Eat desirable three servings per day (a portion of hummus - a quarter cup of cooked beans, peas, lentils or tofu - half a cup of fresh peas or lentils - cup).
5. Berries: grapes, raisins, blackberries, cherries, raspberries, strawberries. Eat one serving a day (serving - half a cup of fresh or frozen, or a quarter cup of dried fruit).
6. Other fruits such as apples, apricots, avocados, bananas, melons, clementines, figs, grapefruit, melon, kiwi, lemons, limes, lychees, mangoes, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, plums , pomegranates, plums, tangerines, watermelon. It is recommended to eat three servings a day: one serving equals a cup of fruit slices (or one medium piece of fruit), or a quarter cup of dried fruit.
7. Sunflower Seeds: less than one tablespoon daily.
8. Nuts: a quarter cup a day, or two tablespoons of almonds, peanuts or other nuts.
9. Spices: a quarter teaspoon of turmeric in addition to any other spices.
10. Whole grains: buckwheat, rice, cereals, pasta, bread. Three servings a day (one serving is half a cup of cooked rice or pasta, one cup of cereal, a slice of bread, half a bagel).
In addition to this, Dr. Mitchell Greger at least 90 minutes of physical activity per day (eg, walking), and drinking five large glasses of water.
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